Easy and effective exercises to get rid of bingo wings

It's natural for our bodies to be a little saggy here and there, and our arms are definitely one place where we're less toned than we used to be as we get older, but doing regular exercises for bingo wings can help to transform them. Bingo wings are perfectly normal but, if you're wondering how to get rid of bingo wings, there are lots of things you can do including mobility exercises.

If you've got some bingo wings of your own and you're looking to tone up your upper arms, you've come to the right place. We've put together some simple at-home exercises for bingo wings, plus for the gym, with options with and without weights, to help you tone and tighten those bingo wings for good, just remember to do a warm-up before your start.

How to warm up

Warming up is essential before doing any exercise so that you don't injure yourself. According to Dean, there are some really simple warm up exercises to try.

"A really effective move to use before you start working out is to swing both arms overhead, letting your arms bend at the top – repeating rhythmically. Think of doing a double thumbs up and then your thumbs touch the back of your shoulder. After you finish, include a cool down by pulling your arm straight across your chest with your opposite hand, holding just above the elbow. Hold this position for 30-60 seconds and then repeat on the other side."

Best exercises for bingo wings with weights

Weight training is an effective way to tone up your body. Here are some exercises you can do to target your arms:

1. Overhead tricep extension

As the name of this exercise gives away, these are brilliant for working your triceps and can be done either standing or sitting down. Standing with your feet shoulder-width apart, hold your dumbbell with both hands above your head. Slowly lower your arms behind your head then extend your arms back above your head to starting position. Aim for three sets of 10 to 12 reps.

2. Bent over dumbbell rows

Hold a dumbbell in each hand, with your arms on either side of your body and the palms of your hands facing inwards. Keeping your back straight, bend forwards to face the floor and row the dumbbells to your chest, so your elbows lock to a 90-degree angle. Hold in this position for a second before lowering to your starting position. Aim for 3 sets of 10 to 15 reps.

3. Tricep dumbbell kickbacks

Grab two light to medium weighted dumbbells and stand with your feet shoulder-width apart with a slight bend in your knees. Bend forwards, making sure you keep your back straight and engage your core. Bend your elbows either side of you to 90 degrees. Extend your arms straight behind your body, hold for a second, then return to starting position. Aim for 3 sets of 10 to 15 reps.

4. Bicep curls

This exercise can be performed either by standing or sitting down. Taking a dumbbell in each hand with your arms either side of your body, turn your hands so your palms are facing forwards. Keeping your elbows tucked closed to your body, bend your arms to bring the dumbbells to your chest, then extend them back down to starting position. Aim to do 3 sets of 10 to 15 reps.

Tip: If you don't own a pair of dumbbells use two food tins instead! If the weight feels really light, just do more reps.

Best exercises to get rid of bingo wings without weights

Don't worry if you don't have any weights. You can either use something heavy - like a heavy bottle of water or heavy rucksack, or you can not use any equipment at all and still see results.

1. Close grip pushups

These are exactly the same as normal pushups but with your hands closer together to target your triceps more. Make sure to keep your back as straight as possible and tuck in your behind. You will then need to lower your body down to your elbows and then raise yourself up again slowly. Aim for three sets of 12 to 15 reps. If you struggle to do these on all fours, do it on your knees, you’ll still get an amazing pump.

2. Tricep dips

A brilliant move for targeting your bingo wings which can be done using a chair, sofa or even stairs. Place your arms behind your back and put your hands onto the seat of the chair directly under your shoulders (make sure your hands are facing forwards). Put your legs out in front of you, then squeeze your shoulder blades together, bend your arms and lower your body down until your elbows are bent at 45 degrees then push yourself back up into the starting position. Really think about using the backs of your arms to push yourself up during this exercise and not to use your legs. Aim to do as many reps until failure.

Tip: If this exercise becomes too easy, try placing something heavy on your lap while you do it to give your arms an extra pump.

3. Lay down pushups

Lie on your stomach with your arms and legs out in front of you. Place your hands on either side of your chest, extend your arms and push up into a normal push-up position. Lower yourself slowly back down to the floor. Aim for 3 sets of 12 to 15 reps.

4. Arm circles

If your wrists struggle to support you when it comes to push-ups and dips, you can try arm circles. Simply stand up tall with your feet parallel and begin to do small circles with both your arms stretched out either side of you. They might look simple, but by the end, your arms will feel like they're about to fall off!

Don't forget to stretch! Stretching pre and post workout is vital to help prevent strain on your joints and muscles.

The best gadgets to tone up your arms

Now that you're ready to follow our step-by-step guide, we've pulled together some of the best equipment to help you get the most from doing your exercises for bingo wings. You can expect everything from water bottles to dumbbells to help make sure exercising is as easy as possible.

The best upper arm workouts on YouTube

These upper arm workouts can all be done in 10 minutes or under so can easily fit into your schedule no matter how busy you may be!

FAQs

We caught up with Dean Zweck, Product Development Manager at Total Fitness to find out more about his top tips for getting rid of bingo wings.

Where does the phrase 'bingo wings' come from?

It sounds rather funny, but the name bingo wings actually comes from bingo, and it was used to compare what the bingo players' arms look like when they raise their bingo card up in the air.

What causes bingo wings?

Bingo wings are one of those things that tend to come with age. We all know that as we age, our bodies react differently to exercise, our metabolisms slow down and losing weight through things like portion control becomes harder. After the age of 40, our levels of muscle mass decline and it becomes more difficult for us to build muscle but easier for us to store fat.

According to Dean, there's a scientific reason why bingo wings affect women more than men. "Every individual stores fat (in times of excess calories) differently based on their own hormone profile. People who have higher estrogen and progesterone, compared to testosterone are more likely to store fat in this area. That is why unfortunately, it’s something that affects women more than men."

Arm muscles you need to target

As much as we might like there to be, unfortunately, there are no quick fixes if you're not fond of your bingo wings and more importantly, it's not possible to lose arm fat specifically.

When we refer to ‘bingo wings’ we’re talking about the saggy skin located on the back of the arm, which is where your triceps are, therefore exercises to work this muscle group will help. However, it’s important to work the whole of your upper body, including the Biceps Brachii, Brachialis, Coracobrachialis, Triceps Brachii and Anconeus to create an even sculpted upper body.

"The best strategy for getting rid of ‘bingo wings’ is to combine full body strength training, a little cardio and daily walking alongside a sustainable diet." Says Dean.

"This formula has the best success in creating the calorie deficit needed to burn the fat from your upper arms. Training large muscles like the legs, chest, and back rather than focus on the muscles in your arms may seem counterintuitive but these workouts burn more calories during and after the training – giving better results."

As well as looking fitter, exercise can help us feel younger, as we are moving our bodies more, thus increasing mobility, energy levels and increasing circulation.

How often should you exercise your upper arms?

Twice a week is a good figure to aim for if you want to tone up those bingo wings. You don't want to overload your muscles too much, but you do want to see results.

"If you can incorporate strength training into your fitness routine 2-3 times a week, you should see great results. Combining that with daily walking and 1-2 cardio sessions, you have yourself a winning formula." Says Dean.

To help you lose any excess fat from your upper arms, try to incorporate some HITT training or cardio into your weekly workouts to burn some fat. Things like going for a walk, run or cycle will help and it gets you outdoors. There are also plenty of different workout apps you can download to your phone or device to help you stay fit at home.

Stephanie Spencer is the Deputy Digital Editor for Yours. Having worked across a variety of topics, from travel and food to pharmaceuticals, she also has a particular interest in mental health and wellness having studied biosciences at University.