Arm fat wings are by far the worst kind of wing.
Seriously, no matter how you feel about the old Paul McCartney band, arm wings are definitely worse.
They’re just so stubborn! Ever notice people with nice flat tummies that still have wings? Why won’t they just go away?
You know what? Let’s take matters into our own hands. Let’s get rid of those wings for good.
These 9 exercise moves are just what you need to tone and tighten your arm muscles – those wings don’t stand a chance!
MOVE #1 – TRICEP DIPS
Find a sturdy, slightly elevated surface (such as a plyo box) and sit with your butt just on the edge of it. Supporting yourself with your hands, scoot your butt off the box and lower it until it almost touches the ground. Raise your butt back up to it’s original height, then lower it again. Repeat.
MOVE #2 – NARROW PUSHUPS
To do a narrow pushup, get in the starting position of a normal pushup, but keep your hands under your shoulders. Keeping your back straight, lower your torso until it almost touches the ground, then lift it back up. Repeat.
MOVE #3 – BATMAN
Start by lying down on your belly with your arms and legs spread out in front/behind you. Raise your arms and legs all together and hold them in the air. Then, swing your arms back like a pair of wings. Set down your arms and legs, then repeat.
MOVE #4 – MAN MAKERS
Start by getting in a push up position with your dumbbells in hand. Do a push up then pull one of your dumbbells up to your hip. Repeat with with the other side. Do another push up. Stand up and raise your dumbbells straight above your head. Get back in pushup position and follow these instructions again for each rep.
MOVE #5 – CURL PRESSES
Start with your feet slightly further apart than shoulder width, dumbbells in hand. Squat down with your arms pointed straight down, until the dumbbells almost touch the floor. Then, stand back up and bring the dumbbells up to chin level, keeping your forearms in front of you and your elbows tucked into your sides.
MOVE #6 – FRONT RAISES
Stand with your feet shoulder-width apart, dumbbells in hand. Keeping your arms straight and parallel, raise the dumbbells to just about forehead level, then lower them. Repeat.
MOVE #7 – PLANK UP
To do a plank up, get in the starting position for a pushup. Then, one by one, lower your arms so that you are supporting yourself with your elbows at a 90-degree angle. Raise your arms back into the pushup position (again one by one) then repeat.
MOVE #8 – LATERAL RAISE
Stand with your feet shoulder-width apart, dumbbells in hand. Keeping your arms straight, raise the dumbbells out to your sides until they reach about forehead level, then lower them. Repeat.
MOVE #9 – BURPEES
To perform a Burpee, start from a standing position and jump down onto your hands and toes – like the beginning of a pushup. From there, bring your feet up to your hands. Then, jump up with your hands above your head.
Having the right form for each exercise is important, since this will allow you get the most out of your work out.
All of the moves featured in this post are part of the official Fit Body Boot Camp workout regimen. If you want to perfect your technique, you should look into signing up for boot camp! That way you can work with one of our qualified, supportive trainers. Find your nearest location today: http://www.fitbodybootcamp.com/