Let’s talk about the much-discussed and sometimes dreaded “Bingo Wings”—a term you may have heard thrown around in casual conversation or the gym. But where did this quirky name come from, and more importantly, how do we deal with them?
The phrase “Bingo Wings” is a playful, somewhat cheeky British term for the loose, sagging skin that often develops under the upper arms. Picture someone enthusiastically waving their arm in the air after a game of bingo, shouting, "Bingo!"—and you’ll understand where the name comes from. The motion tends to highlight the skin under the arms, which can wobble in a way some of us might not be too keen on.
While aging and genetics play a role in the development of bingo wings, they can be minimised with the right combination of toning exercises and care routines.
Exercises to Strengthen Upper Arms
If you’re looking to strengthen your upper arms, here are some tried-and-true exercises:
Tricep Dips
One of the most effective exercises for targeting the back of the arms. Using a sturdy chair or bench, lower your body slowly by bending your elbows, then push back up. Aim for 3 sets of 10-15 reps.
Overhead Tricep Extension
Grab a dumbbell (or a filled water bottle) with both hands, hold it above your head, and slowly lower it behind your neck, bending at the elbows. Then extend your arms back up. This move isolates the triceps, helping to firm them up.
Push-Ups
Not just for chest and shoulders, push-ups work the entire arm, including the triceps. Modify them to your strength level (start on your knees if needed), and aim for 3 sets of 10.
Tricep Kickbacks
With a dumbbell in each hand, bend forward slightly at the waist. Keep your elbows close to your body, and extend your arms back, squeezing the triceps at the top of the movement. This one’s a classic for tightening the back of the arm.
Resistance Band Tricep Press
A resistance band can work wonders for toning. Hold one end of the band with your left hand at your waist and press the other end back with your right hand, keeping your arm straight. Repeat on the other side.