How to get rid of “Bat Wings”, “Lunch Lady Arms”, “Ooogies”

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Are you tired of your arms flappin’ in the wind? Do you ever wish you could just snip off some of that arm fat? It’s time to roll up your sleeves and get down to work on exercises for your arm.

bat-wings.jpg - 9.39 KbFirst of all, it’s important to realize that your Tricep muscle (the back of the arm) is two thirds of your arm so it really needs to be worked hard.

Do this arm routine every other day for two weeks to start shaping and toning those arms and say goodbye to the flab!

Diamond Pushups
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor (Ladies can do alternate style with knees on the floor and feet up).
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low
7. Do 2 sets of 15 repetitions

Tricep Bench Dip
1. Start by placing your hands on a bench or the edge of a secure chair, and your feet are on the ground with your legs semi straight.
2. Proceed to bend your arms until they are bent to about 90 degrees.
3. Return to the starting position and repeat for the desired repetitions.
4. Do 3 sets of 15 repetitions if you can. If it feels too hard, just do a few (safety first) and work your way up.

DB Overhead Tricep Extension
1) Sit with feet shoulder width apart in an upright position.
2) Start position: Clasp your hands around a Dumbbell. Press Dumbbell directly overhead (now palms are up).
3) Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4) Return to start position.
5) Remember to keep back and head straight – hyperextension or flexion may cause injury.
6) To add intensity to the exercise bring feet together so they are touching. This will decrease your center of gravity and make your core work harder to stabilize the upper body.
7.) Do 3 sets of 15 repetions with a weight that is challenging, but yet not too heavy causing you to break form.

Concentration Curl
1. Sit on a bench or stability ball.
2. Start position: Grasp dumbbell underhand grip (palm facing forward) allow arm to hang down at side. Elbow should be on inside of knee.
3. Flex at the elbow and dumbbell handle up to approximately shoulder level. Keep elbow touching leg throughout movement.
4. Return to start position
5. 3 sets of 15 repetitions with a weight that is challenging, but yet not too heavy causing you to break form.


Call or email me and mention you saw this article on and I will meet up with you for a complimentary 30 minute planning session where we will personalize a 3 month action plan for you to take charge of your health and fitness!

You can ask questions, pick my brain, and I can let you know more about:

-The differences and benefits of Resistance/Weight Bearing Exercise vs. Cardio -Good Fats vs. Bad Fats -Good Carbs vs. Bad Carbs

-How to reduce Stressors that lead to Bad Habits

-When and how much to Exercise

-How many Daily Calories should you be Consuming and When

Jack Witt Lifestyle Fitness Coach
818-760-3891 Main
310-562-5629 Cell