There is NOTHING more frustrating than working out, just being left with nothing.
But if your goal is to tone your arms, you can easily do just that.
I’m Cecilia Harris, a personal trainer, and one of the main reasons clients come to me and my fitness app RWL is because they’ve spent hours in the gym doing exercises they think will tone their arms, but nothing has changed.
I’m a firm believer that everyone should feel confident in their body, regardless of shape or size, but if someone wants to work hard to make a physical change then they have to get the right support and advice to help them do it. .
And in no body area do I hear more from my female clients than the “bingo wings”.
If you’re lucky enough to never hear of “bingo wings,” it refers to an area of the upper arm that, when you lift it to your side, can “sag”.
In fact, the term bingo wings got its name from when women waved their hands in the air while screaming in bingo.
OK, so that’s not exactly the most flattering term, but for a lot of women, those annoying sagging arms are a problem area that makes them feel self-conscious, especially when wearing sleeveless clothing.
So why is it so hard to change?
The first reason is that the upper arms are an area that likes to develop and deposit stubborn fat pockets when we gain weight.
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The second is that, as we age, our muscle mass decreases between three and eight percent per decade after the age of 30.
So those triceps in our upper arms that were nice and toned in our youth, naturally go south as we get older — that is, unless we do something to stop that from happening.
And that’s where proper practice comes in.
Work the muscles in regular movements designed to challenge them and you can not only prevent bingo winging, but also break free from it.
Before you start your new arm routine, it’s important to know that being overweight will be a major factor in preventing you from seeing results.
As well as starting to train your arms, you should also pay attention to your diet and make sure you eat a balanced and healthy diet and reduce your intake of processed foods.
You should also try and move more and sit still less, to help increase your chances of achieving a healthy BMI.
3 drills that are a waste of time when trying to fight bingo wings
The reason some of these common arm exercises don’t work is that they are challenging and therefore result in poor form.
And if you can’t do the exercises right, it’s not worth the effort you put in.
1. Tricep extension
One of the worst triceps exercises is the tricep extension.
Ninety-nine percent of people have trouble doing this exercise properly and therefore end up doing nothing for their triceps at all.
The movement involves holding a dumbbell over your head then lowering it back and lifting it back over your head.
Yes it works your triceps but it is very hard and awkward to do so most people strain their shoulders and neck and some even end up dropping the weights because it is too much of a challenge. Leave it.
2. One-arm triceps push-ups
You’ve probably seen this exercise on TikTok and Instagram, but it really does no good other than to try and look like you’re doing a fancy exercise in front of your followers.
They’re clumsy and they really don’t require much effort from your hands to pull off, so the results won’t be noticeable.
3. Push ups
OK, so push ups can be a great exercise if you are a very fit and strong individual with a lot of upper body and core strength.
However for most people this is not the case, making full push ups very difficult to do.
I see it all the time in the gym, people trying push ups only to drop their heads to the ground, arch their lower back and pull their neck up – all of which tense muscles everywhere in the body, but not the arms you want so badly to tighten. .
3 moves you never knew you needed to get off the bingo wing
1. Push up against the wall
You’ve heard my reasons for ditching push ups, but the best alternative for beginners or those with weak upper body strength are wall push ups.
You’re still working your triceps and anterior deltoid (the beautiful muscles at the top of your arm) but you can do them with control.
Not only does this mean you’ll be performing exercises with perfect form, but it also means you’ll be able to do more reps, really firing those muscles to tone up and burn fat.
Stand in front of a wall and raise your arms to shoulder height, placing your palms on the wall wider than your shoulders with your fingers pointing up.
Move your feet a few feet from the wall, keeping your arms straight.
From here, begin to bend your elbows and, while keeping your body in a straight line, without arching in your back, bring your chest to the wall as close as possible but don’t touch it.
When you reach the closest point, push into your hands and push yourself away from the wall until your arms are straight and your body returns to the starting position. Repeat 15 to 20 times.
2. Lying triceps extension
A fantastic exercise for bingo wings is the lying tricep extension.
By lying down, it forces you to use your triceps with more control and less opportunity to perform this movement with faulty form.
Grab yourself a pair of dumbbells and sit on the edge of a flat bench.
Lie on your back, feet on the floor and lift dumbbells above your head, palms facing each other.
Slowly bend your elbows and, keeping the tops of your arms locked in place, lower the dumbbells until they are level with your ears.
From here, lift the barbell back to the starting position. Repeat 15 to 20 times.
3. Fist speed
As we discussed earlier, losing weight can help get rid of those fat pockets that sit on your arms and cause you bingo wings.
Boxing is a great way to target the triceps while also getting your heart rate up to help you achieve a calorie deficit and burn fat.
Take two very light weights (or two cans of baked beans) and stand with your left foot in front and your right foot back.
Bring your weight to your chin with your elbows bent and squeeze tightly.
From here, straighten your left arm and punch the weight forward in front of you.
Immediately bring your left hand back to your chin and, while doing so, straighten your right arm.
Alternate these fast punches with weights for 30 seconds, rest 30 seconds, then continue again. Do this for ten minutes.
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