Many of my clients have set their sights on eliminating the unwelcome “turkey wing” arms. While hitting the gym is a valid approach, working out from home can offer results that are just as remarkable without stepping foot outside. I’ve handpicked a selection of at-home workouts designed to target and reduce the fat in the turkey wing arm area, helping you to both tighten and tone. These workouts are not only effective but also flexible, allowing them to seamlessly fit into your daily schedule without the necessity for costly gym memberships or equipment.
By sticking to these at-home workouts with consistency, you’ll move closer to acquiring firm, turkey-wing-less arms. It’s important to note that these exercises should be paired with a well-balanced diet to maximize outcomes. Prepare yourself to embrace stronger, more defined arms with newfound confidence. Continue reading to discover the top at-home exercises for shedding fat in the turkey wing arm area. And after you’re through, don’t forget to look into these 12 Essential Rules To Get Back Into Shape After a Long Break.
Workout #1: Pushup Variations
Pushups stand out as a timeless and remarkably efficient method for both toning and strengthening the upper body, arms included. By adjusting hand positions, you can focus on various muscle groups, making it a superior exercise for focusing on turkey wing fat.
1. Standard Pushups
Lower your body by bending the elbows until your chest nearly touches the floor. Push back up to the starting position. Aim for three sets of 12 to 15 repetitions.
2. Triceps Pushups
Place your hands close together directly under your chest. Lower your body, keeping your elbows close to your sides. Push back up to the starting position. Perform three sets of 10 to 12 repetitions.
3. Wide Grip Pushups
Position your hands wider than shoulder-width apart. Lower your body, emphasizing the chest and outer arms. Push back up to the starting position. Complete three sets of 12 to 15 repetitions.
Workout #2: Arm Circles
Arm circles are a deceptively simple yet highly effective exercise for toning the shoulders, biceps, and triceps. This workout engages the arm muscles throughout the entire range of motion, helping to reduce fat and build strength.
1. Forward Arm Circles
Stand with your feet shoulder-width apart. Extend your arms straight out to the sides. Make small, controlled circles in a clockwise direction for 30 seconds. Repeat for three sets.
2. Reverse Arm Circles
Stand with your feet shoulder-width apart. Extend your arms straight out to the sides. Make small, controlled circles in a counterclockwise direction for 30 seconds. Repeat for three sets.
3. Alternating Arm Circles
Stand with your feet shoulder-width apart. Extend your arms straight out to the sides. Make alternating circles with each arm for 30 seconds. Repeat for three sets.
Workout #3: Dumbbell Bicep Curls
Dumbbell bicep curls are a staple in arm workouts, focusing on sculpting the biceps and reducing excess fat. This exercise requires minimal equipment, making it perfect for at-home workouts.
1. Standing Dumbbell Bicep Curls
Hold a dumbbell in each hand, arms fully extended by your sides. Curl the weights toward your shoulders, keeping your elbows close to your body. Lower the weights back down to the starting position. Perform three sets of 12 to 15 repetitions.
2. Seated Dumbbell Bicep Curls
Sit on a chair with a dumbbell in each hand, arms fully extended. Curl the weights toward your shoulders, maintaining proper form. Lower the weights back down to the starting position. Aim for three sets of 12 to 15 repetitions.
3. Hammer Curls
Hold a dumbbell in each hand with your palms facing your body. Curl the weights toward your shoulders, keeping your palms facing in. Lower the weights back down to the starting position. Perform three sets of 12 to 15 repetitions.
Workout #4: Tricep Dips
Tricep dips are an excellent exercise for targeting the back of the arms, specifically the triceps. This bodyweight exercise can be done using a sturdy chair or bench.
1. Bench Tricep Dips
Sit on the edge of a chair or bench with your hands gripping the front edge. Slide your bottom off the surface, keeping your feet flat on the floor. Lower your body by bending your elbows to a 90-degree angle. Push back up to the starting position. Aim for three sets of 10 to 12 repetitions.
2. Floor Tricep Dips
Sit on the floor with your knees bent and your feet flat. Place your hands behind you, fingers facing forward. Lift your hips off the floor, bending your elbows to lower your body. Push back up to the starting position. Perform three sets of 10 to 12 repetitions.
3. Single-Leg Tricep Dips
Perform a bench tricep dip with one leg lifted off the ground. Switch legs after each set to balance the workout. Complete three sets of 10 to 12 repetitions per leg.
Workout #5: Plank Shoulder Taps
The last of these at-home workouts to melt turkey wing fat revolves around the plank shoulder tap. Plank shoulder taps not only strengthen your core but also engage the arms, particularly the shoulders and triceps. This dynamic exercise adds an element of instability, challenging your muscles and promoting fat loss.
1. Standard Plank Shoulder Taps
Begin in a plank position with your wrists directly under your shoulders. Lift one hand off the floor, and tap the opposite shoulder. Return to the plank position, and repeat on the other side. Continue alternating for three sets of 20 taps (10 per side).
2. Slow-Motion Plank Shoulder Taps
Perform standard plank shoulder taps at a slower, controlled pace. Focus on stability and muscle engagement during each tap. Complete three sets of 15 taps (alternating sides).
3. High Plank Shoulder Taps
Perform plank shoulder taps in a high plank position (arms fully extended). Engage your core, and maintain a straight line from your head to your heels. Aim for three sets of 20 taps (10 per side).
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Frequently Asked Questions (FAQs)
What Are ‘Turkey Wings’ in Terms of Body Fat?
‘Turkey wings’ refer to the loose or saggy skin along with fat that accumulates between the underarm and the chest. This area can often resemble the look of a turkey’s wing, hence the nickname. It’s a common concern for many people looking to tone and shape their arms.
Do At-Home Workouts Really Help Reduce ‘Turkey Wing’ Fat?
Yes, at-home workouts can be quite effective in toning the muscles around the arms and chest, thereby reducing the appearance of ‘turkey wings’. These workouts often include strength training and cardio exercises that target the upper body, enhancing muscle tone and aiding in fat loss.
What Types of Exercises Are Included in the 5 Best At-Home Workouts?
- Push-Ups: To strengthen and tone the chest, shoulders, and triceps.
- Tricep Dips: Targeting the triceps to help tone and shape the arms.
- Arm Circles: These help in toning the shoulders and upper arms with minimal equipment.
- Plank: A full-body workout that also emphasizes the upper body, enhancing overall stability and strength.
- Burpees: A high-intensity workout that combines cardio with muscle endurance training, benefiting the entire body.
How Often Should I Perform These At-Home Workouts for Best Results?
For optimal results, aim to perform these workouts 3-4 times a week. Consistency is key, and combining these exercises with a balanced diet and sufficient hydration will help in effectively reducing ‘turkey wing’ fat over time.
Do I Need Any Special Equipment for These Workouts?
Most of these exercises can be done with no equipment or with items commonly found at home. For increased resistance, you might consider using light dumbbells or resistance bands for certain exercises, but they are not strictly necessary. Focus on form and consistency over equipment.
Can Diet Influence the Reduction of ‘Turkey Wing’ Fat?
Absolutely. While exercise is crucial for toning and strength, combining your workout routine with a healthy diet can significantly impact your overall fat loss, including in the underarm area. Prioritize lean proteins, vegetables, fruits, and whole grains while staying hydrated and limiting processed foods and sugars.
Is It Possible to See Results in a Week?
While a week might be too short to see significant changes in body composition, starting a consistent workout regimen combined with a healthy diet can lead to noticeable improvements in muscle tone and energy levels. It’s important to set realistic goals and remember that reducing body fat is a gradual process.
