Tips for Taking Care of Your “Bat Wings”

Have you noticed that when you wave to someone, your underarm waves too? Don’t worry! Underarm fat, or “bat wings,” as it’s often called, is a very common condition affecting adults. Fortunately, there are some simple exercises you can do to combat the problem. Here are a few of the top exercises and tips to tone up your underarms and get rid of the unwanted “fat flap” for good.

Tricep Dips

Tricep dips are great for tightening up the underarms and reducing the dreaded jiggle. Here’s how to do them.

  1. Sit on a stable chair, bench, or other solid surface of the same height.

  2. Slide to the edge of the chair or bench and grip the edges of the front with both hands.

  3. Move your feet a few steps forward while slightly lifting your body and keeping your grip on the front of the chair.

  4. With your buttocks slightly in front of the seat, slowly lower your body down towards the ground until your arms come to approximately a 90-degree angle behind you. Use your arms to pull your body back up to a seated position.

  5. Repeat this move five to 10 times.

If your arms don’t feel strong enough to lift your body back up, don’t lower your body very far. Instead, lower your body only slightly, then use your arms to raise it back up. Over time, your strength should improve and you’ll be able to lower yourself further.

Wall Pushups

Wall pushups are an easy, safe way to get rid of arm fat. Follow these steps to get started.

  1. Stand with your arms straight out in front of you facing a wall.

  2. Move forward and place your palms flat against the wall, about shoulder distance apart.

  3. Bend your arms as you lower your torso to the wall, while keeping your feet firmly planted.

  4. Tighten your core as you push your body away from the wall using only your arms.

  5. Repeat this process five to 10 times.

As you grow stronger, you can slowly increase your repetitions. The key is to start out slow and don’t push your body too hard in the beginning.

Arm Lifts

Arm lifts can easily be done with or without weights. They strengthen the muscles in the arms and in the shoulders and target fat on the back of the arms. Here’s how to do them safely.

  1. Stand with your feet firmly planted about hip-width apart.

  2. Hold a dumbbell in each hand (or do this activity without dumbbells).

  3. Turn your arms so your palms are facing inward, toward your body.

  4. Raise your arms straight out in front of your body, but don’t go higher than shoulder height.

  5. Lower your arms back down to your sides.

  6. Raise your arms to the sides, but don’t go higher than shoulder height. Your body should form a “t” now.

  7. Lower your arms slowly to the sides.

  8. Repeat five to 10 times.

You may wish to begin this exercise without dumbbells, then add light dumbbells (1 to 3 pounds) as your strength increases.


A plank is a great overall exercise that strengthens muscles throughout your body (including the backs of your arms). Here’s how to perform this great exercise.

  1. Lie down in the ground, with your hands directly beneath your shoulders.

  2. Straighten your core and push upward onto your forearms and toes. Your elbows should be approximately shoulder-width apart.

  3. Avoid pushing your hips upward or downward. Your body should be in a straight line.

  4. Hold this position for a few seconds, then lower yourself back onto the ground. Repeat up to five times.

As you build your strength, you can slowly increase the amount of time spent in plank. Eventually, you may build up to 1 or 2 minutes at a time.

14 Replies to “Tips for Taking Care of Your “Bat Wings””

  1. Thank you, I will certainly do them but not the last one as yet because I am experiencing sciatic nerve pains. I am 72 years young so I need to keep my body in line.

  2. Thank you so much for your very informative emails on health and well being. I have read them all as they seem to address all my “aging issues”. (Smile)
    Like most women, I need to take better care of myself and you are encouraging me to do so.

    Thank you!

  3. Thank you so much for these exercises, I discovered the wall push-up s and they really work. I have been using 10 lb weights, but probably not the right way , so thank you for the instructions. I’m a senior and I’m up to twenty reps and getting stronger every day.

  4. Thanks. These are great exercises. I am in a wheelchair so don’t have bat wings yet. But I do these anyway! I am wheeling 4miles per day and still can benefit from your tips. Thanks!

  5. Thank you ! I’m sick of these flappers…. even have thought about surgery. I will give these exercises a try!

  6. I will immediately grab your rss as I can not find your email subscription link or e-newsletter service. Do you’ve any? Kindly let me know in order that I could subscribe. Thanks.

Comments are closed.