How to get rid of bingo wings

Tone up your arms with these simple exercises and tools.

Bingo wings - woman uses weights in garden

by Lily Anderson |

Bingo wings are basically loose skin on the upper part of arms. 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. They’re perfectly natural but, if you want to, there are lots of things you can do to transform them.

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 exercises, 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.

What are 'bingo wings' and why do we get them?

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.

We all know that as we age, our bodies react differently to exercise, our metabolisms slow down and it becomes harder to maintain a healthy weight. After the age of 40, our levels of muscle mass declines and it becomes harder for us to build muscle but easier for us to store fat.

Muscles you need to target

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.

How to get rid of bingo wings with weights

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 3 sets of 10 to 12 reps.

2. Bent over dumbbell rows

Hold a dumbbell in each hand, with your arms 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 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.

How 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 3 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

Woman doing 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 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.

5. 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 is vital to help prevent strain on your joints and muscles. Check out this upper body stretch video from Fitness Blender, which you can do after you've completed the above exercises.

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 rid of 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!

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.

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.

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