If you were to ask most individuals which areas of their body tend to store stubborn fat, their arms would likely make the list. Specifically, that excess flabby skin that hangs off the back of the triceps when you raise your arms—often humorously referred to as "turkey wings" (especially during the holiday season). So, what's the most effective way to trim those wings? We've compiled the top daily strength workout, designed to help you reduce turkey wing fat.
When attempting to shed arm fat, many people might focus extensively on triceps exercises, hoping it will specifically burn fat in that area. However, fat loss doesn't operate in a targeted manner like that. The undeniable truth is that you cannot spot-reduce fat in specific areas; it must be burned from your entire body. That's why achieving excellent results involves engaging in exercises that target multiple muscle groups simultaneously, allowing you to maximize calorie burn per repetition. This approach also underscores why smaller triceps exercises may not yield significant results.
To optimize your results, it's essential to maintain a consistent workout routine, not just two or three times a week. By doing so, you'll continuously burn calories and provide ongoing challenges to your body. To assist you in this effort, we'll share a straightforward daily workout that can help sculpt those turkey wings, leaving you with a lean and toned appearance.
However, it's crucial to exercise with moderation in mind. Overexerting yourself with this workout can hinder your ability to perform it daily. Instead, select a weight that presents a reasonable challenge without causing discomfort during the movements. Additionally, perform these exercises with a calm and relaxed approach to prevent mental fatigue.
1) Reverse Lunges w/ Step
Begin by positioning yourself on a short step or box, measuring around four to six inches in height. Take a substantial step backward toward the ground, ensuring that your knees form two 90-degree angles at the lowest point. Then, utilize your forward leg to pull yourself back up onto the step. If you want to increase the challenge, incorporate dumbbells into the exercise. Aim to complete four to five sets, with each set consisting of five repetitions per leg.
2) Chin-ups
Hold onto a pull-up bar with your palms directed towards you and initiate the movement by contracting your shoulder blades together. Pull yourself upwards, leading with your chest. Aim to perform four to five sets, with each set comprising five repetitions.
If you find chin-ups challenging, consider using the lat pulldown machine as an alternative. Sit at the lat pulldown machine, grip the handle with your palms facing outward and about shoulder-width apart. Maintain an upright torso, squeeze your shoulder blades together, and pull the bar towards your collarbone while keeping your chest elevated during the movement.
1) TRX Pushups
Stand with your back to the anchor point while holding TRX handles in each hand. Assume a pushup position with your hands positioned approximately shoulder-width apart. Maintain a flat lower back and ensure your hips don't droop. Gradually lower your body, keeping your elbows near your sides during the descent. Aim to complete three to four sets, with each set consisting of six repetitions.
2) TRX Inverted Rows
Start by grasping the TRX straps from below with your feet positioned closer to the anchor point. Focus on squeezing your shoulder blades together as you pull your body upward, maintaining a straight and plank-like position. Aim to perform three to four sets, with each set including six repetitions.