Don’t you hate the term “bingo wings”? It can be a major embarrassment to those that have fat arms so here are some useful tips to help you get rid of those flabby arms forever. In order to lose bingo wings you need to do 2 things right: eat the right diet, and do the correct workout. Today we are going to focus on the workout.

There are basically 2 sets of muscle groups in the arms which you should look to work on. The triceps muscles are at the back of your arm and do not get used that much so they have a tendency to sag. The biceps are the muscles at the front of your arm which you will see if you tense your muscles when you bend your arm at the elbow. Focusing on toning the triceps will help you lose the bingo wings and gain strength in the arms.

Keeping an eye on what you eat is necessary to help in the process. Everyone knows that we are what we eat, but it is just that people are willing to do little or nothing about it. If you are generally overweight, reduce calorie intake, eat a diet that is low in fat and carry out regular cardiovascular exercise. Yes, you will lose fat off your arms although where you lose it from initially, is largely dictated by your genetic makeup. It takes discipline and motivation to lose bingo wings but it does not take very long. Your flabby arms are a result of your bad habits, and being overweight is what causes all of your arm fat.

Let’s take a look at some of the arm muscle exercises you can try

The first is called the side arm raise. Standing up straight (keeping your back straight) take a weight in each hand and raise your arms to shoulder level keeping your arms outstretched at all times. Hold it for 10 seconds and then move your arms back down to waist level. As your arms get fitter a stronger you should start to find it easier and notice some results. Try to keep the intensity high and increase the amount of repetitions that you do as you get stronger. Another good triceps exercise is similar to the side arm raise but instead of raising your arms to the side you extend the arms outwards to shoulder height. Keeping the arms straight rotate so that the palms face towards you then away from you in continuous movement. Again you should try to keep the intensity high and increase the amount of time you do it for as you get stronger (start with 30 seconds).

Arm curls are an effective way of toning the biceps. Standing up straight take a weight in each hand and hold your arms by your sides. Slowly bend your arms up so that your hands are by your shoulders. Then slowly straighten your arms back to where they were and repeat. You should try and increase the amount of repetitions you do and keep repeating until you cannot do another rep.