Banish your Bat Wings, Blast your Belly, Build your Booty – At-Home Workout

best exercises to get rid of batwings

The most common complaints women have about their body relate to their “bat wings” (ie the flabby part under the arm), their belly and their butt.

This is an at-home circuit workout designed to specifically target each of these areas. All you need is a bench or chair and a resistance band or dumbbell (or even soup cans).

Watch the video for a demonstration and more details.

Bat Wings, Belly & Butt: 3B Workout

Perform each exercise for 20 seconds, giving a full effort while maintaining good form. Complete Round 1, then Round 2, then Round 3. Repeat 3-4 times. Take rests only as needed.

Round 1:
Squats – 20s
Triceps Dips – 20s
Plank – 20s

Round 2:
Hip Raise – 20s
Triceps Kickback – 20s (resistance band or dumbbell needed)
Bicycle Crunch – 20s

Round 3:
Forward Stepping Lunges – 20s (alternating sides)
Push up – 20s (do the push ups from your toes using this trick)
Leg lifts – 20s

Have fun!

Lydia Di Francesco, Personal Trainer

ps. Get fit faster and easier… just follow along to me! Get your FREE full-length 15 minute workout here.

Join the FREE 1 Week 15 Minute Exercise Challenge

Side plank

Workout Smarter, Not Longer.

15 minutes is all you need.

  • Full-length workout video send directly to your inbox each day
  • Self-care mini-challenges
  • Daily reminder emails
  • Accountability and Support
Your email is safe with me :) and you can unsubscribe at any time. Powered by ConvertKit

Lydia Di Francesco is the Founder of Fit & Healthy 365 and Creator of the 15 Minute Workout Club, an online workout membership site. As a Certified Personal Trainer, Lydia educates clients and the public that healthy living doesn’t need to be complicated. She promotes simple, fun, exercise, self-care, and creating a healthy mindset with a long-term approach to wellness.

Please note: I reserve the right to delete comments that are offensive or off-topic.