What Are Bingo Wings?
If you’ve ever looked in the mirror and noticed extra jiggle on the back of your arms, you’re not alone. Over the years as a personal trainer, I’ve met countless clients who feel self-conscious about what we affectionately call “bingo wings.”
Bingo wings are the loose skin and excess fat that can hang from the upper arms. They’re especially common as we age or if we’ve lost muscle tone over time. But the good news? With the right exercises, nutrition, and a bit of consistency, you can tone up those arms and feel more confident in tank tops and sleeveless dresses.
Why Does This Happen?
Bingo wings don’t just show up overnight. They’re usually caused by a mix of factors, including:
- Low muscle tone: Without enough muscle mass in the upper arms, the area can look soft and saggy.
- Excess fat: Fat tends to store in certain areas for some people, and the arms can be one of them.
- Loose skin: As we age, our skin naturally loses elasticity, and this can make any extra fat or lack of muscle tone more noticeable.
On top of that, genetics, hormonal changes, and inactivity can all play a role. While we can’t control everything (hello, aging), there’s still a lot we can do to tighten and tone the area.
Can You Get Rid of Bingo Wings?
Yes, you can! But here’s the thing: it’s not just about doing a million arm exercises. Toning your arms requires a combination of:
- Building muscle: Focus on exercises that target your triceps (the muscles on the back of your arms) and biceps (the muscles on the front).
- Losing fat: You can’t spot-reduce fat, but losing overall body fat will help slim down your arms.
- Being consistent: Quick fixes don’t work. You need to stay consistent with your workouts and nutrition to see lasting results.
My Favorite Exercises for Toned Arms
Over the years, I’ve seen what works (and what doesn’t). If you want to tone your arms and tackle bingo wings, these are the exercises I recommend starting with:
1. Tricep Dips
- Sit on the edge of a sturdy chair or bench with your hands gripping the edge.
- Slide forward so your hips are off the seat and lower your body by bending your elbows.
- Push yourself back up.
This is a classic tricep exercise that really helps tighten the back of your arms.
2. Bicep Curls
- Hold a dumbbell or resistance band in each hand.
- Slowly curl the weights up toward your shoulders, keeping your elbows by your sides.
- Lower the weights back down.
Bicep curls are simple but effective for toning the front of your arms.
3. Push-Ups
- Start in a plank position or drop to your knees if you’re a beginner.
- Lower your body toward the ground, keeping your elbows close to your sides.
- Push back up.
Push-ups work your triceps, chest, and shoulders all at once, making them an amazing full upper-body exercise.
4. Overhead Tricep Extensions
- Grab a dumbbell with both hands and hold it behind your head.
- Extend your arms straight up, then slowly lower the weight back down.
This one really targets the back of your arms where bingo wings love to hang out.
5. Arm Circles
- Stretch your arms out to the sides at shoulder height.
- Make small circles forward for 30 seconds, then switch to backward circles.
It might look easy, but arm circles are a great way to tone your shoulders and arms without any equipment.
Why Fat Loss Matters
Here’s the truth: you can do all the arm exercises in the world, but if you’re carrying excess fat, it might still be hard to see the muscle tone underneath. That’s why fat loss is a big part of the equation.
To lose fat, you need to:
- Create a calorie deficit: This means burning more calories than you consume. You can do this by eating slightly less and moving more.
- Prioritize protein: Protein helps you maintain muscle while losing fat. Plus, it keeps you full!
- Stay active: Strength training is key for toning your arms, but don’t forget about cardio—it helps burn calories and improve overall fitness.
Remember, fat loss takes time. Be patient with yourself and focus on creating habits you can stick to.
Progress Takes Time
If I’ve learned anything in my 20+ years of training, it’s that consistency beats perfection every time. You don’t need to spend hours in the gym or follow a restrictive diet to see results. Instead, focus on small, sustainable changes like:
- Adding 2-3 arm-focused workout sessions to your week.
- Eating more whole, nutrient-dense foods.
- Staying active throughout the day (walking counts!).
The results won’t happen overnight, but if you stick with it, you’ll start to see progress—and not just in your arms. You’ll feel stronger, healthier, and more confident overall.
Final Thoughts
Bingo wings can be frustrating, but they’re not impossible to tackle. With the right mix of strength training, fat loss, and consistency, you can tone your arms and feel great about how they look.
Start small, stay consistent, and don’t be afraid to ask for help if you need it. Whether you’re working out at home or in the gym, remember: progress is progress. You’ve got this!
