Bat wings.
Bingo arms.
Flying Squirrel arms.
I've even heard them the term "dinner lady arms" and "mooney arms", whatever that means. No matter what you call them, don't let the fear of flabby arms keep you from the silhouette you desire.
As a bride you have the right to bare arms!
Specifically, the upper arm is usually the area in question. While it's not possible to spot reduce, meaning diet and exercise are a MUST to remove (aka metabolize) excess body fat, you CAN spot tone and make the muscles in the area more firm. This "firming" is due to additional muscle tissue, which in turn also gives your metabolism an added boost in calorie burn.
NOW FOR A LITTLE 'NATOMY.
On the far left of the picture the posterior, or rear view, of the arm is shown, highlighting the triceps muscle. Since the back of the arm is most often the source of concern for brides-to-be, it's the area you'll want to give special attention.
On the right, the deltoid caps off the shoulder, while the biceps brachii muscle, aka the arm muscle many bodybuilder-types like to show off, is shown on the upper arm. Speaking of bodybuilders, don't think you'll look like a bodybuilder just because you start lifting weights. Most women don't have the amount of natural testosterone necessary to build giant Conan, the Barbarian-type guns. Anyway, the brachialis, another upper arm muscle, is just underneath the biceps brachii.
DO THIS.
Fortunately, arm muscles are small, as compared to the muscles in the legs and back for instance, so they can firm up in no time at all.
Add these exercises to your workout program. Be sure to read ALL of directions and cues before attempting:
◣ Sit on a stable chair or a stable bench with your hands placed shoulder about width apart beside you.
◣ Slide your tush to the front of the bench with your legs hip width apart and bent at the knee. Your feet should be placed right underneath your knees for support.
◣ Keep your arms straightened with a slight bend at the elbows so that they don't lock. Be sure to keep your chest lifted and your shoulders down away from your ears! No shrugging or you'll risk looking like a line backer with overdeveloped neck/shoulder muscles.
◣ Next lower yourself down by slowly bending your elbows until your arms are as close to a 90 degree angle as you have strength to perform while keeping the shoulders down. Keep your back close to the bench.
◣ After you reach the bottom of the dip, press up slowly with your hands, again, keeping the shoulders down from your ears. Use your triceps!
◣ Note: avoid this exercise if you have neck or shoulder pain
Need more challenge: Move your feet further out from your body (straighten) as you become stronger.
Brachialis (Biceps) Curls
◣ Sit or stand with your feet hip width apart.
◣Pick up a suitable sized dumbbell in each hand and slowly lower your arms down to your sides with your thumbs facing forward. Be sure to sit tall with your shoulders down away from your ears and your abdominal muscles slightly contracted.
◣As you exhale, raise the dumbbells up towards your shoulders, ensuring that your upper arm remains glued to your sides. At the "top" of the movement rotate your wrist in towards your body so that your pinky finger is in towards your body. ◣Keep your body as still as possible without letting it swing back and forth for extra leverage.
About the exercise: As mentioned in the beginning, the brachialis muscle is underneath your biceps brachii muscle and it runs from the humerus to the ulna. Rotating your forearm develops the upper arm more fully and helps to give it a rounder, fuller look. More bang for your buck, in other words!
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