Shedding ‘Bat Wings’ is Possible After 50 With These 6 Bodyweight Exercises
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As metabolism slows and muscle mass naturally declines with age, many women over 50 find themselves battling “bat wings”-the loose, sagging skin under the arms. But regaining toned, firm upper arms doesn’t require expensive gym memberships or complicated equipment. A recent report details six effective bodyweight exercises that can specifically target and diminish this common concern, offering a practical solution for improved strength and confidence.
The challenge of losing arm definition after 50 is widespread, impacting self-esteem and functional fitness. These exercises, requiring no equipment, provide a convenient and accessible pathway to combat muscle loss and improve arm strength. by incorporating these movements into a regular routine, women can proactively address the physical changes associated with aging and reclaim a more sculpted physique.
1. Tricep Dips
“This is a minor movement, but it will activate the triceps intensely without demanding strenuous force from your joints,” explains fitness expert Barley. To perform tricep dips:
- Begin seated in a sturdy chair or on a plyometric box.
- Place your palms on the seat beside your hips.
- Press down into the surface as if pushing it away, lifting your body a couple of inches.
- Hold this extension for 1 to 2 counts.
- Perform 3 sets of 10 to 15 repetitions.
2. Wall Push-Ups
Wall push-ups offer a gentler introduction to the classic exercise, making them ideal for those new to strength training.
- Stand facing a wall, arms extended and hands shoulder-width apart.
- Lean towards the wall, bending your elbows.
- Push back to the starting position.
- Complete 3 sets of 10 to 12 repetitions.
3. Floor Push-Ups
Progressing from wall push-ups, floor push-ups provide a greater challenge and more important muscle engagement.
- Start in a plank position, hands shoulder-width apart.
- Lower your chest towards the floor, keeping your body in a straight line.
- Push back up to the starting position.
- Perform 3 sets of as many repetitions as possible with good form.
4. Arm Circles
Arm circles are a simple yet effective exercise for improving shoulder mobility and toning the upper arms.
- Stand with your arms extended to the sides at shoulder height.
- Make small, controlled circles forward for 30 seconds.
- Reverse direction and circle backward for another 30 seconds.
- Complete 3 sets.
5.Plank Shoulder Circles
This exercise combines core stability with shoulder strengthening.
- Begin in a high plank, engaging your core and driving through your heels.
- Take the weight out of one hand and make clockwise circles with that hand for 3 to 4 counts.
- Repeat on the othre side.
- Continue alternating sides for at least 10 repetitions per side.
- Complete 3 sets of 10 to 12 repetitions per side.
6. reverse Snow Angels
This exercise targets the muscles in the upper back and shoulders, contributing to improved posture and arm tone.
- Lie face down with your arms extended overhead.
- Keeping your arms straight,lower them out to the sides,then bring them back to the starting position,mimicking a snow angel.
- Perform 3 sets of 12 to 15 repetitions.
Alexa Mellardo, a content strategist and writer with over 11 years of experience in lifestyle and fitness publications, compiled these exercises for Eat This, Not That!. She emphasizes the importance of consistency and proper form for achieving optimal results.
