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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

5 Standing Exercises for Bat Wings That Take Just 10 Minutes

Say goodbye to arm flab with this quick, equipment-free routine

Christopher Roback
By Christopher RobackMar 10, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Meredith_Shirk8
I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks
Copyright Meredith Shirk/YouTube
Christopher Roback
By Christopher RobackMar 10, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Fitness & Workouts

We've all experienced it—waving goodbye only to notice the skin on the back of our arms continuing to wave after we've stopped. These "bat wings," as they're commonly called, are a frustration for many. "You guys know what bat wings are? It's when you're wavin, and it goes wave after you've stopped waving, it's still waving," explains Meredith Shirk, Founder of Svelte Training and NASM Certified Health & Body Specialist. The good news? Meredith has designed a simple, equipment-free workout that targets this troublesome area in just 10 minutes. "I am so excited because of an easy and effective bat wing workout. So we're gonna get rid of those bat wings," she promises. Ready to transform those bat wings into toned, defined arms? These five standing exercises might be exactly what you need.

Exercise 1: Tricep Kickbacks (30 seconds)

The workout begins with tricep kickbacks. "Chest up, shoulders back, palms up to the sky and just kicking straight back, bending over and really pressing through your heels," Meredith instructs in her post. This activates your posterior chain, including glutes, hamstrings, and calves while targeting those triceps.

"Push back and squeeze, back and squeeze. Really feel like you're getting that squeeze because that's what's gonna build the muscle," emphasizes Meredith. She reminds us to engage our core: "Pull that belly button in. Everything's core workout."

Exercise 2: Prayer Push Out (30 seconds)

Detail of wide open hands together in the front. Unrecognizable african american man doing a triangle sign shape with the hands. Stop racism and embrace different ethnics. Afro culture lifestyle. Prayer Push Out

Shutterstock

Next up is the prayer push out. "Hands together, like, oh, please for my arms. And then you're gonna push out into like almost a diamond and then push back in," says Meredith.

The effectiveness of this exercise depends entirely on tension. "Now the key is you can do this all day long and it's not gonna do anything for you. You have to press your hands together as hard as you can, press your feet into the ground as hard as you can, press your hands out, keeping tension," Meredith explains. "So if you feel like, oh, this isn't doing anything, you need to push your hands together harder here because you should feel it underneath and in that tricep."

Exercise 3: Lateral Arm Raises (30 seconds)

Group of multiethnic mature people stretching arms outdoor. Middle aged yoga class doing breathing exercise at park. Beautifil women and fit men doing breath exercise together with outstretched arms.Shutterstock

For the third exercise, extend your arms out to the sides. Meredith describes these as "just like angel wings." After the lateral raises, you'll hold your arms straight out: "Now going straight out. Don't let those arms drop, 30 seconds. So it's gonna get hard now."

Meredith emphasizes full-body engagement: "Chest up, shoulders back, engaging, push through your heels, engage in those legs and pull the shoulders back. You want this to be a full body workout even though you're just moving your arms." She adds, "Pull that belly button in towards the spine. Good, keep those fingers extending out, shoulders down."

Exercise 4: Crisscross Arms (30 seconds)

a man does an exercise with his knees. the boy does sports. Crisscross Arms, scissorsShutterstock

The fourth exercise involves crossing your arms in front of your body. "Crisscross applesauce. People used to say that to me. I don't even know what that means. What does crisscross applesauce even mean? But you're crisscrossing your arms," Meredith shares with a touch of humor.

As with the other exercises, proper form is crucial: "Things are pressing your hands out. So you're nice and tight in your shoulders and your triceps." She reinforces the importance of full-body engagement: "Don't forget about your legs because it all starts in the ground up. So push your feet in the ground, starting through heels, then go up through your ankles, into your calves, all the way up your hamstrings."

Exercise 5: Small Arm Circles (30 seconds)

Full-length photo of a young athletic woman performing arm exercises. Woman in standing pose with arms outstretched.

Shutterstock

The final exercise consists of small, controlled arm circles. "Forward for 30 seconds. Really feel like you're just making a, the size of almost, I'd say a baseball," Meredith instructs. The key is keeping the circles small: "You're going big volleyball, then you go, whoa, exercise ball, right? That's different. It's the little ones."

With her characteristic enthusiasm, Meredith adds: "Little ones, big ones, little ones. I feel like I'm talking to Cruz. Sorry, Cruz is my two and a half year old son. I just get confused sometimes."

Complete the 10-Minute Workout

Portrait of mature woman stretching her arms and looking away at gym. Beautiful woman performing yoga in warrior pose, Virabhadrasana.

