Bye Bye Batwings!

Today I'm doing my second installment of "Problem Areas". The first problem area we discussed was the dreaded muffin top. Today we are going to get rid of those batwings. Batwings are essentially untoned triceps, but I believe it's important to train all of the muscles of the arm. Here are 5 options each for working those flabby arms!

Using Free Weights
Investing in a light pair of free weights (anywhere between 3-10 pounds a piece) is a great, cheap idea. These exercises are so convenient you can even do them during TV commercials!

1. Bicep Curls - Keeping your elbows anchored to your sides with your palms facing up, draw your hands toward your shoulders as far as your biceps will allow. You can do these with your forearms parallel or at a 45 degree angle.
2. Tricep Dips - Begin with your arms straight up over head palms facing in, weights touching. Keeping your elbows in a fixed position, lower the weights behind your head carefully, then raise them back up over head. Make sure your shoulders stay down and relaxed.
3. Chest Flys - Standing at a slight angle (I like to do these in a deep lunge position to work my legs at the same time) start with the weights touching and palms facing your chest, arms rounded in a circle like you are hugging a tree. Engage your back muscles and open your arms out, pulling the scapulae together, keeping a microbend in your elbows the whole time.
4. Shoulder Press - Standing upright with your elbows out to the side and forearms up to the ceiling creating a 90 degree bend at the elbows. Straighten your arms up toward the ceiling and return the arms to starting position.
5. Arm Circles - Begin with the arms out to your sides creating a T shape with your body. Keep your shoulders down and relaxed and do ten small, controlled circles to the front and repeat to the back.

Using a Resistance Band
Resistance bands are another inexpensive and convenient arm toning tool. These bands come in different strengths, and oftentimes you can find a three pack with all different resistances. These can be purchased at Target, Walmart, Dicks, even TJ Maxx! Best part--they fold up to the thickness of a pair of socks and are weightless so they are really great on the go.

1. Kneeling Bicep Curls - Begin the with band flat on the ground and bring your knees on top of the band about hip width apart. Squeeze your heels together behind you to engage your glutes and hamstrings while you work your arms. Grab onto the ends of the band (or a little closer in if you want to make it a little more challenging) , glue your elbows into your sides and draw your palms up toward your shoulders as far as your biceps will allow. Again, forearms can be parallel or on a 45 degree angle from your body.
2. Kneeling Shoulder Extension - Beginning in the same position as kneeling bicep curls, grab the ends of the band with straight arms, palms facing behind you, band between thumb and forefinger. Keeping your arms straight the whole time and your shoulders dropped, begin to pull the band up until your hands are at shoulder height (ideally). If you are using a heavy resistence band, be careful with this one...especially if you have shoulders that pop in and out easily (subluxating shoulders).
3. Seated Triceps - Sitting cross-legged, bring the band vertically behind you with one hand holding the bottom of the band, staying anchored to your lower back. The other hand will be holding the band above your head and your elbow will be right behind your head staying in a fixed position. Lift and lower the top arm only.
4. Chest Expansion - Sitting with your legs extended out in front of you bring the band around the balls of both feet and grab onto either end of the band, holding it between thumb and forefinger, palms facing behind you. Pull the band behind your hips and imagine your are opening your heart so your chest stays lifted.
5. Seated Bicep Curls in C-Curve - Sitting with your legs extended out in front of you and the band around the balls of both feet, this time grab the band underhanded and lift your elbows up so they are parallel to the ground. Begin to roll down about halfway so you are resting on your sacrum and bicep curl here. Make sure to keep those elbows nice and high!

Using Your Body Weight (Calisthenics)
This option is great because it's totally free and all these exercises are great on the go! You can do them anytime, anywhere.

1. Push ups - Begin in a plank position, lower yourself ALL the way down to the floor, then push your body back up again. Keep your hips up as you push back up so you don't get that "worm effect". Your hips and shoulders arrive up at the same time.
2. Forearm Plank - Begin in a plank position, then drop down to your forearms. You can interlace your fingers in front of your for a little more support, or take the traditional route by keeping your forearms parallel and fingers facing forwards. Hold for a minute...keep that belly pulled in nice and tight and don't drop your hips!
3. Side Plank - Begin in a plank position then begin to stack your right foot on top of your left and roll over so you are balanced on your left hand and the outside of your left foot. Push your hips up toward the sky. Make sure your left hand is right underneath your left shoulder. Repeat to the right.
4. Tricep Dips - Using a chair or any other stable object (ie coffee table, not smushy couch cushion), begin with your legs extended out straight in front of you, with the base of your palms on the edge of the chair seat, fingers facing toward your back, and hips up. Slowly lower yourself down and push yourself back up.
5. Tricep Push ups - Begin in a downward facing dog position and bring your thumbs and forefingers together to form a triangle in front of your face on the floor. Keep your elbows tracking out to the side as you lower your face toward the floor and push yourself back up.