Written by ladies personal trainer Justina Triasovaite.

How to get rid of bingo wings?

How to get of “bingo wings” is a big dilemma for many women with flabby underarms. Even if you lose weight, you may still have those bingo wings, which are not aesthetically pleasant.
Flabby uppers arms are very common in society. Also known as bat or bingo wings, this condition also create an undesirable cosmetic effect, which often deters women from wearing sleeveless tops and shirts. While everyone talks about getting rid of weight from the waistline and thighs, very few people actually know how to get rid of this particular problem. Even after successful weight loss from the waist and hips, flabby arms often persist. If you want to get rid of your bingo wings you need to perform exercises that target your triceps muscles such as push-ups, triceps extensions and overhead extensions. Here we provide you with a few tips for flabby arms that can be done with or without the use of weights.

Triangle Push-ups are the most effective way to tighten the muscles and skin in the upper arms. Further this exercise also strengthens muscles of the chest, abdomen, and lower back. To perform triangle push ups do the following

Get on all fours and place the hands on the floor just underneath each shoulder.

Bring the hands together and form a triangle with your thumbs and forefingers.

Extend the feet and raise the rest of the body on your toes.
Let the upper torso go close to the ground and then push up.

Initially you may place the knees on the ground but with time you should be able to do it without knee support. Perform this routine at least 5 -10 times

​Triceps Kickbacks is another great exercise to tone the upper arms. There are many variations of this exercise. We recommend you exercise in the following way:

Hold a dumbbell in each hand

Stand up and then gently bend forwards to about 30 degrees
Hold the left dumbbell at the side of your abdomen and then push the right dumbbell as far back as you can.

Alternate this movement with the right and left hand

Dips are considered to be the 3rd best exercise for flabby upper arms.

Take a wide based chair which is heavy and sturdy.

Stand in front of the chair and then lower your body down until both your hands are on the chair seat.

Then push your leg out and hold for a few seconds.

Bring the legs back in and hold again for a few seconds.
Do this exercise ten times

Arm circles are another great way to tone the upper arm muscles.

Stand straight with feet slightly apart.

Extend your hands straight until they are parallel with the shoulder.

Then perform small circles with both arms.
Vary the size of circles.

Arnold Press is another method to increase upper arm strength and tighten the muscles.

Stand straight
Spread legs apart by 12 inches.

Hold a dumbbell in each arm.
Start at the side and then bring the dumbbell to the upper chest and then lift it above your head.

Hold for a few seconds.

Bring the dumbbells back to the chest and then down to the sides.
Repeat ten times

Other Important Tips

It is important to understand that toning and increasing strength of the upper arms is not a one shot deal. You must be regular in the exercise. You do not have to perform all the exercises mentioned above in one day. Alternate the exercise each day and try and perform 3 sets of ten. It is recommended that to get rid of bingo arms, at least perform the exercises 2-3 times a week. You may initially do the exercise without weights but as you build strength and endurance, concentrate on upper body workout with weights
On other days, you should perform high intensity training (HIIT) which is a very good way to burn fat fast. HIIT is an interval training program that consists of alternating short periods of intense anaerobic exercises with a short recovery period. The typical HIIT session lasts anywhere from 5-20 minutes. This may include squatting, running, cycling or cardiovascular fitness. HIIT has maximum benefit if performed at least twice a week. Compared with other regimens, HIIT improves fat and glucose metabolism.
In addition, it is important that you also eat a health diet. This means avoiding processed and refined foods. Instead eat plenty of fruits, vegetables and drink ample water.


Whether you call them bingo wings or bat wings, no one wants flabby, sagging underarms. Even though one cannot control age and gravity, there are some measures you can take to get rid of your grandma arms. In addition to HIIT and a healthy diet, exercises that target your triceps will quickly make your bingo wings disappear fast.

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Written by: Justina

Professional Personal Trainer in London Justina Triasovaite is a trilingual, highly educated, professional and friendly advanced PT. 100% dedicated to fitness, Justina's workouts are extremely varied, adapted to you, fun and effective. If you want to enjoy exercising, not be bored and SEE RESULTS don't hesitate to take your fitness to the next level with Justina!