How To Get Rid Of Bingo Wings With These Exercises

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Not everyone has the time to stay active and prepare healthy food all the time. As a result, it’s perfectly normal to carry a little bit of extra fat, especially if it’s been a difficult year.

For a lot of people, some excess fat isn’t an issue, but it’s easy to be self-conscious about it. One of the most noticeable areas for fat gain is on the arms, where the so-called “bingo wings” develop.  

Bingo wings are perfectly normal, especially as we get older, but they can be frustrating. Luckily, they don’t have to be permanent. It’s possible to reduce or remove your bingo wings entirely with the right exercises and diet.

These exercises don’t have to be incredibly intense either, and you don’t need to spend all day in the gym in order to see results. 

What Are Bingo Wings? 

As we get older, our bodies are more likely to store fat to use as energy. This is compounded by the fact that regular exercise becomes harder as we get busier with work and life in general.

Our arms are one of the main areas for fat storage, with the upper arm being particularly affected. The term bingo wings come from the game bingo, where players raise their hand and shout bingo to announce they’ve won.  

The term was first coined in the 90s, inspired by bingo halls and the female bingo players that played there.

Today, more people play bingo online than in person, but bingo wings are still around. While they’re a normal part of getting older, most people would prefer not to have to deal with them. As a result, the number of people looking to get into exercise as they age is increasing.  

What Causes Bingo Wings?

It gets more difficult to grow muscle as you get older, and your body is more inclined to store energy as fat. Unfortunately, there are no natural quick cures, and attempting to eliminate arm fat, in particular, is futile.

It’s impossible to target a specific area of your body for fat loss. Instead, your work boils down to a typical combination of learning how to gain muscle and losing body fat. 

If you want to get rid of your bingo wings and lead a healthier lifestyle, we’ve got some great exercises for you to follow. For best results, you should also follow a good diet, but these exercises for bingo wings will help you burn stubborn fat and tone up your arms for a healthier and happier body. 

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The Best Exercises to get rid of Bingo Wings 

Exercise is the easiest way to reduce fat and gain muscle, helping to make your arms look firmer and healthier.

The main exercises you’ll be doing will be targeting the arms, as this is where the bingo wings are located.

While arm exercises won’t help to reduce fat on your arms specifically, they will help you to build some muscle there while also helping to reduce your fat overall.  

The arms are made up of lots of different muscles that all work together to allow you to lift, carry, push and other important movements.

You want to use exercises that place emphasis on your upper arms as much as possible.

To assist in burning fat and building muscle in the arms, include the following muscles to carry out the best exercises for bingo wings: 

Biceps Brachii: This muscle, which starts at the front and rear of your shoulder and connects together near the elbow, is commonly referred to as just ‘biceps.’ Brachialis: The brachialis muscle is beneath the bicep muscle and works as a bridge between your forearm and upper arm. Coracobrachialis: Located near the shoulder, this muscle assists in bringing your arm closer to your body while also stabilising the shoulder joint in mid-movement. Triceps: The brachii muscle, often known as the triceps, runs down the back of the upper arm and aids with forearm extension. Anconeus: The anconeus is a minor muscle that aids in forearm and elbow rotation 

You can work out your arms either using weights or at home without any equipment.

Weights will give you more versatility, but you can still get excellent results from working out without weights too.

In this list, we’ve included some examples of bingo wings exercises you can do without needing any equipment. You can also strengthen with some yoga workouts.

Best Bingo Wings Exercises Without Weights 

You don’t need fancy gym equipment to burn fat and build muscle. All of the exercises below can be done without weights and are still highly effective at helping you get rid of your unwanted bingo wings.

You can do these exercises to get rid of bingo wings at home or at the gym, wherever you prefer.  


push up exercise

Pushups are a classic exercise that are ideal for conditioning and improving strength. The movement makes use of nearly all of the muscles in your upper body, including your chest and arms. To perform a perfect pushup, follow these steps: 

Get into the plank position, with your arms straight and palms against the floor, supporting your weight. Your hands should be about level with your shoulders. If this is too hard for you, you can support yourself on your knees instead of on your toes.  Lower your body slowly until your chest nearly touches the floor. As you lower yourself, you should tuck your elbows close to your body so that they form a 45-degree angle with your body at the lowest position. Pause at the bottom of the movement before pushing yourself back up, making sure to brace your core as you do so. It’s best to do this exercise for three sets of between five and ten repetitions. If you can do more, you can increase the number of sets. 

Arm Circles 

arm circle exercise

Arm circles are a great warm-up exercise, helping to gain control over the muscles in your arms and shoulders. They’re very easy to perform, but you should make sure that the movement is as controlled as possible. 