Shutterstock

Meredith recommends performing the entire circuit twice for optimal results. "Now, time to do it again," she says after completing the first round. Since each exercise takes 30 seconds and you'll do two complete rounds, the total workout time comes to just 10 minutes (5 exercises × 30 seconds × 2 rounds = 10 minutes).

Between each exercise, shake out your arms briefly before moving to the next movement. "If your arms aren't burning, I'll tell you what, shake them out. Those things are gonna kill your arms," Meredith warns.

Why This 10-Minute Approach Works

Young woman pinching arm fat flabby skin10 Ways to Lose Your Arm Flab in 4 WeeksShutterstock

The beauty of this workout lies in its simplicity, efficiency, and effectiveness. No equipment needed, just your body weight and proper form. As Meredith says, "This is how you get rid of these bat wings."

While each 30-second exercise might seem brief, the combination of all five movements performed with proper tension and form creates an effective tricep-targeting routine. The short timeframe makes it easy to fit into even the busiest schedule—just 10 minutes, three times a week can lead to noticeable improvements.

Remember, while this workout specifically targets the triceps area, Meredith emphasizes making it a full-body effort by maintaining proper posture, engaging your core, and pressing through your feet.

Final Thoughts

Senior african american couple performing stretching exercise together at the beach. fitness yoga and healthy lifestyle conceptShutterstock

At the end of the workout, Meredith encourages: "I hope you love this bat wings workout. Now, if you want more awesome arm workouts and leg workouts and butt workouts, hit up there, like, subscribe, and check out all of our awesome videos."

With consistency and proper form, this 10-minute standing workout can be an effective tool in your journey toward more toned, defined arms. The best part? You can do it right at home, with no equipment, in less time than it takes to watch a sitcom episode.

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Fitness & Workouts

5 Standing Exercises for Bat Wings That Take 10 Minutes

Meredith_Shirk8
I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks
Copyright Meredith Shirk/YouTube
Christopher Roback
By Christopher RobackMar 10, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We've all experienced it—waving goodbye only to notice the skin on the back of our arms continuing to wave after we've stopped. These "bat wings," as they're commonly called, are a frustration for many. "You guys know what bat wings are? It's when you're wavin, and it goes wave after you've stopped waving, it's still waving," explains Meredith Shirk, Founder of Svelte Training and NASM Certified Health & Body Specialist. The good news? Meredith has designed a simple, equipment-free workout that targets this troublesome area in just 10 minutes. "I am so excited because of an easy and effective bat wing workout. So we're gonna get rid of those bat wings," she promises. Ready to transform those bat wings into toned, defined arms? These five standing exercises might be exactly what you need.

Exercise 1: Tricep Kickbacks (30 seconds)

The workout begins with tricep kickbacks. "Chest up, shoulders back, palms up to the sky and just kicking straight back, bending over and really pressing through your heels," Meredith instructs in her post. This activates your posterior chain, including glutes, hamstrings, and calves while targeting those triceps.

"Push back and squeeze, back and squeeze. Really feel like you're getting that squeeze because that's what's gonna build the muscle," emphasizes Meredith. She reminds us to engage our core: "Pull that belly button in. Everything's core workout."

Exercise 2: Prayer Push Out (30 seconds)

Detail of wide open hands together in the front. Unrecognizable african american man doing a triangle sign shape with the hands. Stop racism and embrace different ethnics. Afro culture lifestyle. Prayer Push Out

Shutterstock

Next up is the prayer push out. "Hands together, like, oh, please for my arms. And then you're gonna push out into like almost a diamond and then push back in," says Meredith.

The effectiveness of this exercise depends entirely on tension. "Now the key is you can do this all day long and it's not gonna do anything for you. You have to press your hands together as hard as you can, press your feet into the ground as hard as you can, press your hands out, keeping tension," Meredith explains. "So if you feel like, oh, this isn't doing anything, you need to push your hands together harder here because you should feel it underneath and in that tricep."

Exercise 3: Lateral Arm Raises (30 seconds)

Group of multiethnic mature people stretching arms outdoor. Middle aged yoga class doing breathing exercise at park. Beautifil women and fit men doing breath exercise together with outstretched arms.Shutterstock

For the third exercise, extend your arms out to the sides. Meredith describes these as "just like angel wings." After the lateral raises, you'll hold your arms straight out: "Now going straight out. Don't let those arms drop, 30 seconds. So it's gonna get hard now."

Meredith emphasizes full-body engagement: "Chest up, shoulders back, engaging, push through your heels, engage in those legs and pull the shoulders back. You want this to be a full body workout even though you're just moving your arms." She adds, "Pull that belly button in towards the spine. Good, keep those fingers extending out, shoulders down."

