If the thought of exposing your upper arms in short-sleeved or strapless dresses or crop tops fills you with dread, then you are not alone. Bingo wings are one of the most frustrating problems that women, in particular, face. Ladies are prone to developing bingo wings because of how the fat is distributed, especially in the triceps. Bingo wings form as a result of poor muscular mass, particularly in the upper torso, and high body fat.
Up to 75% of women feel embarrassed about their bingo wings. Bingo wings can form as a result of ageing as well as extra weight, where your skin becomes looser and creates a ghostly appearance. A structured upper body weight or bodyweight training plan is a surefire way to burn upper arm fat. Don't worry about being "bulky". It's an absolute myth.
However, like many body problems, bingo wings can be solved with the right plan and a little action. Let us dive into this blog to learn about the exercises to get rid of bingo wings and other ways to deal with it.
Table Of Contents
1. What Are Bingo Wings Exercises?
2. What Exercises Help Bingo Wings?
3. How To Quickly Get Rid Of Bingo Wings?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
What Are Bingo Wings Exercises?
"Bingo wings" usually refer to fat deposits (arm fat) in the triceps area. The term Bingo wings is commonly used due to the fact that fat deposits cause the skin under the arm to noticeably sag and look like flaps. This condition mainly affects women, but it can also affect men. Even if there is no fat accumulation, factors such as weight loss or ageing can create loose skin around the arms, which can increase the sagging effect in the underarm area and create a "bingo wing" appearance.
Arm fat is usually caused by age, a slow metabolism, and/or being overweight. This area has shallow and deep layers of fat; a superficial layer of fat increases with age and can eventually lead to a noticeable increase in armpit fat. This area of the upper arm can lose firmness, and the skin can start to sag with sudden weight loss or with age.
Also Read: 8 Bicep And Tricep Exercises To Maximise Your Arm Day With Workout Tips And Insights!
What Exercises Help Bingo Wings?
Following are the exercises that help Bingo wings:
1. Triceps Kickback
One of the best exercises for flabby arms is the tricep kickback. The secret to this exercise is to keep the upper arms still while moving the forearms. To keep your elbows from slipping down and to preserve appropriate form, use lower weights.
How do you do this bingo wing exercise?
- Place your feet shoulder-width apart and hold a little weight in each hand.
- Bend forward and bend your knees and elbows.
- Extend your forearm straight behind you while keeping your upper arm still.
- Repeat for 1-3 sets of 8-16 reps.
2. Tricep Dips
Tricep dips are among the most effective and challenging exercises for bingo wings. To perform this move safely, ensure your hands align with your shoulders. Keep your shoulders back and away from your ears.
How do you do this bingo wing exercise?
- Sit on the floor, bending your knees and place your hands behind your hips.
- Lift your hips off the floor until your arms are completely straight.
- Bend your arms and lower yourself down again, elbows pointing back.
- Repeat for 1-3 sets of 8-16 reps.
Note: If you experience any shoulder pain, skip this exercise.
3. Diamond Pushups
While conventional pushups target the backs of the arms, diamond pushups target the bingo wing area even more because the hands are placed closer together.
How do you do this bingo wing exercise?
- Start in a pushup position with your hands directly under your shoulders.
- Cross your hands so your thumbs and index fingers form a diamond shape.
- Lower your chest toward the floor while bending your elbow.
- Repeat 10-20 times.
4. Triceps Extension Overhead
Overhead triceps extensions are a fantastic exercise for strengthening flabby arms. It can be performed sitting or standing. The secret is to keep your elbows close to your ears and point forward to engage your triceps fully.
How do you do this bingo wing exercise?
- With your back straight, stand or sit on a bench. Grasp a dumbbell with both hands and extend your arms overhead.
- Keep your elbows close to your ears, and lower the barbell about 90 degrees.
- Tighten your triceps and raise your arms back up.
- Repeat for 1-3 sets of 8-16 reps.
5. Lying Triceps Extension
Also known as "skull crushers," bench triceps extensions are well known for being difficult. Incorporate them into the bingo wings exercise and the other exercises described above.
How do you do this bingo wing exercise?
- Lie on your back with your knees bent and a weight in each hand.
- Reach your arms up so that the weights are directly above your shoulders.
- Lower the weights till they are near your ears while bending your elbows.
- To raise the weight again, extend your arms.
- Repeat for 1-3 sets of 8-16 reps.
6. Bicep Curls
The last "bingo wings" exercise is biceps curls. To avoid back injury, make sure your back is straight, whether you are sitting or standing. With a weight in hand (you can use dumbbells or kettlebells here), slowly raise the weight to your chest. The muscles contract with each curl and become stronger over time.
How do you do this bingo wing exercise?
- Hold a dumbbell in each hand, keep your arms on your sides while your palms face forward, and stand with your feet shoulder-width apart. Keep your elbows tight to your torso and contract your core while you are at it.
- Bend your elbows and curl the dumbbells toward your shoulders while keeping your upper arms still. Concentrate on using your biceps when lifting the weights.
- Squeeze your biceps, keep them there for a short while, and then carefully return the weights to the beginning position.
- Repeat for 1-3 sets of 8-16 reps.
7. Bench Press
The bench press effectively tones and strengthens the arm muscles, especially the triceps. By concentrating on the back of your arms, you can create a more toned and defined appearance and lessen the appearance of bingo wings.
How do you do this bingo wing exercise?
- Place your eyes squarely beneath the bar while lying on a level bench.
- Hold the barbell with a proper grip, slightly wider than shoulder distance apart.
- Place your feet firmly on the ground for stability.
