As the holiday season approaches, many of us start to think about the upcoming delicious feasts and jolly gatherings. However, it’s also the time of year when we want to look our absolute best in party dresses and stylishly festive attire. “Turkey wing” fat, also known as underarm fat or “bat wings,” can be a common trouble area for many of my clients. However, with these 10 effective exercises to melt turkey wing arm fat in your arsenal, you can say goodbye to underarm fat and hello to toned, sculpted arms just in time for the holiday season.

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Consistency and dedication to your fitness routine will be key to achieving your desired results. Pair these exercises with a well-balanced diet, and you’ll be well on your way to feeling confident and fabulous during your holiday celebrations. So, let’s get to work and embrace the holidays with arms that are ready to shine! It’s time to explore the 10 best exercises to melt turkey wing arm fat.

Tricep Dips

tricep dips illustration
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Tricep dips are a fantastic exercise for toning and sculpting the underarm area. You can perform this exercise using a sturdy bench or chair.

  1. Sit on the edge of the bench or chair with your palms resting on the edge.
  2. Slide your hips off the edge while keeping your legs bent at a 90-degree angle.
  3. Lower your body by bending your elbows until they form a 90-degree angle.
  4. Push your body back up using your triceps.
  5. Complete 3 sets of 15 reps.

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Pushups

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Pushups are a classic exercise that effectively targets your triceps and chest, helping to reduce underarm fat.

  1. Start in a plank position with your hands placed slightly wider than shoulder-width apart.
  2. Lower your body by bending your elbows and keeping your back straight.
  3. Push your body back up, extending your arms completely.
  4. Complete 3 sets of 15 reps.

Arm Circles

illustration of arm circles
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Arm circles are a simple yet effective exercise to tone and strengthen your arm muscles.

  1. Stand with your feet shoulder-width apart.
  2. Extend your arms straight out to the sides.
  3. Start making small, controlled circles with your arms in a forward motion.
  4. After 30 seconds, switch to making circles in a backward motion.
  5. Complete 3 sets of 30 seconds.

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Tricep Kickbacks

woman bent over Triceps Kickbacks
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Tricep kickbacks isolate the triceps, helping to firm and shape the arms.

  1. Hold a dumbbell in each hand.
  2. Bend your knees slightly, hinge at the hips, and lean forward.
  3. Keep your upper arms close to your body, and extend your forearms behind you.
  4. Squeeze your triceps at the top of the movement, then return to the starting position.
  5. Complete 3 sets of 15 reps.

Bicep Curls

illustration, concept of standing bicep curls with dumbbells to tone your arms in 30 days
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While primarily targeting the biceps, bicep curls also engage the triceps and help reduce underarm fat.

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Keep your back straight and your arms fully extended.
  3. Bend your elbows, curling the weights toward your shoulders.
  4. Lower the weights back down, extending your arms completely.
  5. Complete 3 sets of 15 reps.

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Plank Taps

plank shoulder taps
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Plank taps work on the entire arm and shoulder area, providing a comprehensive workout.

  1. Start in a forearm plank position.
  2. Tap your left hand to your right shoulder, then return it to the floor.
  3. Tap your right hand to your left shoulder, and return it to the floor.
  4. Continue alternating sides.
  5. Complete three sets of 15 reps on each side.

Tricep Pushdowns

tricep cable pushdown
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Tricep pushdowns, often performed at the gym using a cable machine, are an effective exercise for targeting the triceps.

  1. Attach a straight or rope attachment to a cable machine.
  2. Stand facing the machine, holding the attachment with both hands.
  3. Keep your upper arms close to your body, and push the attachment down until your arms are fully extended.
  4. Slowly return to the starting position.
  5. Complete 3 sets of 15 reps.

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Diamond Pushups

woman doing diamond pushups
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Diamond pushups are a variation of traditional pushups that intensify the focus on the triceps.

  1. Start in a pushup position, but place your hands together under your chest, forming a diamond shape with your thumbs and index fingers.
  2. Lower your body, keeping your elbows close to your sides.
  3. Push your body back up to the starting position.
  4. Complete three sets of 15 reps.

Arm Pulses

dumbbell front raise
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Arm pulses are an excellent way to build endurance and burn fat in the underarm area. You can perform this exercise with or without dumbbells, sitting or standing.

  1. Stand with your feet hip-width apart, arms in front of you.
  2. Lift both arms, extending them forward at shoulder height.
  3. Make small, quick pulses upward with your arms, keeping them straight.
  4. Continue for a set amount of time, then take a short break before repeating.
  5. Complete 3 sets of 15 reps.

Lateral Raises

lateral raise illustration
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Lateral raises target the deltoids, helping to sculpt your shoulder area and reduce underarm fat.

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Keep your arms straight and your palms facing your thighs.
  3. Lift your arms out to the sides until they reach shoulder height.
  4. Lower your arms back down to your sides.
  5. Complete 3 sets of 15 reps.

Frequently Asked Questions (FAQs)

What causes turkey wing arm fat?

Turkey wing arm fat, also known as bat wings or bingo wings, is often caused by aging, genetics, lack of exercise, and poor diet. As we age, our skin loses elasticity, and the muscles in our arms can weaken if not properly exercised. Weight gain and hormonal changes can also contribute to the accumulation of fat in the upper arms.

How can I get rid of turkey wing arm fat?

To get rid of turkey wing arm fat, a combination of targeted exercises, cardiovascular workouts, and a healthy diet is often recommended. Focus on exercises that target the triceps, biceps, and shoulders to tone and strengthen the arms. Cardio exercises help burn overall body fat, including in the arms. Eating a balanced diet that is rich in lean proteins, fruits, vegetables, and whole grains can also aid in reducing arm fat.

What are the best exercises for reducing turkey wing arm fat?

1. Tricep Dips

Tricep dips are a great exercise for toning the back of the arms. Use a chair or bench to support your weight as you dip down and push back up.

2. Tricep Extensions

Tricep extensions can be done with dumbbells or a resistance band. Extend your arms overhead to work the triceps effectively.

3. Push-Ups

Push-ups engage the chest, shoulders, and triceps. Modify the intensity by doing them on your knees or against a wall if needed.

4. Bicep Curls

Bicep curls using dumbbells are a classic arm exercise that targets the front of the arms.

5. Shoulder Press

Shoulder presses work the deltoid muscles and can help tone the shoulders and arms.

6. Arm Circles

Arm circles are a simple yet effective exercise for warming up the shoulders and working the arm muscles.

7. Tricep Kickbacks

Tricep kickbacks with dumbbells target the triceps and help define the back of the arms.

8. Plank Shoulder Taps

Plank shoulder taps engage the core and arms, helping to stabilize the body while toning the arms.

9. Tricep Pulldowns

Tricep pulldowns using a cable machine or resistance band are effective for isolating and strengthening the triceps.

10. Supermans

Supermans are a full-body exercise that engages the arms, back, and core, promoting overall strength and toning.

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