Goodbye, bingo wings: Exercises and tips for toned arms

If you’ve ever felt your upper arms jiggle like they’re making an encore performance after you’ve waved goodbye, you’re not alone!

Those lovable, albeit often unwanted, “bingo wings” are a reality many of us face, especially as we get older. But fear not — there are ways to tone those upper arms so you can confidently say goodbye to bingo wings for good.

Let's explore what causes bingo wings, the best exercises to target them, and a few additional options (both surgical and non-surgical) for getting rid of excess arm flab. Let’s dive in!

What are bingo wings?

Bingo wings refer to the loose or sagging skin and extra fat that can accumulate on the underside of the upper arms. This area can become a bit, well, swingy, especially when you’re waving.

The term originated from the image of someone raising their arm to shout “Bingo!” and noticing a bit of extra movement under the arm.

Bingo wings can happen to anyone, but they’re most common among women and tend to be more noticeable as we age or after weight fluctuations.

The good news? With the right approach, you can tone and tighten this area to get arms you feel extra proud to show off in sleeveless tops!

What causes bingo wings?

Before we jump into the solutions, let’s talk about the causes behind those flapping arms. Bingo wings aren’t just a result of bad luck or genetics; they’re influenced by a few key factors:

• Ageing — As we get older, our skin loses elasticity, and muscle tone decreases naturally [1]. With lower muscle mass and less tight skin, the upper arms can develop that loose appearance over time [2].
• Weight loss — While losing weight can be fantastic for your overall health, it can also leave behind some excess skin, particularly in areas like the upper arms where the skin is thinner. Rapid weight loss can make this even more noticeable [3].
• Low muscle mass — If you’re not engaging in regular upper-body exercise, the muscles in your arms may weaken, making it harder for the skin to stay firm. Building muscle can help create a more toned, defined look.
• Hormonal changes — Fluctuations in hormones, especially as we age, can influence fat distribution and skin elasticity, which may cause the upper arms to sag more than other areas [4].
• Genetics — Yes, sometimes it does come down to genes. Some people are more prone to storing extra fat in their upper arms than others [5]. But even if you have a genetic predisposition, that doesn’t mean you’re stuck with bingo wings forever!

The best exercises for bingo wings

If you’re ready to tighten up your arms and wave goodbye to bingo wings, exercise is a must.

Targeting your triceps (the muscles at the back of the upper arm) and surrounding shoulder muscles with upper-body workouts can help build strength and tone the area.

When it comes to weight loss, though, the body doesn’t play favourites — no matter how many tricep dips you do, it won’t magically decide to shed fat from just your upper arms.

Known in the scientific world as "spot reduction," this idea of losing fat in targeted areas by working those specific muscles is, unfortunately, a myth [6].

Here’s why: when your body starts burning fat, it draws from fat stores all over, rather than from the areas you’re exercising.

So, while arm workouts will build muscle in that region (hello, toned triceps!), they won’t necessarily lead to fat loss from that exact spot. Think of it as asking a candle to melt just one side — it all melts together!

While you can’t pick exactly where the fat will melt away, you can still work on building strong, toned muscles that give your upper arm more definition and shape.

By strengthening the triceps, biceps, and shoulders through weight training, you’ll not only feel more powerful but also create a firmer foundation under the skin.

Here are some of the best exercises to get started with.

1. Tricep dips

A classic move for targeting those triceps! Sit on a sturdy chair or bench, place your hands on the edge, and walk your feet out in front of you. Lower your body by bending your elbows, then push back up. Keep those elbows tucked in to really feel it in the triceps.

Reps: Aim for 10-15 reps, rest, then repeat for 3 sets.

2. Overhead tricep extensions

Grab a dumbbell (or a water bottle if you’re at home!) and lift it over your head with both hands. Lower the weight behind your head by bending your elbows, then raise it back up. This one’s a burner but works wonders on the triceps.

Reps: Try 12-15 reps for 3 sets.

3. Bicep curls

While targeting bingo wings means working the triceps, don’t forget about your biceps! Building the whole arm will give you more definition. Stand with a dumbbell in each hand, curl the weights up, squeezing at the top, then slowly lower.

