5 Flabby Arm Workout For Women – No Equipment Needed

Want to get rid of bat wings? In this article, I am going to share with you flabby arm workouts to do at home without equipment.

Even if you don’t have time to workout at home, with these exercises, you’ll find it easy to squeeze in your schedule.

But without wasting any more time, let’s first take a look at why you have flabby arms or bat wings in the first place.

What Are The Causes of Flabby Arm?


Some people have more fat cells in their upper arms than others and that is because of genetics.

That is why some people don’t have this problem even though their diets aren’t that healthy.

Does this mean you’re doomed to have those bat wings for the rest of your life because of your genes?

The answer is no, you can do something about it, which I will get to in a moment.


With age, comes wisdom and for others, comes flabby arms.

As you age, your muscle mass increases because of a decrease in your metabolic rate. This means that your body is unable to turn calories into energy as effectively as it used to.

This is one of the reasons why people lose weight a lot easier when they’re young than when they’re old.

Another contributing factor is that you are not active enough because of your age.

Excess Fat

This may be caused by fact that you are gaining weight.

Your body may be storing more calories than it should simply because you eat foods that contain a lot of calories.

Your body needs moderate amounts of fat in order to stay healthy. However, if you give it more than it needs, some of it will be stored on your arms, legs, belly, and other parts as well.

But there are things you can do in order to remove those fats, which is exactly why you are on this blog today.

7 Flabby Arm Workouts For Women

#1 Push Ups

Doing push-ups is really easy but it can be a little difficult for some people. What I love about push-ups is that they require no equipment to do.

Do at least 10 reps when starting out and slowly increase intensity as you get used to it.

If you can’t do a single push-up, then try doing it on an inclined plane by using something like a chair. Start with 10 reps at a time.

If you can do more then go for 20 reps at a time. Do this 5 times in the morning and 5 times in the evening.

#2 Triceps Dip

When you start to do this exercise, make sure that you have a steady chair and make sure that the chair is against a wall or something strong that cannot be moved easily.

Sit on the chair and place your hands on the seat of your chair. While making sure that your knees are bent, you will start doing dips.

Always make sure to keep your shoulders in a healthy position by turning your hands out to the side.

Again, start off with about 10 reps at a time. If they are too easy then you can try doing 20 reps. Do them between 3 and 5 times in the morning and in the evening.

#3 Reverse Plank

Another form of exercise you use to get rid of the flabby arms is reverse plank as you can see on this video.

Hold this position for about 30 seconds. If you find it too easy then try holding for about a minute.

Take a 1-minute break and do this about 3 to 5 times in the morning or in the evening.

#4 Inchworm

Another good exercise you can do in order to gain more stability, hip mobility, and burn off flabby arms is called inchworm.

It’s not that hard to do. You start off by hinging from your hips and make sure you drive your butt back as you walk your hands forward as shown in the video below.

Do 6 reps or do it for over a minute if you can’t keep up.

#5 Close Grip Push-ups

Last but not least, is a close grip push-up exercise.

This is a little bit harder than a normal push up but it’s completely achievable when you do it the right way.

It is the one exercise that mostly focuses on your triceps.

Again, start off on an inclined position and work your way down as shown in the video below.


Getting rid of flabby arm fat is not that hard if you put your mind to it. But how can one make sure that they never come back?

The answer to that is simple, you just have to eat the right types of food and make sure that you stay active.

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