Bat Wings; Causes and Exercises for Remedies
As we age, we have the tendency to development flabby upper arms or as many like to call them, “bat wing arms.” There are several reasons for this change in our bodies.
- After the age of 30 we naturally start to lose muscle mass. The progression is slow at first, at about 3% to 8% per decade, but then begins to accelerate in our 60’s.
- Another byproduct of aging that can contribute to “bat wing arms,” is a slowing metabolism or the rate at which we burn calories. Continuing to consume the same amount of food and burning it off at a slower pace leads to the build up of fat in our bodies which often accumulates around the upper arms.
- Also, as we get older, our bodies produce less collagen and elastin leading to decreased skin elasticity and therefore the tendency for more sagging of the skin overall.
- A condition effecting only women is the drop in the hormone estrogen as we enter peri and full-on menopause. This shift in our estrogen levels can cause a redistribution of fat cells to congregate more in specific areas of the body, one being the upper arms.
- Lastly, it is natural for people to incorporate less physical activity into their everyday lives as they get older. Whether it is a result of having less energy, greater work demands or generally more restrictions on our time spent caring for young children or older adults, it is an unfortunate statistic that people move progressively less as they approach middle age and beyond.
So, how do we fend off or turn around our tendency to have wings for arms. A sure way is to exercise! Here are some suggestions:
- Specifically target the upper arm area using simple dumbbell moves. Always start with lighter weights and more reps and then gradually increase your load, but perform fewer reps.
- Bicep curls or hammer curls
- Tricep kickbacks or tricep overhead raises
- Lateral raises
- Front raises
- 45 degree raises
- Combination exercises that not only work arms, but also shoulders and core are also important to incorporate into a workout to tone and build lean muscle mass. Here are a few suggestions:
- Push presses
- Upright rows
- Push-ups
- Planks
- Flies
- Cardio training is the third piece of the puzzle to avoid growing “bat wings.” Any exercise that increases your heart rate will rev up your metabolism and burn calories that will not turn into fat. You know you are working hard enough when you are out of breath such that you can’t speak. Maintain at that level for as long as you can which will grow your heart and lung muscles making movement in general less of a chore and a sure-fire way to avoid developing “bat wings.” Here are just a few suggestions for cardio exercises:
- Battleropes or jumping rope
- Running outside or on a treadmill
- Walking or using an elliptical machine
- Rowing machine
- Jumping jacks, squat jumps etc.
In summary, it is an almost unavoidable consequence of aging; our young, toned arms turning into “flabby bat like wings.” But the right exercises can certainly help slow down this process or for the extra motivated steer clear of developing them altogether.
Come to Wardville Workouts to see how I can help you! Let’s get you ready to show off your arms looking sexy in a revealing holiday dress or in sporty beach attire no matter the season.