Start the exercise with your feet shoulder-width apart and raise your arms up on each side You want both arms outstretched before starting to slowly rotate them, tensing the muscle and moving your arms in a circular motion. This exercise can be done for three sets of ten rotations 

Tricep Dips 

triceps dips

Your triceps are the muscle at the back of your arm, and it’s this area that’s most affected by bingo wings.

By toning the tricep, you can help reduce the appearance of excess fat by making your arm look firmer and stronger.

Tricep dips are performed against a chair or table and will focus almost entirely on the tricep. 

Start the exercise with your arms facing behind you with your hands against the chair or table. Make sure this is secure before you start exercising. Your legs should be outstretched in front of you, with your feet taking some of your weight. Start the movement by gently lowering yourself using your arms, your elbow will bend as you move downwards, and you should feel your triceps working to support your weight. Keep your core tight, and don’t move your legs as you lower yourself, stopping when your upper arm is perpendicular to the floor. Lift yourself back up, being careful to keep your core tight and your legs straight, letting your triceps do all of the work. You can do three sets of between five and ten repetitions of these too, increasing the number of sets or using a lower starting point to increase the difficulty. 

Close Grip Pushups 

close grip push ups

Close-grip pushups, also known as diamond pushups, are another excellent upper body exercise to strengthen your arms and chest, helping to tone your body and make it look better than ever.

While the pushup focuses more on your chest, this close grip variant should target your upper arm and triceps better. 

Get into the pushup position with your legs outstretched and your weight supported by your feet and your hands. Again, you can start from your knees if the regular position is too hard for you. This time, your hands should be directly under your chest and touching one another. Your hands should form a diamond shape as your palms press against the floor. Just like before, lower yourself slowly until your chest is close to touching the floor before pushing yourself back up. Your elbows should stay tucked fairly close to your body.  You can perform the close grip pushups for three sets of between five and ten repetitions.  


burpees exercices

Burpees are more of a conditioning exercise than one designed to build muscle, but they’re also great for developing upper body strength and endurance.

These will help you to burn fat and get in shape to show off your progress better. Follow these steps below to perform the perfect burpee exercise and complete your bingo wing challenge. 

Standing with your feet shoulder-width apart, your weight in your heels, and your arms at your sides, stand with your feet shoulder-width apart, your weight in your heels, and your arms at your sides. Squat by pushing your hips back, bending your knees, and lowering your body. Place your hands directly in front of and just inside your feet on the floor. Place your weight on your hands and shift your weight. In a plank stance, jump your feet back and softly land on the balls of your feet. From your head to your heels, your body should make a straight line. Allowing your back to sag or your butt to stick up in the air can prevent you from engaging your core efficiently. Your feet should land just outside of your hands as you jump back. Reach your arms above your head and leap into the air. For your following rep, land and instantly lower back into a squat. You can repeat this for up to twelve repetitions in each set. Do three or more sets for maximum impact. 

Frequently asked questions

How often should I exercise for the best results? 

This depends on your goals, but most experts agree that three to five days a week is best for staying healthy and in shape. Of course, the most important thing is to be consistent, sticking to your routine over months and years. If three to five days is too much at first, you can start off with a lower frequency and build into it.

Is it possible to get rid of bingo wings without exercise? 

Losing fat is possible without exercise if you follow a careful diet plan. However, exercise combined with a healthy diet will give the best results. By exercising regularly, you’re helping to lose fat and build muscle, which will give a firmer look. Diet alone will only help to reduce fat.

Do I need to follow a diet plan to get rid of my bingo wings? 

You don’t need to be strict on your diet to lose fat and get rid of bingo wings, but it definitely helps. You should ideally count your calories and aim to consume fewer calories than you burn through exercise and daily activities. You can still get good results with just exercise alone, provided your diet isn’t too unhealthy.

Will working out my arms make me look bulky?

Performing exercises to gain muscle is sometimes avoided because of the belief that it will lead to bulky or unfeminine arms, shoulders and chest.

However, nothing could be further from the truth. Building muscle takes a lot of time, especially for women, and it will take many years of intense training before you start to look bulky. Instead, the muscle you gain will help your arms look firmer and healthier.

I can’t do a pushup yet, what other exercises can I do?

If you can’t do a pushup, there are still many other exercises you can do, including arm circles and tricep dips.

However, there is a way you can still make use of pushups even if you’re too weak for them. Instead of using your feet and hands to support your weight in plank position, you rest on your knees and hands instead. This makes it much easier to do and will help you build strength until you can do a full pushup.  

Author: Glen Ferguson