8 Effective Exercises For Bingo Wings At Home

By admin June 15, 2021 in Fitness

Are you upset about having bingo wings? Have you started searching for ‘bingo wings’ or ‘exercise for bingo wings at home’ on Google? You will surely be amazed by millions of results in the search engine.

You will find numerous exercises for bingo wings to get rid of this condition and enjoy a healthy and fit life.

It is true that most women love wearing sleeveless tops and dresses. But many of them hate showing their arms due to pesky upper arm flab.

Fortunately, we are here to help you to discover different exercises to perform at home to get rid of bingo wings.

There is no quick fix for this condition; you will have to make some changes in your daily routine to make the desired difference.

You require burning fat, building muscle, and expelling toxin build-up. No worries, you can follow the arm-toning regime and incorporate it easily into your daily schedule.

Start it today and ditch your shrug all around the summers.

Well, to save your time from searching through numerous exercises to get rid of bingo wings, we have collected some of the best exercises for bingo wings at one place.

Table of Content

  • What are bingo wings?
  • What causes bingo wings?
  • How to get rid of bingo wings?
  • Exercises for Bingo Wings

What are Bingo Wings?

This term came from the game Bingo in which the upper arm of the gamer is visible when the winner of the game announces his winning scorecard.

Actually, it refers to the excess fat in the upper arm. This fat hangs down and swings when you move your arm.

This condition can occur to any gender. Since men have 10-15% more muscle mass than women, bingo wings are more likely to affect women at a younger age.

What causes bingo wings?

If your arm shakes more, it is a sign of aging. All thanks to God for this beautiful gift.

When you grow older, your body is likely to slow down in every term, like reacting to exercise, metabolism speed, and moreover, maintaining weight also becomes a challenge for you.

It also results in the change in the production or use of certain hormones.

During this period, the specific areas in the body of women are also affected due to hormones and stress. These include thighs and belly fat, and sometimes, arms as well.

Exercises For Bingo Wings

The reduction in hormone growth is normal as you get older, especially over the age of 40.

It also results in the reduction of muscle mass as well as the changes in how your body stores fat.

Basically, the easier it is for you to gain muscle, the harder it is for you to metabolize fat.

So, sometimes, trying to lose extra fat on your arm is fruitless.

But, there are numerous exercises for bingo wings that can help you to lose arm fat and get it back in the desired shape.

Read More: 10 Most Effective Daily Exercises For Women Over 40 To Stay Fit

How to Get Rid of Bingo Wings?

Unfortunately, all women experience flabby arms at one stage in their life.

But, the good news is that you can counteract sagging with the help of strength training.

There are various effective arm exercises that provide you natural ways to tighten and strengthen your arm muscles.

Always remember that the more muscle volume you will have, the lower percentage of body face you will have. Thus, you will have less visible bingo wings.

For this, you have to work on your upper body regularly, especially your upper arms.

Regular exercising can help you achieve visible results for a long time.

In addition to the exercise for bingo wings at home, you also need to focus on your intake of nutritious food.

If you eat an unbalanced diet, then the chances of getting the desired results of your workout decrease or slow down.

You must stick to a balanced and goal-oriented diet that includes complete proteins, especially whey protein, as it will help build and regenerate muscle strength more quickly and bring you closer to your goals quickly.

Exercises for Bingo Wings

No matter whether you have weight (dumbbells or kettlebells) or not, there are a number of exercises to build upper body muscle and tone your arms.

Push-ups

Exercises For Bingo Wings

  1. It can be the best exercise for bingo wings.
  2. Start with a plank position and place your hands under your shoulders, but slightly outside of them.
  3. Now, slowly start lowering yourself in the way that your elbows get folded by pulling them closer to the body. Make sure that your upper arms are at a 45-degree angle when you pull your torso to the ground.
  4. Then, pause for a second and push back your body at the starting position. Your hands and feet should be fixed the entire time.

Arm Circles

  1. If you are looking for the easiest exercise for bingo wings at home, you must try this exercise.
  2. You have to stand in the position where your feet are hip-wide apart and raise your both arms out on both sides of your arms.
  3. Control your body and start rotating your arms forward in a circular motion slowly.
  4. This exercise tenses the arm muscles slowly when you make the circular movement.

Diamond Push-ups

  1. Are you looking for effective exercises for bingo wings? You must perform diamond push-ups to get rid of bingo wings.
  2. Start with a plank position in the way your hands must be placed directly under your shoulders.
  3. Now, bring both your hands under your chest with the help of touching your thumbs and forefingers to the ground by creating a diamond shape.
  4. After this, start lowering your body in the way that your chest almost touches the ground. Make sure that your elbows must be tucked into both sides of your body.
  5. Pause for a second and push your body back to the starting position.

Lay Down Push-ups

  1. Be ready for normal push-ups in the way that your wrists must be placed under your elbows.
  2. Make sure that your elbows must be tucked into your torso, and start bending them and lowering your body until your entire body touches the ground.
  3. Now, release your hands by extending them in front of you in a way that you can tap the ground.
  4. After this, keep your hands back under the shoulders.
  5. Pause for a second and push your body back to the starting position.

Hand Release Push-ups

Exercises For Bingo Wings

  1. Be ready for normal push-ups in the way that your wrists must be placed under your elbows
  2. Make sure that your elbows must be tucked into your torso, and start bending them and lowering your body until your entire body touches the ground.
  3. Now, release your hands and raise them off the ground quickly.
  4. After this, replace your hands and push your body back to the starting position.

Tricep Dips

  1. This can be your best exercise for bingo wings and strengthen your arms as well.
  2. Take a secure bench or chair and place your hands on it by keeping them shoulder-width apart.
  3. Now, slide your butt to the front of the bench or chair by slightly bending your legs in front of you.
  4. Make sure that your arms should be straight in the way that your elbows may slightly bend, do not allow your elbows to lock in.
  5. Then, start bending your elbows slowly in the way that it lowers your body to the ground until the elbows reach 90-degree angle. Make sure that the back should be as close to the bench/chair as possible.
  6. After reaching the bottom and press down into the bench/chair so that you can keep your elbows straight. It will get you back to the starting position.

The T Push Up

  1. For this exercise for bingo wings at home, you have to start with a push-up position in the way that your arms must be straight.
  2. Now, start lowering yourself towards the ground slowly.
  3. When you push your body back to the previous position, slowly lift your one arm (like here we are lifting right) above your head. This way your full weight will be onto the left foot
  4. Now, keep your right arm straight in the way that the fingertips will point towards the ceiling.
  5. Hold this position for three seconds.
  6. Repeat the same steps by lifting your left arm.

Shoulder Arm Press With Dumbbells

Exercises For Bingo Wings

  • This exercise for bingo wings at home can be performed in a seated or standing position.
  • Just hold a dumbbell in each hand, your palms should be faced inwards.
  • Now, place your arms straight over your head.
  • Hold this position for one second and then, lower the dumbbells back to the shoulders slowly in almost three seconds.
  • Repeat these steps 6-8 times.

Read More: 12 Best Arm Exercises for Women

Final Words

If you are dealing with loose skin on the upper arms, you must try these effective exercises for bingo wings. Along with them, make sure to consume a healthy diet to counteract sagging arms.

It is important to build muscle to get shaped arms.

Well, start these exercises today and see the amazing results. Make sure to do them regularly.

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