Exercise 4: Crisscross Arms (30 seconds)

a man does an exercise with his knees. the boy does sports. Crisscross Arms, scissorsShutterstock

The fourth exercise involves crossing your arms in front of your body. "Crisscross applesauce. People used to say that to me. I don't even know what that means. What does crisscross applesauce even mean? But you're crisscrossing your arms," Meredith shares with a touch of humor.

As with the other exercises, proper form is crucial: "Things are pressing your hands out. So you're nice and tight in your shoulders and your triceps." She reinforces the importance of full-body engagement: "Don't forget about your legs because it all starts in the ground up. So push your feet in the ground, starting through heels, then go up through your ankles, into your calves, all the way up your hamstrings."

Exercise 5: Small Arm Circles (30 seconds)

Full-length photo of a young athletic woman performing arm exercises. Woman in standing pose with arms outstretched.

Shutterstock

The final exercise consists of small, controlled arm circles. "Forward for 30 seconds. Really feel like you're just making a, the size of almost, I'd say a baseball," Meredith instructs. The key is keeping the circles small: "You're going big volleyball, then you go, whoa, exercise ball, right? That's different. It's the little ones."

With her characteristic enthusiasm, Meredith adds: "Little ones, big ones, little ones. I feel like I'm talking to Cruz. Sorry, Cruz is my two and a half year old son. I just get confused sometimes."

Complete the 10-Minute Workout

Portrait of mature woman stretching her arms and looking away at gym. Beautiful woman performing yoga in warrior pose, Virabhadrasana.

Shutterstock

Meredith recommends performing the entire circuit twice for optimal results. "Now, time to do it again," she says after completing the first round. Since each exercise takes 30 seconds and you'll do two complete rounds, the total workout time comes to just 10 minutes (5 exercises × 30 seconds × 2 rounds = 10 minutes).

Between each exercise, shake out your arms briefly before moving to the next movement. "If your arms aren't burning, I'll tell you what, shake them out. Those things are gonna kill your arms," Meredith warns.

Why This 10-Minute Approach Works

Young woman pinching arm fat flabby skin10 Ways to Lose Your Arm Flab in 4 WeeksShutterstock

The beauty of this workout lies in its simplicity, efficiency, and effectiveness. No equipment needed, just your body weight and proper form. As Meredith says, "This is how you get rid of these bat wings."

While each 30-second exercise might seem brief, the combination of all five movements performed with proper tension and form creates an effective tricep-targeting routine. The short timeframe makes it easy to fit into even the busiest schedule—just 10 minutes, three times a week can lead to noticeable improvements.

Remember, while this workout specifically targets the triceps area, Meredith emphasizes making it a full-body effort by maintaining proper posture, engaging your core, and pressing through your feet.

Final Thoughts

Senior african american couple performing stretching exercise together at the beach. fitness yoga and healthy lifestyle conceptShutterstock

At the end of the workout, Meredith encourages: "I hope you love this bat wings workout. Now, if you want more awesome arm workouts and leg workouts and butt workouts, hit up there, like, subscribe, and check out all of our awesome videos."

With consistency and proper form, this 10-minute standing workout can be an effective tool in your journey toward more toned, defined arms. The best part? You can do it right at home, with no equipment, in less time than it takes to watch a sitcom episode.

Fitness & Workouts

20-Minute Full-Body Workout You Can Do in Your Living Room

Nikolai_Puchlov_Headshot
Nikolai Puchlov
Leah Groth
By Leah GrothMay 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

If you want to get a full-body workout in the comfort of your own home, investing in a few kettlebells is a must. “One of the greatest aspects of using a kettlebell for exercising is that you can use one light or medium kettlebell weight and an area roughly the size of a yoga mat to get a fun, full body strength and conditioning workout in as little as 15 or 20 minutes,” Nikolai Puchlov, Head Coach & Founder, Pro Kettlebell, tells Body Network. He created a home kettlebell workout exclusively for our readers, which tones and strengthens your entire body.

1. What to Know Before You Start

Colorful,Kettlebells,Row,In,A,GymShutterstock

A great thing about kettlebell workouts is that they are high intensity, low impact and can burn a lot of calories in a short time. And, like other forms of strength and weight training, you continue to burn more calories post workout than other cardio-based forms, due to post-exercise oxygen consumption. Puchlov adds that they help strengthen your muscles and joints and “provides cardio benefits at the same time.” This workout can easily be modified to the appropriate level by using lighter or heavier kettlebell weights and/or increasing or decreasing the pace at which you perform the exercise.

