Best-exercises-for-bingo-wings

Best-exercises-for-bingo-wingsWe all store fat in different places, but mention the term ‘Bingo Wings’ and many women turn one of the fifty shades of grey. However, ‘Bingo Wings’ come in many guises, and whilst the appearance of this upper arm body fat can be improved, there is no simple solution for perfect arms. Rather a balanced approach involving an adjustment in your lifestyle and through regular exercise.

After all, ‘Bingo Wings’, ‘Muffin Tops’ and ‘Love Handles’ are simply the result of eating too much compared to your daily activity – the excess calories not used up being stored as fat. Having said that there are many women who are not classed as overweight and who still suffer from ‘Bingo Wings.’ Whilst there are specific exercises that may help tone the underlying muscles of the upper arms, the reality is – the only way to reduce your excess body fat is through activity and correct diet.

MyBeautyGym have come up with its Top 10 exercises to tone up your arms and banish those ‘Bingo Wings’ forever. Here we have chosen exercises that can be done at home, but if you have access to a gym or need more inspiration, why not check out ‘How To Get Rid of Belly Fat For Women’ or just browse through ‘Complete Workout Guides’ for more ideas.

Top 10 Arm Toning Workouts

#1. Push ups on your knees

push-ups-on-your-knees

  1. Push up variations are arguably the best upper body exercise you can do anywhere without the need for equipment.
  2. Begin in a kneeling position with your hands slightly wider than shoulder width apart.
  3. Take your weight through your arms by separating your knees slightly and crossing your heels to give you better stability.
  4. Slowly lower your chest down by bending your arms until your chest nears the floor then extend your arms, pushing into the floor to return to the start position and repeat for 10-20 repetitions.

#2. Bench Dips

Upper arm exercises

  1. Probably the best exercise to target those ‘Bingo Wings’.
  2. Sit on the edge of a chair or step so that you are supporting your weight on your arms with your fingers forwards and your legs outstretched and slightly bent.
  3. Lower yourself to the floor by bending the elbows to 90° and then extend to return to the start position and repeat for 10-20 repetitions.
  4. To make this harder you can rest your legs on a stool or chair or for a real challenge on a ball.
  5. Alternately, to make this easier, bend your legs more and move your feet closer towards you.

#3. Lunge with Curl and Press

lunge-with-curl-and-press

  1. An excellent total body exercise working your legs, core muscles, arms and shoulders.
  2. Hold a dumbbell in each hand with your feet together and then take a stride forwards planting your front foot firmly on the floor. (You could use large water bottles if you don’t have dumbbells).
  3. As your foot strikes the ground, immediately bend both your front and rear legs at the knee until your front thigh is almost parallel to the floor.
  4. Simultaneously, flex your arms to curl the weights up towards your chest with your palms facing you and then extend your arms above your head whilst holding the lunge in the lowered position rotating the weights this time with your palms facing away from you.
  5. Slowly lower the weights back to your chest and then push back off the front leg to return to the start position as you lower the weights back to your sides.
  6. Repeat lunge with your left leg together with the curling and pressing action and continue alternate lunges with curl and press for 15-20 repetitions.

#4. Triceps Kickbacks

triceps-kickbacks-best-arm-workouts

  1. Stand in a split stance with your left leg slightly bent and your right leg outstretched to allow you to lean forwards with your left arm or hand resting on your left thigh to help support your back.
  2. Hold the weight in your right hand, with your elbow bent keeping your right elbow close to your ribs and slowly extend your right arm behind you by contracting your triceps.
  3. On reaching full contraction, pause briefly before slowly returning weight to the start position and repeat for 12-15 repetitions.
  4. Repeat this exercise using your left arm having reversed your stance for a similar number of repetitions.

#5. Squat and Power Press

squat-and-power-press

  1. This dynamic exercise works your upper and lower body and it will also leave you breathless.
  2. Use the large water bottles or dumbbells and hold them by your shoulders with your palms facing away from you.
  3. With your feet hip distance apart, bend your legs to squat down, as if sitting on a chair and lower down until your thighs are almost parallel to the floor.
  4. Then extend your legs to stand back up again and as you do so press the water bottles/weights in your hands above your head by extending your arms.
  5. Pause briefly in the overhead position and then slowly lower the weights back to your shoulders as you squat back down again.
  6. Repeat this squat and shoulder press action for 10-20 repetitions.

#6. Lying Triceps Extension On Stability Ball

triceps-extension-on-stability-ball

  1. Lie back over a stability ball holding the grips of a resistance band in each hand so that your back and shoulders are resting on the ball, with the grips by your ears
  2. Your feet should be hip distance apart with knees bent and hips pushed upwards and your abdominals braced.
  3. Slowly extend your arms to full extension over your head holding the grips, keeping your elbows still.
  4. Then lower the grips back to the start position controlling the movement with your arms and repeat for 12-15 repetitions.

#7. Close Grip Push Up

close-grip-push-up

  1. Begin kneeling on the floor and place your hands close together on the floor in front of you under your chest, so that your thumbs can almost touch with your fingers pointing outwards.
  2. Then extend your legs behind you, supporting your body through your arms and feet and keeping your legs and body in line.
  3. From this position, keeping your abdominals braced to maintain a rigid body, bend your arms to lower your chest towards the floor.
  4. Your elbows should be close to your ribs pointing backwards as you lower.
  5. Lower yourself until your chest is 4-6 inches from the floor (about a fist distance) and then extend your arms to push you back to the start position.
  6. Repeat for 10-20 repetitions.
  7. To make this exercise easier, perform the push-up on your knees.

#8. Stability Ball Push Up

stability-ball-push-up

  1. Place both your hands on a stability and walk your feet back, so that your legs and body are in line and your weight is supported through your arms on the ball.
  2. Your hands will need to be closer than for a normal push up, when on the stability ball.
  3. Maintaining abdominal bracing to ensure your body remains rigid as you bend your arms with your elbows pointing behind you, to lower your chest towards the ball.
  4. Try and lower as low as you can before extending your arms back to the start position.
  5. Be aware that the closer your chest gets to the ball the greater the difficulty and stabilisation required, so be careful not to wobble and fall off and aim for 10-15 repetitions.

#9. Lunge with Curl

lunge-with-curl

  1. A challenging exercise that works your arms and legs simultaneously.
  2. Hold a dumbbell in each hand with your feet together and then take a stride forwards planting your front foot firmly on the floor. (You could use large water bottles if you don’t have dumbbells).
  3. As you foot strikes the ground, immediately bend both your front and rear legs at the knee until your front thigh is almost parallel to the floor.
  4. Simultaneously, begin to curl the weights up towards your chest, by flexing your arms.
  5. Then push back off the front leg to return to the start position as you lower the weights back to your sides.
  6. Repeat lunge with your left leg together with the curling action and continue alternate lunges for 15-20 repetitions.

#10. Triceps Pushdowns

Triceps-Pushdowns

  1. This one really targets and tones the backs of your upper arms.
  2. Secure the resistance band around a high anchor point such as a coat hook or similar.
  3. Facing the anchor point, hold the tube handles and move far enough away to stretch the tube slightly with your elbows bent and tucked in to your ribs and with your hands by your chest.
  4. Extend your arms to push down on the handles and stretch the tube as you aim to straighten your arms fully.
  5. Pause briefly before bending your arms keeping your elbows still, to return to the start position and repeat for 15-20 repetitions.

Thanks for reading. These are the top 10 arm toning workouts to get rid of bingo wings. Stay Healthy. Stay Young. Don’t forget to share it in your social circles as well as followers.

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