​How to Get Rid of Bingo Wings!

Ever heard of bingo wings? If you haven't, its the commonly known term given to fat that hangs from the bottom of your arms or triceps. In my experience of training hundreds of different people, I've found that many of my female clients had an issue with the under portion of their arm. The bad news is that it can be a really bad confidence breaker and not always look great, but the on the other hand, the good news is that you can get rid of it!

What are 'bingo wings' ?

This particular fat is found under the arm, or more specifically the tricep. Like any body part, if your body fat increases with bad dietary choices, it will gain weight in particular areas, triceps is one of those. As body fat increases over time and the muscles get smaller and aren't regularly worked or tested, the arm size increases causing 'bingo wings'.

Is it possible to get rid of?

Yes! As this is related to body fat and muscle size you are in complete control of both, so it is more than possible to get rid of this problem, or most definitely improve it. The only thing you won't have control of is age, how fast or slow your metabolism is, and stretching of your skin, over years if you arm has stretched your skin, this is something that in extreme cases can only be fixed through surgery. Either way, if you clean up your diet, in conjunction with working on your triceps more, the muscles will increase in size, making the arm look more toned and firm, plus the more body fat you lose the leaner it will look. Also, the more muscle you have in an area the more fat your burn there.

The Triceps

The tricep muscles have 3 sections, and the more you work each part evenly, the better development and shape you'll see. Focussing on working the muscle group evenly will also challenge your body and not let it get used to doing the same thing. This alone will help with making changes faster.

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Best 3 exercises to tone your triceps

Overhead tricep extensions
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Equipment:
Dumbbell / Cable

How: 
​Arms start above the head holding the dumbbell, keep the elbows parallel. Lower the dumbbell behind the head and then extend and polish it back to the starting position.

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Tricep rope extensions
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Equipment:
Cable

How: 
​Arms start in a 90 degree angle, extend the arms down to straight and squeeze the tricep. Then return back to the starting position.

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Overhead tricep extensions
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Equipment:
Bench

How: 
​Start with your legs at 90 degrees and dip your body down to make your arms at a 90 degree angle, hold for 1 second at the bottom and explode back up. If its too easy extend the legs out to make the exercise more difficult.

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Summary

Reducing body fat with a better overall diet will help lose weight and body fat around the arms, this in correlation with a good variation of tricep exercises will make your arms firmer, stronger and will get rid of those bingo wings!

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