Related: I’m a Dietitian and Here’s What Happens to Your Body When You Give Up Sugar

2. Bodyweight Warm Up

Family,Workout.,African,American,Husband,And,Wife,Training,Together,high knees, warm, upShutterstock

First, start with a short bodyweight warm up.

  1. 30 seconds of air squats
  2. 30 seconds of toe touches
  3. 30 seconds of standing folding stars
  4. 30 seconds of high knees

3. Buns and Guns Kettlebell Exercises

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

The first set of kettlebell exercises works the “buns and guns,” says Puchlov.

  1. Goblet squats
  2. Ribbons

30 seconds on 10 seconds off x 2 rounds

4. Chest and Core Kettlebell Exercises

,Sporty,Russian,Twists, abs exercises sit up, kettlebell, kettleball, gym, Personal, trainerShutterstock

Next, “turn that bird cage chest into a love nest and core,” says Puchlov.

  1. Bridge press
  2. Russian twist

30 seconds on 10 seconds off x 2 rounds

Related: I Lost Belly Fat With These 3 Easy Hacks You Can Do Today

5. Back and Biceps Kettlebell Exercises

,,Sporty,Athletic,Gym,curls,kettlebells,kettleballsShutterstock

The third section of kettlebell exercises works the back and biceps. “Baby got back and biceps,” quips Puchlov.

  1. One arm row (30 seconds per side)
  2. Cheat curls (30 seconds per side)

1 minute on 10 seconds off x 2 rounds

Related: Pro Bodybuilder Shows Off Six-Pack and Shares 5 Ways to Get Yours

6. Thigh and Triceps Kettlebell Exercises

Athlete,Exercise, Kettleball,Kettlebell,gymShutterstock

The final set of kettlebell exercises works the “thighceps and triceps,” says Puchlov.

5 repetitions each for AMRAP (As Many Rounds as Possible) in 3 minutes.

  1. Thrusters
  2. Deadlift
  3. Tricep Extensions

💪🔥Body Booster: Due to post-exercise oxygen consumption, you will not only burn a lot of calories in a short time during your workout, but will continue burning more calories post workout than other cardio-based forms of exercise.

Fitness & Workouts

5 Pilates Exercises for a Flat Stomach in 14 Days

Vas_Priebe
eso_transform_within/Instagram
Leah Groth
By Leah GrothJun 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Pilates is one of the most popular workouts in the world for a reason: It helps people achieve that long, lean, and perfectly sculpted body that so many celebrities and models have. Vas Priebe is a Holistic Health Coach who is certified in both yoga and Pilates. She recently spoke with The Body Network about how to incorporate Pilates into your life and how it can help you achieve a flat stomach in just a few weeks.

Stretch First

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

“The biggest tip is stretching first so that your body is more open. When your body is more open, your body functions more effectively making muscle engagement easier. Better engagement equals better results,” says Vas.

Keep the Following in Mind Before You Start

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Before moving onto her 5 exercises, she starts with the following tips:

  • Open inner thighs and hips before you begin your ab workout.
  • Less is more with abs when done properly.
  • Be patient, move intentionally with your breath, feel your body as you move and take your time.
  • Keep your neck, jaw, face, throat soft.Tension in those places steals the work away from the abs.
  • Abs should always be softening inward, as if they are hugging and supporting your spine, not bracing outward.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

Exercise 1: Wide Legged Forward Fold

Beautiful young woman in bright colorful sportswear working out indoors on blue mat. Girl doing Wide Legged Forward Bend, Prasarita Padottanasana posture. Full lengthShutterstock

“Take your arms out to a T and step your feet as wide as your arm span. Keep your feet facing forward. Hinge at your hips and place hands on the ground. Bend your knees and lengthen your spine to a table top position, arms beneath shoulders. Crown of head away from tail. Shift your weight back to the right heel as you lengthen and straighten your left leg. Hold for a breath cycle and then switch. Go back and forth, moving with breath for a minute or so,” says Vas.

Exercise 2: Runner’s Lunge

Positive athletic senior woman doing runner's lunge yoga pose on home workout, copy space. Sporty mature lady stretching her legs, exercising in living room. Domestic training during covid lockdownShutterstock

“Step your right foot outside your right hand. Turn your toes out slightly. Step your left leg back and lower back knee. Come to finger tips, lengthen and lift your spine tall, square your shoulders. Engage your glutes as you bend deeper into the lunge. Maintain length in spine and length through the back leg. Hold for 30 seconds or a few breath cycles and then switch,” she instructs.

