How to Get Rid of Batwings After 40: 2 Exercises

Nikkiey: You've probably tried every arm workout on YouTube, but nothing seems to work. That stubborn underarm flab is still there no matter how hard you've tried. And this is the point where most women start to believe it's impossible to get rid of. But I've helped thousands of women over 40 tighten and tone their arms, and here's what I can tell you with confidence: you don't need more workouts. You just need the right two. So stick with me as I walk through this video, show you both exercises step by step, explain exactly how they work after 40, and show you the fastest way to finally get rid of those stubborn batwings.

Now, the reason your arms aren't changing no matter what you've tried is because the way your body works is completely different today. Before, you could skip a few workouts, eat a little cleaner for a week, and have slim arms without thinking twice. But today, it feels like you're stuck with a body you don't recognize, and no matter what you do, nothing seems to work.

That's because after 40, we lose muscle faster than we did in our 20s and our 30s. Our skin elasticity changes, meaning the less muscle you have underneath, the more everything sags. And here's the part nobody tells you: fat actually redistributes as we age, and a lot of it settles in the back of our arm. So if you're doing high-rep, low-weight arm workouts, you're not building the muscle needed to actually change the shape of your arms. You're just going through the motions.

The real solution is to focus on building muscle in three key areas: the triceps, which is the back of your arm, where the batwings live; the shoulders, which frame the arm and improve how everything looks; and the upper back, which affects your posture and how your arms hang. When you build muscle in these areas with the right exercises and the right form, your arm literally changes shape from the inside out.

So let me show you exactly how to do this, starting with exercise number one, which is the most important one. The first exercise is non-negotiable. If you do nothing else, do this one. I say that because it targets the exact muscle responsible for that batwing appearance, which is the triceps. Most arm exercises women do, like bicep curls, don't even touch the triceps. And even when you do triceps work, most people rush through it or use bad form, which means zero tension on the muscle, and zero tension means zero change.

So here's exactly how to do it properly, so next time you're in the gym you can add these into your routine and start building the triceps from day one. Number one, choose a triceps-focused movement that feels best on your joints: a triceps dip, an overhead triceps extension, or a triceps kickback. Number two, use a weight that's challenging but allows you to control the movement slowly. Number three, go slow on the way down. This is called the eccentric phase, and that's where the growth happens. Number four, squeeze at the bottom and press back up with control. Number five, do not swing, do not rush. And number six, feel the back of your arm working the entire time.

Now let's move into exercise number two, which is just as important, but for a completely different reason. When it comes to shrinking the look of batwings, targeting your shoulders is key. Building the shoulder muscle not only improves your posture, but also creates more visible balance. For example, a stronger, more defined shoulder makes the underarm area appear tighter and leaner.

And your arm doesn't exist in isolation. It's connected to your shoulder and upper back, so it can't move the way it should if they aren't moving the way they should. If your shoulders are rounded forward and your posture is off, your arms will naturally hang in a way that makes them look softer or heavier. Even if your triceps are strong, your posture can still make your arms look worse. Training your shoulders correctly helps fix this and sets the foundation for more toned arms. But don't rush into the wrong movements.

Number one, choose a pressing or pulling movement that targets your shoulders and upper back, like a shoulder press, a lateral raise, or a row. Number two, keep the movement slow and controlled. Number three, focus on squeezing your shoulder blades together at the top of the movement. Number four, this builds the muscles that pull your shoulders back and properly frame your arms. Number five, over time, you'll notice your arms looking better and improving.

On top of making your arms more defined, when you strengthen your shoulders and upper back, you also protect your joints, which means less pain, fewer injuries, and workouts that you can actually stick with long term.

Now, here's the thing. These two exercises work, but they're just part of the equation, because not everybody responds the same way after 40. Some women need to focus more on building muscle, others need to adjust how they're eating, and some are unknowingly doing workouts that are actually working against them. So if you want to know exactly what your body needs, not a generic plan, not a one-size-fits-all approach, I built a quick quiz that tells you in less than two minutes. It'll show you whether you need more strength work, more food, or a completely different plan altogether. So make sure to click the link in the description to take the quiz and get your personalized next step.

To wrap up this video, I'm going to show you exactly how to apply these two exercises so you can start seeing results right away. But before we get into that, I want to quickly address some of the most common myths that are holding most women back.

Myth number one: I just need to tone. Toning comes from building muscle, not endless reps of the same movement. What you're actually trying to do when applying these exercises is build muscle and reduce body fat. That's how you start to get that toned look.

Myth number two: I don't want bulky arms. The truth is, you won't get bulky. It would take a lot for you to get to that point, because women don't have the same testosterone levels to accidentally build huge muscles. What you will get is firm and defined arms.

Myth number three: I need to do arms every day. This is false. Muscles grow when they recover, not when you're working them. Working your arms one to two times a week with real intensity is more effective than doing light arm work every single day.

Myth number four: I'm too old to start. This one frustrates me the most, because you can build muscle at any age. Studies prove it, and I've consistently seen it over the years with my clients. The only thing that stops you is believing it's too late.

So let's get into actually working these into your schedule, because I know it can feel overwhelming when you're trying to change your body. But here's what I want you to remember. Number one, you don't need to work out every day. Two to three times a week is enough. Number two, you don't need heavy weights to start. Light is fine as long as you're progressing over time. Number three, you don't need a complicated plan. You need consistency with the right moves. Simple, done consistently, beats complicated every single time. And just these two exercises, done with intention and control, will change your arms in no time.

So now you know the only two exercises you need to fix your batwings after 40. You know why your arms haven't been changing, and you know exactly what to do about it. But remember, knowing isn't the same as doing. So make sure to also take the quiz in the description to figure out your specific next step. And if you want to go deeper and get a full plan for your body, your goals, and your life after 40, that's what the quiz will help you unlock.

It's already guided women like Tina, who figured out how to fuel her body properly and went from 175 pounds to around 140 pounds while gaining strength, mobility and confidence again. Or Robin, who went through surgical menopause and was finally able to lean out, reduce her menopause belly, and get her energy and mental clarity back by applying the right workouts for her body. Make sure to check out that link below in the description and take two minutes to help you stop guessing.

See you in the next video.