Dealing with underarm fat, sometimes called ‘bat wings’ or ‘turkey wings,’ can be frustrating for many. This excess fat isn't solely due to weight gain, but a combination of muscle loss, changes in body composition, declining skin elasticity with age, and even the effects of significant weight loss.

Understanding Fat Loss

It’s important to understand that ‘spot reduction’ – targeting fat loss in a specific area – is a myth. Fat loss happens throughout the body. However, improvement is still possible with the right approach.

Strategic Exercises for Over 55s

For individuals over 50 or 55, focusing on building muscle, improving posture, and maintaining consistency can yield significant results. Terry Tateossian, a Certified Lifestyle Medicine Coach, Trainer, and Nutritionist at THOR - The House of Rose, emphasizes that heavy weightlifting isn’t necessary for effective toning.

The Importance of Mechanical Tension

Tateossian advocates for gentle, low-impact exercises that create mechanical tension through controlled movements, proper form, and sufficient time under tension (TOT). This improves muscle activation, especially in often-underutilized areas like the triceps. Consistent moderate resistance and controlled movement are often more beneficial than sporadic high-intensity workouts.

Five Effective Exercises

Here are five exercises designed to strengthen the triceps and biceps, contributing to a more toned underarm area:

  • Wall Push-Up: A modified push-up against a wall to reduce intensity while maintaining core engagement.
  • Dumbbell Kickbacks: Targets the triceps, focusing on squeezing the muscle at the top of the movement.
  • Dumbbell Bicep Curl: Performed seated to maintain proper form and isolate the biceps.
  • Dumbbell Lateral Raises with Alternating Arms: Works the shoulders and upper arms for overall arm definition.
  • Farmer’s Walk: Uses heavier dumbbells or kettlebells to engage multiple muscle groups and promote core stability.

    • Repetitions and Tempo

    Each exercise is recommended in 3-4 sets of 10-12 repetitions, using a 2010 tempo (2 seconds concentric, 0 seconds pause, 1 second eccentric, 0 seconds pause) and 60 seconds of rest between sets. Consistency and proper form are key to achieving results.

    Combined with a healthy lifestyle, these exercises can improve the appearance of the underarm area and boost confidence.