How to get rid of Bingo wings fast

Get ready for summer, with this speedy upper body workout plan to target those bingo wings.

Do you feel anxious at the thought of getting your arms out in public? You keep avoiding buying that sleeveless dress? Or still holding onto your favourite sleeveless top that you will wear ‘one day’? You’re not alone. 

There’s a reason why thousands of people search ways to get rid of ‘bingo wings’ or ‘bat wings’ every month (I once did too!). But what if I told you that it’s possible to get beach ready arms in less than 6 weeks? Yep, really. If I did it, you certainly can too. 

This article cuts through all the drama, and saves you from reading through hours of ‘quick fixes’ and fads that won’t work. I’ve condensed this article to give you all the info you need on the causes, preventions and exercises that will absolutely give you the toned and sculpted arms that you are looking for. Want to get summer ready? Scroll on down.

Weight gain 101: Diet and Lifestyle

When it comes to weight gain, we often hold excess weight in different parts of the body, including the belly, thighs and arms. This can be down to a lack of sleep, eating too many processed foods or sugary snacks, or low muscle mass, leading to saggy and fatty deposits.

Sadly, the excess weight you hold in the arms lead to ‘bingo wings’ or ‘bat wings’ which may result to low self-esteem. BUT, the good news is that a good diet, and the right upper body workout, you can get rid of those dreaded bingo wings, and even prevent them.

What causes bingo wings?

We’ve already acknowledged that bingo wings are a frustrating insecurity that prevent millions of people from making the most of the summer.

Bingo wings are the excess fat that hangs underneath the tricep muscle of the upper arm, caused by the sagging of the skin. Typically this results from extreme weight loss, excess weight or having low muscle mass.

In addition, as you age, the elasticity of the skin reduces, causing you to be more prone to bingo wings. Therefore, toning your arms using exercise a diet rich in protein is the key.

How to get rid of bingos wings

A diet rich in protein, low in fat and carbs can really help get rid of bingo wings. Protein supports production of lean muscle mass, making it perfect to get sculpted, lean and toned arms.

This protein drink from Crazy Nutrition is our choice to get rid of bingo wings. It’s delicious formula helps suppress your appetite, tone muscles and burn fat – all in one simple drink that’s easy on the stomach! Use in between meals to stop snacking and get lean and toned arms fast!

How to use excercise to get rid of bingo wings

Although training both biceps and triceps is key for sculpting the arms, in fact, the tricep accounts for 55% of the overall arm muscle. So, if you want to shape your arms, you need to train your tricep in addition to getting your diet right.

To enable you to train your tricep effectively, you need to know how it’s made up so you can work the different muscle groups for maximum muscle mass. The 3 muscle heads are;

Long Head: The long head of the triceps is the largest part of your triceps and runs down the back of your arm. You can work this muscle with the overhead dumbbell extension . 

Medial Head: The medial head of the triceps is found in the middle of the back portion of the upper arm. You can achieve this my competing the overhead tricep bar extension. 

Lateral Head: The lateral head of the triceps is found on the outer side. You can target this muscle using the tricep dumbbell kick back. 

Other benefits of resistance training 

Strength training has many benefits, including;

Exercises for bingo wings 

Kettlebells and dumbbells are excellent ways to train your arms, but you can also do this using your own body weight too. 

Top tip: if you’re using equipment, aim for lower weights and higher repetitions to sculpt, tone and shape your arms. This will give you the lean look you’re after, also Including exercises like walking, swimming, yoga, pilates, high intensity training to help reduce fat around the muscles, and promote fat burn. 

Tricep Push-ups

  1. Get into a plank position, hands directly under shoulders.
  2. Slightly bending your elbows at all times to protect your joints, then lower your chest, flaring.
  3. As you lower your chest, tuck your elbow close to your body, and keep back straight at all times. 
  4. Do not lower any further than elbow level, then push back to the starting position, Keeping the back of your arms and core braced and engaged throughout. 