- Unlock the bar and lower it to mid-chest, keeping your elbows at a 90-degree angle.
- Push the bar back to the beginning position after a brief pause at the bottom.
- As you exhale, push the bar up.
- Do 3 sets of 10-12 reps.
8. Arm Circles
Arm circles are good for warming up the shoulder muscles and increasing general arm mobility, even if they might not specifically target the triceps.
Arm circles can be incorporated into your program to help reduce bingo wings overall and enhance other exercises.
How do you do this bingo wing exercise?
- Stand with your feet shoulder distance apart.
- Raise your arms shoulder-high and out to the sides.
- Make small clockwise circles with your hands for 30 seconds.
- Change direction for another 30 seconds.
- Do 3-6 sets.
How To Quickly Get Rid Of Bingo Wings?
Here are the best ways (besides exercise) to help you get rid of bingo wings:
1. Healthy Diet And Calorie Control
A balanced diet is one of the best ways to manage body fat and get toned arms. Reduce your calorie intake by focusing on nutrient-dense foods—like lean protein, fruits, vegetables, and whole grains that help shed excess fat from all over your body, including bingo wings. One thing you must do is avoid processed and sugary foods at all costs to prevent fat accumulation. By maintaining a caloric deficit, the body uses stored fat for fuel and gradually reduces fat storage in areas such as the upper arms, giving a toned upper body.
ToneOp Fit’s Diet+Fitness Weight Loss Plan can help you with a personalised region-based diet plan and workout sessions by expert coaches for fat loss and muscle building.
2. Hydration And Water Intake
Staying well hydrated is essential for overall health and can improve skin elasticity, making skin look firmer and less saggy. Drinking enough water helps flush out toxins, promotes better digestion and can support weight loss. When you're hydrated, your skin is more likely to retain its elasticity, which helps reduce the appearance of loose skin around your arms. 8 glasses of water daily is the ideal thing to do to support the body's natural detoxification process and maintain healthy skin.
3. Non-Surgical Treatments For Fat Reduction (E.G. Coolsculpting)
For those looking for a more direct and non-invasive solution, treatments such as CoolSculpting or laser fat reduction can target stubborn fat areas such as the upper arms. CoolSculpting uses low temperatures to freeze and destroy fat cells that the body naturally eliminates over time. This procedure can reduce arm fat without surgery or downtime, making it an attractive option for those who want faster results without going under the knife.
4. Massage And Skin Tightening Techniques
Massaging the skin and using techniques such as dry brushing can help stimulate blood circulation and improve skin elasticity. Dry brushing involves using a natural bristle brush to gently exfoliate the skin, increasing blood flow and promoting lymphatic drainage. Firming massages, on the other hand, can help break down fat deposits and improve muscle tone under the skin.
While these methods require consistency, they can gradually improve the appearance of bingo wings over time. ToneOp Fit’s Home Workout Sessions and Live Yoga Sessions can help you manage your weight and increase flexibility and mobility at the convenience of your home to get rid of bingo wings.
Also Read: Workout For Beginners At Home Tips, Tricks And Exercises
Expert’s Advice
Try incorporating the above exercises as part of an upper body workout or a dedicated arm day. I recommend doing these exercises twice a week to get the most out of your home workout. Over time, you will slowly get stronger, and your arms will get stronger.
Health Expert
Lavina Chauhan
The Final Say
Bingo wings are some of the phrases used to refer to untoned arms. No matter what you call them, flabby arms are a significant pain point, especially for women. To get the best results, combine strength training with a well-balanced diet and fitness regimen. You may get tighter, more toned arms and increase your confidence by concentrating on good form and progressively increasing the intensity of your exercises, whether you're using body weight, resistance bands, or weights.
FAQs
1. What are the most effective bingo wing exercises at home?
The best bingo wing exercises to do at home are:
- Bicep curl
- Push up
- Tricep kickbacks
- Tricep dips
- Push-ups
2. What works for bingo wings?
Things that can work for bingo wings are:
- Targeted exercises
- Healthy eating and calorie control
- Massage and skin tightening techniques
- Proper hydration
3. Do resistance bands help to get rid of bingo wings?
Resistance bands are powerful tools for strength, flexibility, stretching, and rehabilitation. They also aid in muscle growth, which can help eliminate bingo wings.
References
- https://www.motherfit.co.uk/blog/best-exercises-for-getting-rid-of-bingo-wings#:~:text=I%20love%20bicep%20curls%20and,a%20thing%20of%20the%20past!&text=With%20both%20your%20hands%2C%20grab,head%2C%20down%20toward%20your%20neck.
- https://rtaesthetics.co.uk/get-rid-bingo-wings/#:~:text=Unsurprisingly%2C%20there%27s%20not%20one%20single,weight%20lifting%2C%20and%20bicep%20curls.
- https://cheekyphysique.com/best-bingo-wings-exercises/?srsltid=AfmBOoomlZ5TYtwYQ_ssyUqOfEToBrCuNTC15EbEE18HSTwjfc2OYfjt
- https://exercise.co.uk/learn/5-effective-bingo-wing-exercises/?srsltid=AfmBOooVQrdEIOmH3tH6QJZbysBeWH2miFdPzwAV3204nhVN9vWNW8Nu
- https://gripzilla.co/blogs/news/exercises-to-get-rid-of-bingo-wings?srsltid=AfmBOoq8cPh-qKLtjGZIb7eXRTMzmdbVXCuTmz057nrQDzUDoIDp2DgG
- https://www.irishtimes.com/life-and-style/health-family/grit-doctor-bye-bye-bingo-wings-tips-to-beat-arm-flab-1.2448984
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