The fat on your upper arms is sometimes called “bingo wings,” which is not a very flattering name. Another normal and unproblematic body part that has become a source of anger and fixation for a media-saturated audience is the thigh.
It’s what 2.4k of you ask Google every month: “exercises for bingo wings” or “bingo wings in general.” So, to help you, we talked to experts to sort out the false information from the real facts. For example, they told us why there are fat deposits around your triceps muscle and how to build an exercise plan to get rid of them, if that’s what you want to do.
What Does The Phrase ‘Bingo Wings’ Refer To?
The word “bingo wings” first appeared in the 1990s. It is likely derived from the game Bingo!, where the winner raises their winning scorecard for everyone to see and probably jiggles it to show off their bingo skills.
What Causes Bingo Wings?
Bingo wings usually come with getting older. As you get older, your body tends to slow down. Your metabolism speeds up, and it gets harder to keep your weight steady.
Some hormones, like testosterone and growth hormones, are made or used in different ways. Hormones and worry have a bigger effect on certain parts of a woman’s body, like her thighs and belly fat. Arms are also one of those places.
It’s also possible that bingo wings are caused by the fact that natural amounts of the growth hormone start to drop after age 40. When you have less growth hormones, your muscle mass goes down and your body changes how it breaks down and stores fat. This affects how easy it is for you to gain muscle and how hard it is for your body to burn fat.
Why Do You Get Bingo Wings?
Age makes the body lose muscle bulk and weakens the connective tissue that holds things together. Around the age of twenty, your body begins to break down collagen, which makes your face less firm. Also, the muscle cells that make the skin stretchy begin to get smaller. By thirty, it starts to sag here and there on its own. People who have weak connective tissue because of their genes may reach the “bingo wings” problem zone even earlier.
Upper arms that move back and forth, also known as “bingo wings,” have skin flaps that hang down and move with the arm. They can happen to both men and women. But because guys have 10 to 15 percent more muscle mass than women, bingo wings mostly affect women from a younger age.
What Helps To Get Rid Of Bingo Wings?
Arms that are too big affect almost everyone. The good news is that strength training can stop slumping. A natural way to support and tighten your arm muscles is to do workouts that are specific and work your arms well. This is because bingo wings will be less noticeable if you have more muscle mass and less body fat.
You should regularly work out your upper body, especially your upper arms, to get rid of this trouble spot. Keep at it for a long time. You can only get effects that you can see and that will last if you keep at it and get better over time.
Along with exercise, what you eat is the most important thing if you want to lose bingo wings. Some of the hardest workouts in the world won’t help if you eat poorly and gain weight at the same time. A healthy, well-balanced meal is important. Full proteins are the most important thing for muscle growth.
Which Muscles Do You Need To Train?
You need to work out your upper arms to get rid of bingo wings or stop skin from shrinking. The main muscles you should work on are the ones below:
The triceps is a muscle in the upper arm. It is also called the “three-headed arm muscle.” They go down the back of the upper arm. Their job is to pull the front arm backwards while it is bent.
Biceps, or the biceps brachii muscle: This is the “two-headed arm muscle” that goes with the triceps. The biceps bend the arm, which is why they are also called the arm flexors. These muscles also work when you pull your arms toward your chest, like when you do push-ups or pull-ups.
To begin, having strong arms is the best way to fight bingo wings. On the other hand, your arm exercises should be balanced. To keep your muscles and bones healthy, you should work out your agonist (triceps) and antagonist (biceps) muscles at the same time.
To make your upper body stronger all around, you should also work on strengthening your shoulder muscles.
How To Get Rid Of Bingo Wings At Home
1. Triceps Dips
You can do this with weights or just your own body weight, it depends on how hard you want to make it. Form should stay tight and fierce. Do your last set until you fail, and if you think it’s getting too easy, add some extra weight to your lap before you start. If you want to make it harder, you can also raise your feet on a chair. This move focuses on the main area of fat in the upper arms and should be a part of any schedule for arm day.
2. Bicep Curls
Do a bicep curl with dumbbells and try to really focus on making the muscle tight. For all types of weight training, you need to have a strong link between your mind and muscles. I love arm curls, and they’re one of the best ways to get rid of bingo wings.
3. Triceps Extensions
Grab a barbell with both hands and raise your arms above your head. With the dumbbell in your hand, slowly move the weight behind your head toward your neck. Go back to the starting position to finish one rep.
4. Shoulder Press
Doing the shoulder press is a great way to work out your shoulders and build power in your upper body. To keep the intensity of your workout high, try to slowly add more steps or weight over time. Don’t forget that your body won’t think “wow, this is hard!” if you don’t push yourself during a workout. To help me lift this weight, I should start getting stronger.
5. Close Grip Push-Ups
Close grip push-ups for 12 to 15 reps, three to four sets, are a great way to tone your arms. They work the triceps more because they are done with a close grip. This is the key area for bingo arms.
All of the above movements should be done as part of an upper-body workout or a day just for your arms. If you want to get the most out of your home workouts, I suggest doing these routines twice a week. You’ll slowly get stronger over time, and your arms will look better.
6. Lateral Raises
Stand up straight and bend your knees a little. Work your abs. Hold a barbell in each hand and hang your arms at your sides with the palms facing you. Lock your shoulder blades together, loosen up your neck, and raise your arms. Stand up straight with your elbows. Slow down the movement and keep doing it until your hands are about shoulder height and shaped like a “T.” Then slowly bring them down.
7. Military Plank
Do a forearm plank to start. Keep your abs and glutes tight and your arms below your shoulders. Now raise your body until you are in a high plank position. Do this by putting one hand where your arms were and then the other. One side at a time, lower yourself to your hands from here. It’s important to keep your hips straight on the floor at all times. As you work out slowly, keep your abs and hips tight to keep yourself steady.
Summary
- Bingo wings are loose skin bands on the upper arms that happen when you move because of gravity and not having enough muscle tone.
- Bingo wings are more likely to happen as you get older, starting in your mid-20s. This is because muscle bulk and connective tissue naturally decrease with age.
- Sagging arms can be fixed with specific workouts and a healthy diet.
- The best exercises are those that work the arms, biceps, and shoulders.