Do these simple exercises twice a week to get rid of 'bingo wings'
Hips, thighs and buttocks tend to accumulate more fat than other parts of the body - but there's one area where it's particularly visible which can sometimes cause embarrasment.
And that's the loose, flabby skin and underarm fat - commonly referred to as 'bingo wings' - that can often develop through aging or weight fluctuations. The slang term reared its head back in the 1990s, originating from the game Bingo, during which the upper arm becomes visible when the winner announces their winning score-card, holding it aloft for all to see and jiggling the card around.
For many, this upper arm fat can be quite stubborn and difficult to eliminate, but Gary Lockwood, CEO of 24/7 Fitness, says certain exercises can help. Gary said: "When addressing the issue of 'bingo wings' or loose skin around the arms, the most effective approach is targeted resistance training, focusing on the biceps and triceps. This kind of training helps to firm up the area by building muscle, which in turn reduces the appearance of loose skin."
The optimal exercises for doing this are bicep curls and tricep pull-downs. He added: "We recommend incorporating these exercises into your routine twice a week. Consistency is key here."
Building mucle relies on a process call hypertrophy, which refers to the increase in size or volume of cells, tissues, or organs due to the enlargement of individual cells. This process is often associated with an increase in the amount of cellular proteins, particularly in muscle cells.
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Gary advised: "Hypertrophy is best achieved through progressive overload, which involves gradually increasing weight or resistance to challenge your muscles over time."
As with any exercise-based target, results will vary from person to person based on a myriad of factors such as diet, genetics and overall fitness level. And if you're consistent with your routine, you should start to see decent changes in a few months.
Gary added: "Additionally, reducing body fat can significantly enhance the results. Women often carry more fat around their arms, contributing to the appearance of bingo wings. By combining muscle-strengthening exercises with a fat-reduction strategy, you'll likely see quicker and more pronounced improvements. It's important to view this as a holistic process, encompassing both resistance training and overall body fitness, for the best outcomes."
How to work those arms
Women's Health recommends you work your arms twice a week if you're looking to banish the 'bingo wings'.
Bent-over dumbbell row
a) Grab a pair of dumbbells – one in each hand – and allow them to hang at arm’s length by your sides, with your palms facing your body.
b) Now, bending forwards to face the floor, pull the dumbbells up to your chest. Pause for a moment then slowly lower the dumbbells back to the starting position. Do 3 sets of 12.
Dumbbell-curls
a) Sit in a chair while holding the dumbbells with an underhand grip.
b) Keeping your elbows tucked in to your side, bring the dumbbells up to the chest. Then slowly lower the weights back to starting position. Do three sets of 8 to 12 reps.
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Tricep dumbbell dips
a) Sit in a chair and hold a single dumbbell with both hands slightly behind your head.
b) Bend your elbows forwards and, without moving the upper arms, lower the dumbbell down until elbows are locked. Slowly return to the starting position. Do three sets of 6 to 12 reps.
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