Related: Fitness Guru Whitney Simmons Reveals 6 Secrets to Her Flat Tummy

Exercise 3: Table Top Knee Taps

Shirtless athletic man doing high plank knee touch workout on rooftop floor, home open air exercise concept, selective focusShutterstock

“Start in a table top position. Lengthen and lift your spine, crown of head reaches from tail. Square off shoulders and hips. Take an inhale and widen through your rib cage as you firmly press into the ground and maintain a long spine. Sustain your width and length as you exhale and lift your knees 2 inches from the ground.Inhale and tap them gently back down. Exhale and lift. Repeat 2 sets 8-10 reps,” suggests Vas.

Exercise 4: Supine Marches

Fitness woman working out on mat at homeShutterstock

“Lie on your back, arms by your side, legs in table top. Flex your ankles. Maintain a neutral pelvis. On an exhale, hinge at your hip and lower your right leg towards the ground. Knee stays bent in the tabletop position. Belly softens inward as leg lowers. Inhale and lift the leg back to start position. Move with your breath slowly, ensuring a sense of the abs softening inward on your exhale. Repeat 2 sets 8 reps on each side,” says Vas.

Related: 12 Powerful Ways to Transform Your Body at Any Age

Exercise 5: Chest Life

Side view of female in green wear sleeping outdoors after doing yoga exercises. Crop of woman relaxing peacefully after yoga exercising among grass holding hands behind head. Concept of calmness.Shutterstock

“Lie on your back, neutral pelvis, hands behind your head at the base of your skull. Elbows slightly wider than the shoulders. Lengthen through your under arms. Take legs to a table top position, knees together, toes pointed. Prep is important here. Lift your head and chest and hold. Take a big inhale into your side body as you lengthen through you under arms and engage your triceps and lats. Hold your head up with your arms so that you often your neck and engage your core. As you exhale, soften your abdominals into your body maintaining width through your rib cage and lower abs. Avoid your belly popping upwards, brace inward instead. Hold the position keeping an eye on your abs. Watch them on the exhale to ensure they are softening inward. Take 8-10 long slow breaths holding the position, legs in table top, head and chest lifted.”

💪🔥Body Booster:Research backs up the many benefits of Pilates. Studies have found it can help increase muscle strength, endurance, and flexibility, and improve posture and balance.

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Britany Williams Shares 10-Minute, Zero Equipment Beginner Workout

britany-williams-4
britanywilliams/Instagram
Leah Groth
By Leah GrothAug 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Britany Williams is a personal trainer and influencer whose workouts are featured on the Sweat app. She regularly shares mini workouts via her Instagram account, many of which can be done without any equipment and in the comfort of your own home. She recently shared a quick but effective routine for beginners. “Need a no fuss QUICK workout? Try this 10 minute workout with no equipment needed from my new program The Daily 10 Challenge in the @sweat app 🎉” she captioned the series of clips, which demonstrate each of the exercises. Here is everything you need to know about the workout and all of her other diet and fitness tips.

No Equipment Needed

She recommends 5 exercises, doing each for 30 seconds, and completing 3 rounds of the set. “This workout targets your shoulders, core, quads and glutes - no equipment needed,” she explains.

  • Bird Dog
  • Supine March
  • Shoulder Cars
  • Glute Bridge
  • Lunge

Eat Foods That Make You Happy

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

In a TikTok clip, Britany encourages her followers to change the way they eat. “Often we leave off the foods that give us joy when building our plate. When in reality, what if we started there? What if when you were building your meal plan or your diet or your whatever it is, what if you started your meal plan with keeping in the foods that make you happy and then you had to build around that? What on my plate today supports my nutrition and supports my goals, but what also supports my joy?” she says.

Related: I Lost 30 Pounds With This Walking Routine

Work Your Upper Body When You Are Unmotivated to Work Out

,Working,Out,Gym,Weights,dumbbellsShutterstock

“If you're the kind of girly who's motivated most days to workout, but then there's that one to two days a week that you just struggle with, save your upper body workouts for those days,” she suggests. “Mentally, there is something easier about standing still and just moving weight around with your arms and upper body than there is about having to lower your entire torso down into a squat or a lunge and getting back up. Zero percent backed by science, but a hundred percent backed by my own personal experience.”

Run More with These 5 Tips

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

In a TikTok video, Britany unveiled “five realistic tips to make it a little easier” to go running. “Number one, sometimes run without your watch. Get used to how your body feels without always worrying about pace. Number two, a quick warmup is a game changer before longer runs, especially if you run in the morning. Number three, if you're a beginner, take breaks. Alternate walking and running for one minute intervals, increasing the length of the run interval every couple of weeks. Number four, get the right shoes. I get new shoes every 400 miles or so, and my knees thank me every time. And number five, realize every step forward, whether it be for five minutes or for an hour, is a step forward in your goals.”

