Shed “Bat Wings” in 30 Days: 5 Simple Moves for Toned Arms After 50
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New York, NY - Many women over 50 experience a loss of muscle tone in the arms, often referred to as “bat wings.” But achieving firmer, more defined arms without weights or intense strain is absolutely possible with a consistent, targeted routine. A new approach focuses on five accessible exercises designed to smooth and tone the upper arms in just 30 days.
As metabolism slows and muscle mass naturally declines with age, the upper arms can be a notably vulnerable area for fat accumulation and skin laxity. This can impact confidence and limit physical activity. Though, incorporating simple, bodyweight exercises can rebuild muscle strength, boost circulation, and improve the overall appearance of the arms. These moves are joint-pleasant, making them a perfect option if you want results without strain.
Wall Push-Ups
Strengthening your triceps is key to eliminating underarm flab. Wall push-ups are a gentle yet effective way to target this muscle group, making them a perfect option if you want results without strain.
How to Do It:
* Stand facing a wall, about arm’s length away.
* Place your hands flat against the wall at chest height, elbows bent.
* Press into the wall as if you’re trying to push it down, squeezing your triceps hard.
* Hold the contraction for 5 seconds, then release. Repeat 8-12 times.
Bicep Curls Without Weights
Even without dumbbells, your biceps can get a serious workout. Using slow,controlled contractions builds tension in the muscles,which leads to firmer,more toned arms. This method also keeps constant pressure on the biceps for better results.
How to Do It:
* Stand tall with arms at your sides, fists clenched.
* Pretend you’re curling a heavy weight, slowly bending your elbows and bringing your fists toward your shoulders.
* Squeeze your biceps hard at the top, then slowly lower.
* Perform 12-15 reps with full control.
Overhead Press
Strengthening your shoulders creates the lifted, toned appearance that balances out firm triceps and biceps. When you add this move, you shape the entire upper arm while improving posture.
How to Do It:
* Stand tall with fists clenched at shoulder height, elbows bent.
* Press your hands straight overhead as if pushing a weight into the air.
* Lower slowly back to shoulder height and repeat.
* Complete 10-12 reps with steady control.
arm Circles
This classic move brings blood flow to the shoulders, biceps, and triceps while tightening the muscles that shape your arms. It’s simple but highly effective when done consistently.
How to Do It:
* Extend your arms out to the sides at shoulder height.
* Make small, controlled circles forward for 30 seconds.
* Reverse the motion for another 30 seconds.
* Rest, then repeat for 2-3 rounds.
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler here.