Reps: Go for 12-15 reps for 3 sets.

4. Tricep kickbacks

For this one, hold a weight in one hand and bend forward slightly. Keep your upper arm close to your body and extend your elbow, pushing the weight back until your arm is straight. This isolates the triceps, making it an ideal move for targeting bingo wings.

Reps: Aim for 12-15 reps per arm, then switch.

5. Shoulder press

Don’t forget to work those shoulders for an overall toned upper body. Hold a dumbbell in each hand at shoulder height and press the weights upward until your arms are straight. Lower them slowly and repeat.

Reps: 10-12 reps for 3 sets should do the trick.

6. Press-ups (push-ups)

If you’re ready to take it up a notch, press-ups are fantastic for working the arms, shoulders, and chest. Start on your knees if you’re new to them and progress to a full press-up as you get stronger. No equipment is needed here, just your body weight.

Reps: 8-12 reps, working up to 3 sets.

These exercises, when combined with a consistent workout routine and a healthy diet, can help burn fat, build muscle, and give you more defined arms.

Remember, building muscle also supports your body’s ability to burn more calories, so it’s a win-win.

Can you get bingo wings surgically removed?

For some people, exercise and diet alone may not fully get rid of bingo wings, especially if there’s a lot of excess skin. In these cases, surgical options are available for a more dramatic transformation.

Brachioplasty (arm lift)

An arm lift, or brachioplasty, is a surgical procedure that removes excess skin and fat from the upper arms.

During the surgery, an incision is made on the inner arm or along the back of the arm, and the excess skin and fat are removed. While it can be highly effective, brachioplasty does come with a recovery period and a visible scar.

Liposuction

If your primary concern is excess fat rather than loose skin, liposuction may be an option. This procedure involves removing fat deposits from under the skin, which can help create a more toned appearance.

However, liposuction doesn’t address loose skin, so it’s best for those with good skin elasticity.

Other ways to get rid of bingo wings

Surgery isn’t the only route to more toned arms. There are several non-surgical treatments and lifestyle changes that can also make a difference:

• Healthy diet: A healthy diet is crucial for losing body fat overall. Eating a diet rich in lean protein, whole grains, and plenty of fruits and vegetables can support your weight loss efforts and help you build muscle. Avoiding processed foods and keeping an eye on your fat intake can also make a big difference.
• Consistent cardio: Burning calories through regular cardio — think walking, cycling, swimming, or even a dance workout — supports fat loss to get closer to those toned arms. Pairing regular cardio exercise with your strength training routine can help reduce excess fat on the arms and give you a more toned appearance. 

And then there’s the game-changer: Juniper’s Weight Reset Program. Here’s how it could be your secret weapon against stubborn arm flab!

Juniper’s Weight Reset Program: The smart way to tackle stubborn fat

For those of us looking for a serious boost in our weight loss journey, Juniper’s Weight Reset Program may be just the answer.

This program is not only designed to help you build muscle and reduce overall body fat but also uses a smart approach backed by science to help you manage those tricky areas — including the arms.

The program centres around proven medical treatment for weight loss. It helps you turn down food noise, understand your hunger cues, and curb your appetite. But it doesn’t stop there:

• Achieveable weight loss – Steady, sustainable weight loss that's perfect for those wanting to avoid the “yo-yo” dieting effect and finally take control of their health.
• Personalised support – You’ll have unlimited access to healthcare professionals for guidance and support, so you’re never alone on this journey.
• Focus on long-term results – Juniper's Weight Reset Program is all about setting you up for success, with tools and treatments that help you lose weight, build muscle, keep the weight off and live a healthier, happier life.

Saying goodbye to bingo wings might take time, but with the right combination of exercises, a balanced diet, and support from Juniper’s Weight Reset Program, you’re well on your way to achieving the toned arms you’ve been dreaming of.

Embrace your journey, take it one step at a time, and enjoy the progress along the way.

Here’s to showing off those arms with confidence, wearing sleeveless tops and waving goodbye to bingo wings forever.

Image credit: Mikhail Nilov via Pexels