Right, ladies. There’s nothing worse than feeling self conscious about a certain body part, let alone having a name for it! Yep, I’m talking about those dreaded bingo wings.
If you’ve ever felt like a quick wave turns into a never-ending wobble at the bottom of your upper arm… Believe me, you’re not alone here! But, that doesn’t mean you have to put up with them!
So, what can you do about it? Don’t worry, my friends, all shall be revealed…
Why do we get bingo ways, anyway?
As we get older (sorry!), our bodies naturally lose muscle mass, which means that connective tissue can also weaken. From our mid-20s, the body’s collagen starts to break down, resulting in our skin losing its firmness.
Alongside this (it really doesn’t sound great so far, does it?), muscle cells that give the skin extra elasticity also start to shrink. God, we just can’t catch a break, can we? This combination means it’s not uncommon to notice a little sagging here and there.
Plus, from a genetics standpoint, if you suffer from weak connective tissue, those dreaded ‘bingo wings’ could show up a little sooner than we may normally expect them. Sigh.
If you feel a little puzzled, or perhaps you know them by another term, ‘bingo wings’ refers to skin that somewhat hangs down at the bottom of your upper arm, just below your bicep. If you’re not sure if you have bingo wings, do a big wave and see if that part of your arm keeps happily swinging away!
What can cause bingo wings?
The dreaded flab often starts to appear when we have an imbalance of muscle mass to skin. Sometimes this is the result of not enough muscle, while it can also be a result of having lost weight quite quickly – not allowing the skin enough time to adapt.
Unfortunately, when muscle mass is imbalanced, or fat loss happens quite quickly without toning, gravity works its magic to form those dreaded bingo wings. So, what can you do about them?
How to say goodbye to bingo wings!
If you’re scared your arms are feeling a little flabby, don’t fret, as you’re certainly not alone! The good news is, there is something you can do about it: strength training.
Remember earlier when we touched upon the causes of bingo wings? Well, whether it was quick-speed weight loss (without working to tone up that flabby skin!) or a lack of muscle mass, we’ve got your back.
Strength training can actually work to counteract that dreaded sag, and it’s something you can start on right away, with or without the gym.
In order to fight the flab, effective and targeted arm exercises are needed to support and tighten your arm muscles, naturally lifting this specific area to combat bingo wings. Clever, huh?
While of course, I’d always recommend training your upper body in general, targeting those arms is especially important here! But I’m afraid there’s no quick fix… So this is certainly something you’re going to have to commit to long-term!
Alongside these regular workouts, it’s important to pay attention to your diet, hydration and ensuring you’re eating plenty of varied foods! Yes, put down those chips… Sorry!
I know it can be hard to curb those cravings, but don’t worry, Zotrim can always help you there.
Which muscles should you be training?
In order to fight off stubborn bingo wings, or even prevent that dreaded flab in the first instance, your focus should be on the following muscles:
- Triceps / Musculus triceps brachii: The triceps run along the back of the upper arm, working to pull the flexed forearm backwards
- Biceps / Musculus biceps brachii: The counterpart to the triceps, the bicep sits just above the bingo wing and can be seen/activated when you pull your arm towards your chest – especially prominent during pull-ups or push-ups and other bicep exercises
Our top 7 exercises to fight back against bingo wings
Ready to banish those bingo wings? Of course, you are! These seven exercises are key for toning your arm muscles, without building massive arms (unless you want to of course!).
These can be easily done at home, or in the gym. The important thing here is getting your execution right in order to control each movement and work the right muscles correctly. Start off with lighter weights and do more reps, before increasing the weight as you see fit.
To do: You’re going to need a single dumbbell, gripped with both hands
The move: Start by lifting the dumbbell behind your head, gripping it with both hands. Keep your upper arms by your ears and your elbows pointing forward, don’t let them close in beside your ears.
Now, keep your torso upright and engage your abs. Then keep your shoulder blades in place, tense those triceps and bring the dumbbell upwards toward your neck without moving your upper arms. Return to the start and repeat.
To do: Grab a dumbbell in each hand and stand upright with your feet hip-width apart, keeping your torso upright and abs tight.
The move: With your arms on either side of you, grip the dumbbell with your palms facing up, then lock your upper arms and bend at the elbow to move the weight towards your chest.
Don’t go swinging them, though! And don’t forget to tense your tricep at the lowest point before starting the next rep.
To do: Support yourself with your hands behind you either on the edge of some furniture at home (that won’t move!) or on a weight bench. Keep your arms behind you, with your fingers facing forward, and your elbows rotated slightly inward. Then either stretch your legs out or keep them slightly bent.
Top tip: The further away your feet, the more intense the exercise.
The move: While keeping your back straight, slowly lower your body downwards. Don’t sit down, though! Then press your way back up without allowing your elbows to fully extend.
To do: Stand upright with your knees slightly bent and engage your abs. Grip a dumbbell in each hand and let your arms hang at your sides, palms facing you.
The move: Lock your shoulder blades, relax your neck and raise your arms beside you, with your elbows straight. Move them at a controlled pace until your hands are about shoulder height, then return to the start and repeat.
Close-grip push ups
To do: Get down on the ground in a high push up position, keeping your hands below your shoulders and fingers pointing forward. Don’t forget to tighten your abs!
The move: Bent your arms slowly and lower your body until you’re almost touching the floor. Keep your elbows close to your body, then return to the start and repeat.
To do: Get into a normal forearm plank, with your elbows below your shoulders. Don’t forget to tighten your abs and glutes.
Also Read: 13 scientifically proven ways to lose weight
The move: From this position, raise your body up by moving up from your forearms into a high plank, then returning to your forearms and repeating.
To do: Grab a dumbbell in each hand and place your hands by your shoulders, palms facing forward. Stand with your feet shoulder-width apart and engage that core!
The move: Press the weights up over your head in a straight controlled motion, then slowly lower and repeat.
The bottom line – Fighting bingo wings
If you’re fed up with those bingo wings, with these tips you’ll be well on your way to banishing them in no time!
Just remember, you won’t see changes overnight and it’s important to pair regular workouts (especially targeting those arms!) with a healthy, varied diet.
Need a little support hitting your goals? There’s always Zotrim! Zotrim has been designed to curb cravings and help you cut your calorie intake, so you can focus on smashing your goals. You’ve got this, ladies!