Related: #1 Best Breakfast for Proteins According to Dietitian Who Lost 100 Pounds

How to Do a Push Up If You Struggle

Shutterstock

Britany admits that she has “struggled with pushups for years” and offers a tip on how to make them easier. “The idea of doing pushups on your toes was just never approachable for you. You need to elevate your hands on a chair. The higher your hands are relative to your feet, the easier it's going to be and it's going to be so helpful,” she says.

💪🔥Body Booster: Try and do at least a 10-minute workout every day for a week and then ask yourself how you feel. You will likely be motivated to do longer workouts the next week. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

Meredith_Shirk8
Copyright Meredith Shirk/YouTube
Alek Korab
By Alek KorabOct 14, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

We've all been there – standing in front of the mirror, waving our arms, and watching that extra flab jiggle. But what if you could transform those "bat wings" into toned, sculpted arms with just a few minutes of targeted exercise each day? Enter Meredith Shirk, a National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT) and the founder of Svelte Training. With her impressive credentials, including specializations in Fitness Nutrition, Behavior Change, and Weight Loss, Meredith has designed a quick and effective arm workout that promises to help you say goodbye to flabby arms for good.

Understanding Arm Fat

Before diving into Meredith's workout, it's important to understand what arm fat is and why it matters. According to WebMD, "Arm fat is extra skin and fat located under your arms." While some arm fat is normal and healthy, excessive amounts can be more than just a cosmetic issue. WebMD explains, "While having some subcutaneous fat is good for your health, having too much can cause health issues, including an increased risk for certain cancers, fatty liver disease, gallbladder disease, and more."

The Root Causes of Arm Fat

Close-up Of A Woman Holding Arm With Excess Fat On Grey BackgroundShutterstock

Arm fat doesn't appear out of nowhere. WebMD states, "Extra skin and fat in the arms can be caused by obesity, significant weight loss, or genetics. Individuals born female are at a greater risk of carrying excess weight in their arms." Understanding these factors can help you approach arm fat reduction more effectively.

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Say Goodbye to Bat Wings

"I have an awesome bat wing workout, so you're not going to be waving those wings any longer," Meredith enthusiastically begins her post. This workout is specifically designed to target those troublesome areas and help you achieve the toned arms you've always wanted.

Monkey Pumps: Your Secret Weapon Against Flabby Arms

Young woman pinching arm fat flabby skinShutterstock

Meredith kicks off the workout with her favorite exercise: monkey pumps. "It's just as it sounds," she explains. "Grab it and pull it down." To perform this move:

  1. Align your elbows with your shoulders and wrists
  2. Open up and close your arms
  3. Keep your elbows above your chin to target your triceps and chest

Meredith emphasizes the importance of proper form: "You want to think about keeping that elbow above the chin line because that's really going to push a lot on your triceps and your chest."

Arm Circles: Small Movements, Big Results

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Next up are small arm circles. "Really think about tennis ball size here," Meredith instructs. Perform these circles in both forward and backward directions. This simple movement targets multiple muscle groups in your arms and shoulders, helping to tone and define your upper body.

Lateral Raises: Engage Your Whole Body

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Lateral raises are more than just arm exercises. Meredith explains, "You actually have to do something with your body, meaning you're here, you're lifting and you're really pulling your legs in together at the same time as squeezing your core and your rhomboids and your lats." This full-body engagement maximizes the effectiveness of the exercise, helping you burn more calories and build more muscle.

RELATED: Tone Sagging Arms in 2 Weeks With These 5 Exercises

Scissors: Cross-Training for Your Arms

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The final exercise in Meredith's routine is scissors. "We go from here, we're here, right? And then we're here and then here," she demonstrates. "So now we're crisscrossing our arms." This movement targets both your biceps and triceps, providing a comprehensive arm workout in one simple exercise.

Fine-Tuning Your Technique

Meredith offers additional advice to maximize your results: "If you want to get a little bit more of your bicep, come across with it here and then go inside. You can have almost overlapping bicep curls. You do more tricep by putting your hands flexed and then going faster, pulling your chest back, shoulders up."

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Putting It All Together

Meredith combines these exercises into a quick, high-intensity routine:

  1. 30 seconds of monkey pumps
  2. 30 seconds of arm circles (15 seconds forward, 15 seconds backward)
  3. 30 seconds of lateral raises
  4. 30 seconds of scissors

"Those are our exercises. We're going to be doing all types of exercise. Make sure your triceps, your biceps, and your back, stay lean. So we avoid the bat wings," Meredith explains.

