‘Are you sure this will give me arms like Beyonce?’ [Photo: Rex Features]
Bye bye bingo wings. Hello A-list arms.
If the thought of unveiling your wibbly arms to the public makes you want to dive head first into the nearest long-sleeved sweatshirt, you’re not alone.
Research has found that three-quarters of women hate their flabby upper arms – more than any other part of their body. What’s more, an alarming 87% of men say they look at a woman’s upper arms to gauge her age.
“Bingo wings are the result of wasted muscle in your upper arm and the accumulation of fat,” explains celebrity fitness expert Danny Fisher. “You can’t target burning fat off your arms by working them out but you can increase the muscle tone and stretch the fat out!”
So with T-shirt weather just around the corner, it’s time to step away from the cover-up and try out our top ten exercises to tone up that under-arm jiggle. Bingo wings be gone….
1) Tricep Crushers
“The secret to beautiful sexy arms is working the triceps,” explains Anya Lahiri, the Head Trainer at Barry’s Bootcamp. “The muscle at the back of the arm is often overlooked in favour of the bicep, despite it actually being a larger muscle.”
“Lie on a bench or the floor with medium weights (4-6kg) in each hand, extended to the ceiling, your palms facing into each other,” Anya explains. “Position the weights above your face, then lower to your ears by bending at the elbow only. Exhale as you return the weights to the ceiling, finishing with the weights over your face again. Go for one minute, aiming to hit fatigue inside that time.”
2) Tricep Kickbacks
This easy-as exercise can be performed anywhere using tins or bottles of water instead of weights if you’re on the go.
“Stand with your medium weights in each hand, softly bend at the knees, and lean roughly 45 degrees towards the floor,” explains Anya. “Keep your back straight and your elbows lifted towards the ceiling. Exhale and push your forearms back behind you, aiming to straighten the arm, squeezing the triceps as you go. Inhale, return to starting position, and repeat. Again, shoot for fatigue inside a minute.”
‘Look I can touch my toes!’ [Photo: Rex Features]
3) Walking Plank
“A walking plank starts in a normal plank position on your elbows, explains celebrity personal trainer, David Kingsbury, who’s clients include Hugh Jackman, Chris Hemsworth, Jennifer Lawrence, Jessica Chastain, and Michael Fassbender. “Rather than just hold the position you push up until you are onto your hands and then lower back to the elbows. Alternate sides for this movement. You can start this from the knees if you need to.”
David is keen to point out that getting the arms you have always wanted isn’t as simple as just working them out. “When trying to add definition or lose fat, nutrition plays a massive part,” he explains. “If you are going to add bingo wing working exercises to your workout, make sure that you back it up with the right food choices. This is where the real results are built.”
“Adding definition and toning muscles is a combination of building some lean muscle and dropping some body fat,” explains personal trainer David Kingsbury. “Adding burpees to the mix will sort the fat burning side of it for you! (when paired with good nutrition don’t forget) If burpees are a leap to far then feel free to start with bodyweight squats.”
‘Little Mix ain’t got nothing on us!’ [Photo: Rex Features]
5) Tricep dips
“Tricep dips specifically target your traces, the muscle at the back of your arms to help blast bingo wings,” explains personal trainer, Zanna Van Dijk, who’s recently launched a new fitness clothing range with Sports Philosophy. “Plus they are endlessly modifiable, you can quickly make them easier or harder.”
Zanna advises that you sit on a bench or chair and place hands on the edge with fingers pointing forwards and your legs extended straight in front. Slide your bottom off the chair and lower towards the floor, keeping lower back as close to the chair as possible. Press back up to start point, squeezing backs of the arms as you go. Do this for one minute.
6) Press ups
Turns out dropping and giving ten is one of the best ways of blasting bingo wings.
“Not only do press ups target your triceps but they are an awesome total upper body exercise that also engages your core,” explains Zanna. “More muscles worked = more results!” Winning!
‘If I do 100 more of these with I wake up with arms like JLaw?’ [Photo: Rex Features]
7) Deep Squats
Yep you read that right, deep squats can actually help banish bingo wings as well as giving you buns of steal.
“Believe it or not the legs are the best weapon against burning fat off your arms,” explains celebrity fitness expert, Danny Fisher. “Why? Because they are the biggest muscle in the body including the bum so they burn the most fat off the whole body when worked. Work your legs and you’ll also burn fat off your arms, face, back, tummy everywhere.” Danny recommends 1 minute of deep squats for the best results.
8) Standing overhead dumbbell tricep extension
“This is an isolation exercise where you can really focus your mind on the movement and burn in the back of your arm,” explains Danny Fisher.
“Stand with your feet hip distance apart. Hold the dumbbell with both hands, bending the elbows behind your head. Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. Spend 30 seconds for each arm lifting a dumbbell weight that challenges you (2kg to 4kg on average). Rest for 1 minute between each exercise, then repeat 5 times, dropping 3 seconds off each time around.”
‘Anything you can do, I can do better!’ [Photo: Rex Features]
9) Full Body Tricep Extension
“Start in a plank position with your elbows bent and your forearms flat on the ground,” says Rebecca Fredericks, health and fitness writer, personal trainer, nutritionist and life coach. “Keep your elbows directly underneath your shoulders. Keep your back straight and engage your core. Now push yourself onto one of your hands, and then the other, until your arms are fully extended and all your weight is in your hands. Slowly lower back to the starting position. Repeat for 15 repetitions on each arm.”
10) Tricep Push Down
“Sit with your feet flat on the floor, shoulder width apart with a slight arch in your back and your core engaged,” advises Rebecca Fredericks. “Taking the two dumbbells one in each hand or one dumbbell with the weight evenly distributed between the two hands, exhale and extend both arms over your head until they are straight and in line with your body. Bend your arms slowly lowering the dumbbells behind your head until you feel a stretch in the back of your arms. Keep your elbows close to your head and pointing up the entire time. Repeat for 10 repetitions.”
What’s your best bingo wing buster? Let us know @YahooStyleUK.