5 weeks to Lose Those BAT WINGS with these Simple Exercises

It’s almost summer, time to bring out the tank tops and sleeveless shirts, which can be a bad thing for people who have bat wings. These exercises will help you lose those bat wings in 5 weeks if you’re consistent. You only need a set of dumbbells (3- 10 pounds) if you don’t have dumbbells you can use an object that has similar weight like two 16 ounce water bottles. While performing these exercises try not to take breaks in between and do the exercises back to back. To get nicely sculpted arms in as little as five weeks, do this routine every other day, plus 30-45 minutes of cardio on most days and eat a healthy diet.

Plank up

plank up
This exercise doubles as a warm up and vital workout for your arms, shoulders, chest and abs. Get into push-up position, only on your forearms. Brace the abs tight and lift your hips, creating a straight line from heels to head. Push off and straighten your left arm so that you’re holding yourself up with the right forearm and left palm. Straighten your right arm so the body is in a full push-up position. Lower back down to your right forearm, then left, to return to start. Do four repetitions leading with your left arm and then four leading with the right. If the full plank is too much, use a modified plank position [shown in photo B] by bending your knees.

Kneeling reverse fly

reverse fly

Form your upper back, arms and abs by doing this multi- muscle move. Get on all four, while holding a dumbbell in you right hand. Tighten your abs and lift your right arms to about your shoulder. Bring the weight down in front of you, this is one rep. Do 15 reps, repeat on the opposite side.

Inverted grip biceps curl and press

This double-duty combo move sculpts your shoulders and arms while also strengthening the often-overlooked muscles in your forearms and wrist. Stand with feet together holding dumbbells, palms in front of thighs. Pull abs in tight, and without moving your torso, curl the dumbbells up toward your shoulders, palms facing forward [shown in photo A]. Then extend arms overhead [shown in photo B]. Return to starting position and do 15 repetitions.

Triceps kicker


This exercise is great for forming your arms and back. Stand and hold your dumbbells close by your chest, make sure your feet are shoulder width apart and slightly bent. Bend forward until your chest is about parallel to the floor. Extend arms behind you, rotating palms up to ceiling. Keeping arms straight, raise arms a few inches higher. Bend elbows and return to start. Do 15 repetitions.

Chest hug

chest hug
Create a more defined cleavage line and a flatter tummy with this multitasking exercise. Lie face up on the floor, with knees bent and together, feet flat on the floor. Arms should be straight out from the shoulders with a dumbbell in each hand. Keep your arms just above the ground, palms facing up [shown in photo A]. Draw your knees up into chest, bring your arms together so they are hugging the outside of your knees, and lift your head and shoulders off the floor [shown in photo B] – yes, all at the same time. Return to start. Do 15 repetitions.



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