The Importance of a Holistic Approach

While Meredith's workout is effective, it's important to remember that spot reduction isn't possible. WebMD advises, "Natural treatment options for arm fat include diet and exercise. Since arm fat is often associated with being overweight or losing a significant amount of weight, the first step is changing your eating habits and incorporating more exercise into your days."

The Key to Effective Workouts

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Throughout the workout, Meredith encourages movement: "When you think about this, you can walk around because you shouldn't be in a static place anyway. Life should not be static for you. Working out should not be static for you."

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Push Through for Results

Meredith doesn't sugarcoat the challenge: "If your arms are not feeling like 1 million pounds, then you're not doing this right." She encourages you to push through the discomfort, reminding you that "it's going to burn, and it's okay."

The Foundation of Effective Exercise

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Throughout the routine, Meredith emphasizes proper form: "Chest up, shoulders back, meet in the middle, come out and reach." She also reminds you to "Face those hands to you. Come out and reach."

Don't Forget This Crucial Element

Meredith consistently reminds you to breathe throughout the workout. "Breathe in. Breathe and pull," she encourages, highlighting the importance of proper breathing techniques during exercise.

The Path to Success

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Meredith concludes with an inspiring message: "Do this consistently and you will see that fat go away!" She adds, "It doesn't have to be hard, it doesn't have to be long. It doesn't have to be scary, but it can be a lot of fun and you can do it in less time you thought possible."

However, it's important to set realistic expectations. As WebMD notes, "You shouldn't expect to see results right away. In fact, losing stubborn fat can take months of continuous effort. Your progress will depend on you. If you're already at a healthy weight, it may take only a few weeks to notice results. However, those at a higher weight may not see results for a while."

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

You Can Do It

While Meredith's workout is an excellent starting point, remember that a holistic approach is key. WebMD suggests, "For the best results, it's important to combine a decent sleep schedule with a well-balanced diet and a vigorous exercise routine." By combining Meredith's targeted arm exercises with overall healthy lifestyle habits, you'll be on your way to toned, sculpted arms in no time. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

She Lost 55 Lbs on Ozempic with These 10 Tips

Karli Sine
I Lost 55 Pounds in 5 Months by Fixing These Ozempic Mistakes
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Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Has your weight loss progress paused while on Ozempic? There are things you can do to jumpstart it again. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some secret tricks to getting back on weight loss track. “Stuck in a GLP-1 plateau? 10 tips for you to get out of it,” she writes.

Track Your Meals

The first thing you should start doing is tracking your meals. “Reassess portion sizes and calorie intake. Small adjustments can kickstart progress. Sugar WILL stall you,” she writes.

Increase Water Intake

Ensure you are drinking enough water; if not, adjust accordingly. “Aim for at least 64 oz daily. Hydration is key for weight loss and overall health. Cellular hydration keeps your GLP-1 working! Dehydrated cells will not perform their functions properly!” she writes.

Switch Injection Sites

The next thing you can do is switch injection sites. “Rotating between the abdomen, thigh, or arm can improve absorption and effectiveness, even side effects!” she says.

Incorporate Walking

Are you incorporating walking into your routine? “A light walk after dinner can boost metabolism and digestion. Bonus: this can help constipation also!” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Focus on Protein & Fiber

In terms of diet, amp up your protein and fiber intake. “High-protein and high-fiber meals keep you full and fuel fat loss,” she writes.

Prioritize Sleep

Make sure you are getting enough rest. “Get 7–9 hours of quality sleep to help your body recover and keep your metabolism on track,” she says.

Adjust Meal Timing

Try adjusting meal timing. “Try intermittent fasting or spacing out smaller meals to optimize hunger and energy levels,” she writes.

Reduce Stress

Reduce the stress in your life. “Chronic stress can hinder weight loss. Practice deep breathing, yoga, or meditation to keep cortisol in check,” she says.

Start Strength Training

Start strength training if you aren’t already lifting weights. “Building muscle increases your metabolism, helping you burn calories even when resting! This needs to be a non-negotiable, or you will lose more muscle than needed,” she says.

Dose Up

Finally, dose up. “Talk to your provider about increasing your GLP-1 dose if you’ve hit a stall—If you’re not dosing up every 4-6 weeks, this could be a big factor of stalling,” she suggests. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 20 Lbs by Making These Simple Shifts

Christine Stines christinestines
Coach Reveals Exact Plan to Drop 25 Pounds by Spring Break
Copyright christinestines/Instagram
Leah Groth
By Leah GrothMar 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight without starving yourself or obsessing over calories? Christine Stines helps people “break free from the diet cycle, tackle stubborn pounds, & finally see the results you've been craving - without the burnout or overwhelm,” according to her Instagram bio. In a new post, she reveals simple ways she dropped weight. “From 150 to 130 pounds, these are the weird, simple shifts that helped me lose 20 pounds without starving or tracking every bite of food,” she writes.