Hand release push-up for bingo wings

  1. Complete the above exercise, but instead of stopping at elbow level (step 4), lower your entire body until it’s touching the floor.
  2. Raise your hands off the floor.
  3. Lay your hands back on the floor, and push back up to starting position.

Bent over rows 

  1. Stand straight with your feet hip width apart. Hold two equal dumbbell weights in both hands.
  2. Allow your arms and shoulders relax, and the weight hang. 
  3. Keeping a slight bend in the knees at all times, hinge at the hips and lower your chest slowly while keeping your back straight. Pulling the dumbbells to the back of the room, keeping them close to the sides of your rib cage
  4. Tense your shoulder blades together once you reach the top and Pause for a few seconds. 
  5. Then slowly lower the dumbbells back to the starting position.

Tricep dumbbell dips

  1. Hold a single dumbbell with both hands slightly behind your head.
  2. Bend your elbows forwards, without moving the upper arms bend lower the dumbbell down to the bottom of your neck. 
  3. Then slowly raising the dumbbell back to the starting position.

Tricep dips for bingo wings

  1. Using a bench, sofa or chair, position your hands directly under your shoulders. 
  2. Slide your bum off the front of the bench with your knees slightly bent, in front of you. 
  3. Keeping your elbows slightly bent to protect your joints.
  4. Slowly bend your elbows, keeping your elbows pointed to the back of the room. 
  5. Lower your bum towards the floor until your elbows are at a 90-degree angle. 
  6. While keeping your back close to the bench, weight in the palm of your hands, feel the tension in the back of the arms. 
  7. Then using your arms, push your body weight back up to the starting position. 

Barbell or dumbbell front squat 

  1. Grab a dumbbell with both hands 
  2. With an overhand grip,  hold the dumbbell at shoulder level in front of your body.
  3. Never lock out your knees, while keeping the knees bent, lower your bum in a sitting position.
  4. Once your knees are at a  90-degree angle, and you’re in a seated position, squeeze your glutes to standing position. 
  5. Make sure that your back is straight, chest lifted and core braced at all times to avoid injury and to work the muscles more effectively.

Kickbacks 

  1. Using a weight in one hand, get into a kneeling position.
  2. Raise your right knee at a 90 degree angle 
  3. Slightly lower your chest but keeping your back straight at all times.
  4. Holding the dumbbell In your left hand and keeping your upper arm still.
  5. Push the weight to the back of the room while tensing the top of the arm.
  6. Return the weight back to your hip level, keeping the muscle under tension. Repeat.
  7. Then repeat this on the other side .

Lateral raise 

  1. Start in standing position, feet hip width apart. 
  2. Hold a dumbbell in each hands (equal weight) by your side.
  3. Keep your slightly bent at all times, raise the dumbbells up and out to shoulder height. Avoid going any higher than shoulder level. 

Dumbbell lying extension 

  1. Lying on your back, against a bench or on the floor
  2. Hold a dumbbell in each hand (equal weight) with arms directly above the shoulder joint. 
  3. Keeping your upper arms still, extend the arms back to a 90 degree angle, keeping your upper arms close to your ears. 
  4. Once you reach the position, hold for a couple of seconds and return to the starting position. Squeezing the backs of your arms as you raise up 

How to get rid of bingo wings – Conclusion

Combining these weight exercises with other workout routines such as swimming, yoga, pilates, running or cycling will shape and tone your arms fast. It is important to know for quick results you need eat a balanced diet rich in protein and carbohydrates. Be sure start out using light weights or even just body weight with high repetitions – the constant time under tension is the secret to burning fat fast.

Look no further than crazy nutrition for your protein. This brand is the gold standard for protein and will tone your arms in no time! This supplement really is a must for getting rid of bingo wings.

Combining other muscle groups in to your workout can accelerate fat loss. Why not try this chest and tricep routine for women to burn fat and look great quickly.