Are you tired of those pesky "bingo wings" waving back at you every time you say hello?
We get it – that stubborn underarm flab can be a real buzzkill.
But we've got your back.
We’re about to get into simple and effective exercises to help you get rid of bingo wings for good.
No need for fancy gym equipment or complicated routines – just some dedication and a sprinkle of motivation.
Are you ready to remove the bingo wings?
Let's jump in:
What Are Bingo Wings?
Bingo wings are the flabby or sagging skin at the back of your upper arms. They usually appear when the triceps muscles are weak or when there’s excess fat in that area.
The term “bingo wings” comes from the way the skin can flap, similar to a wing, especially when you lift your arms.
This is a common concern for many people, especially as they age or if they haven’t been doing exercises that target the triceps and arms.
While they’re mostly harmless, many people want to tone and tighten their arms to improve strength and appearance.
Causes of bingo wings include:
- Lack of tricep-focused exercise
- Natural aging and loss of skin elasticity
- Excess body fat in the upper arm area
- Genetics
The good news? With targeted exercises and consistent effort, you can tone the triceps, strengthen your arms, and reduce the appearance of bingo wings.
Best Exercises For Bino Wings (Without Weights)
Let’s take a look at the workouts without weights that will help you remove bingo wings:
1. Dynamo Wrist Twists (No Weights)
Strengthens the forearms and also engages supportive arm muscles. This bingo arm exercise is also easier to do anywhere.
Execution:
· Hold the Dynamo with both hands in front of you.
· Rotate your wrists outward and inward against tension for 20–30 seconds.
· Rest 30–45 seconds and repeat.
· Do 3–4 sets each session.
2. Tornado Rotations (Advanced Grip & Arm Work)
Builds grip strength and engages multiple arm muscles through 3D movement, supporting overall arm tone.
Execution:
· Hold the Tornado firmly.
· Rotate handles clockwise 15–20 reps, then counterclockwise 15–20 reps.
· You can also perform “bicycle motion” rotations or twist and hold at high resistance for 10–15 seconds.
· Do 3–4 sets per direction.
3. Diamond Push-Ups
Diamond push-ups focus on both the chest and triceps, which is why they are among the best without weight workout for reducing bingo wings.
This exercise engages the muscles in the back of your arms, helping to shape and strengthen the area.
Execution:
- Get into a plank position with your hands close together to form a diamond shape.
- Lower your chest toward the diamond formed by your hands.
- Push through your palms to return to the starting position.
- Perform 3 sets of 12-15 repetitions.
4. Tricep Dips
Tricep dips are excellent for targeting the triceps, making them a valuable exercise for reducing bingo wings.
By engaging and toning the back of your arms, tricep dips contribute to a firmer and more sculpted appearance.
Execution:
- Position your hands shoulder-width apart on parallel bars or a sturdy surface.
- Extend your legs in front of you or keep them bent at a 90-degree angle.
- Lower your body by bending your elbows until they are at a 90-degree angle.
- Push through your palms to raise your body back up.
- Perform 3-5 sets of 10-15 repetitions.
5. Arm Circles
While arm circles may not directly target the triceps, they are beneficial for warming up the shoulder muscles and promoting overall arm mobility.
Including arm circles in your routine can complement other exercises and contribute to the overall goal of reducing bingo wings.
Execution:
- Stand with your feet shoulder-width apart.
- Extend your arms to the sides at shoulder height.
- Make small circles with your arms in a clockwise motion for 30 seconds.
- Reverse the direction for another 30 seconds.
- Perform 3-6 sets.
Exercises To Get Rid Of Bino Wings (With Weights)
Here is a list of exercises you can do to get rid of bingo wings using light to moderate weights:
6. Bench Press
The bench press effectively tones and strengthens your arms' muscles, especially the triceps.
By targeting the back of your arms, it helps reduce the appearance of bingo wings and promotes a more toned and defined look.
Execution:
- Lie down on a flat bench with your eyes directly under the bar.
- Grip the barbell with hands slightly wider than shoulder-width apart.
- Plant your feet firmly on the ground for stability.
- Unrack the bar and lower it to your mid-chest while keeping your elbows at a 90-degree angle.
- Pause briefly at the bottom, then push the bar back up to the starting position.
- Exhale as you push the bar up.
- Perform 3 sets of 10-12 repetitions.
7. Overhead Tricep Extensions
Overhead tricep extensions directly target the triceps, which can help tighten and firm the area commonly associated with bingo wings.
This exercise contributes to sculpting the back of your arms, reducing any sagging or excess flab.
Execution:
- Stand with feet hip-width apart, holding a dumbbell with both hands.
- Raise the dumbbell overhead, ensuring your elbows are close to your ears.
- Bend your elbows, lowering the dumbbell behind your head.
- Extend your arms, bringing the dumbbell back overhead.
- Perform 3 sets of 12-15 repetitions.
8. Bent Over Dumbbell Rows
Bent-over dumbbell rows work on the muscles of your upper back, contributing to improved overall arm definition.
Strengthening these muscles can help minimize the appearance of bingo wings and promote a more toned and sleeker look.
Execution:
- Stand with a dumbbell in each hand, palms facing your body.
- Hinge at your hips, keeping your back straight, until your torso is nearly parallel to the ground.
- Pull the dumbbells to your sides, squeezing your shoulder blades together.
- Lower the dumbbells back down with control.
- Perform 3 sets of 10-12 repetitions.
Best Ways To Get Rid Of Bingo Wings
Here are the best ways (other than workouts) that will help you get rid of bingo wings:
1. Healthy Diet and Calorie Control
A balanced diet is one of the best ways to manage body fat and tone up areas like the arms.
Reducing calorie intake by focusing on nutrient-dense foods, like lean proteins, fruits, vegetables, and whole grains helps shed excess fat from all over the body, including bingo wings.
Avoiding processed and sugary foods also helps in preventing fat accumulation.
By maintaining a calorie deficit, the body uses stored fat as fuel, gradually reducing fat deposits in areas like the upper arms.
2. Hydration and Water Intake
Staying well-hydrated is essential for overall health and can also improve skin elasticity, making the skin look firmer and less saggy.
Drinking enough water helps flush out toxins, promotes better digestion, and can aid in weight loss. When you’re hydrated, your skin is more likely to maintain its elasticity, helping to reduce the appearance of loose skin around the arms.
Aim for at least 8 glasses of water a day to support your body’s natural detoxification process and keep your skin looking healthy.
3. Non-Surgical Fat Reduction Treatments (e.g., CoolSculpting)
For those looking for more direct and non-invasive solutions, treatments like CoolSculpting or laser fat reduction can target stubborn fat areas like the upper arms.
CoolSculpting uses cold temperatures to freeze and destroy fat cells, which the body naturally eliminates over time.
This procedure can reduce fat in the arm area without surgery or downtime, making it an attractive option for those who want faster results without going under the knife.
4. Massage and Skin Tightening Techniques
Massaging the skin and using techniques like dry brushing can help stimulate circulation and improve skin elasticity.
Dry brushing involves using a natural bristle brush to gently exfoliate the skin, which can boost blood flow and promote lymphatic drainage. Firming massages, on the other hand, can help break down fat deposits and improve muscle tone beneath the skin.
While these methods require consistency, they can gradually improve the appearance of bingo wings over time.
Conclusion
Here is your no-nonsense guide to banish those bingo wings.
Stick to these exercises, stay motivated, and watch those bingo wings become a thing of the past.
You've got this under control.
Do you know some other moves that will help eliminate bingo wings? If so, the comments section is yours to write your heart out.