These Shifts Helped Her Drop 3 Pant Sizes

“If you’ve been feeling overwhelmed or frustrated in your weight loss journey, I get it. This is your love note to remind you- It’s pretty common. There’s an overwhelming amount of information out there that it can be hard to know what to focus on. Let me share some simple shifts that helped me lose 20 pounds and 3 pant sizes—without starving or tracking every bite of food,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

I Ate More

The first thing she did was eat more. “I stopped eating as little as possible and focused on what I ate instead. Turns out, eating the right foods made all the difference for fat burn,” she writes.

I Added More Fiber and Protein to My First Meal

She also increased her protein and fiber intake and “boosted” her first meal. “30g of protein + 7-8g of fiber. This combo helped with satiety, hormone balance, muscle preservation, and metabolism,” she says.

She Got Sunshine in the Morning

She also “got morning sunshine,” she writes. “It’s not just for vitamin D! ☀️ Morning sun helps regulate hormones and sets your circadian rhythm to support metabolism and better sleep,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Walked After Meals

She also started getting her steps in. “Walked after meals,” is another habit she mentions. “Even a quick 2-minute walk can lower blood sugar and improve fat loss,” she says.

She Prioritized Sleep

She also prioritized sleep. “I used to stay up till midnight working—until I learned that bad sleep can make you insulin resistant. Now, sleep is non-negotiable,” she writes.

She Started Taking Supplements

She added two “key” supplements. “These helped me stabilize blood sugar, reduce cravings, and burn fat for fuel—game changers!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

8 Tips to Blast Belly Fat!

Ashley DiGiacomo Schwartz the busy mom method
Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothMar 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to blast belly fat once and for all – in your 40s? According to one expert, you can eliminate your midsection once you understand a few things. Ashley DiGiacomo Schwartz (@the.busy.mom.method)is a fitness and nutrition influencer and Fitness & Nutrition Body Recomposition Coach-BA/IMBA, who transformed her body during perimenopause, finally figuring out how to get rid of her midsection. “Belly fat is one of the hardest areas to lose as a woman (it’s biological and hormones partly) — so if you’re struggling, you’re not alone! Here’s what you really need to know,” she writes.

You Can’t Spot Reduce Fat

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First, you can’t spot-reduce fat. “No amount of crunches or BS belly shocker gadgets will get you a flat stomach. You need to lower overall body fat to reveal your abs. (And yes, everyone has abs, they’re just hiding under fat!)” she said.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Abs Are Made in the Kitchen

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Next, abs are made in the kitchen. “Your nutrition is the #1 factor in whether you’ll get a flat stomach. Prioritize protein so the muscle you’re building in the gym can boost your metabolism and help you lose fat,” she says.

Stress Leads to Belly Fat

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“Stress creates belly fat,” is the next truth you need to understand. “High cortisol = more belly fat. Work on stress management,” she says. Things you can do to de-sress include daily affirmations, prayer, wind down at night, and managing what you can.

Don’t Skip Breakfast

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Next, “stop skipping breakfast,” she says. “Cortisol is highest in the morning. If you skip breakfast or work out on an empty stomach, you’re spiking cortisol even higher, which can make fat loss harder. Skip the fasting—it’s not necessary.”

Create a Slight Calorie Deficit

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She also recommends creating a slight calorie deficit, “no more than 300 calories,” she writes. “The goal isn’t the lowest calories possible, it’s the highest calories you can eat while still losing fat — that’s how you make progress sustainable.”

Eat Balanced Meals

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Make sure you are eating balanced meals. This includes prioritizing protein, not fearing healthy fats—“hormonal health depends on them!” she writes—and eating “fiber-rich foods to manage hunger and build metabolism.”

Lift Heavy Weights

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You also need to be lifting heavy weights. “A structured lifting program helps you build muscle — and that muscle boosts your metabolism to burn off more fat (including belly fat). Stop with the 5-8 lbs you need to lift heavier,” she says.

Don’t Overdo Cardio

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“Don’t overdo cardio” is the final thing you should know. “Cardio is great for your heart ❤️ but too much can spike cortisol and backfire. Focus on daily walks (7-10k steps) to burn extra calories without added stress,” she writes.

Be Consistent

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Her final note? “Stay consistent and be patient. Fat loss — especially belly fat — takes time. Stick with it and the results will come,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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