It's important to view this as a holistic process, encompassing both resistance training and overall body fitness, for the best outcomes.' How to work those arms By combining muscle-strengthening exercises with a fat-reduction strategy, you'll likely see quicker and more pronounced improvements. Women often carry more fat around their arms, contributing to the appearance of bingo wings. Gary added: 'Additionally, reducing body fat can significantly enhance the results. And if you're consistent with your routine, you should start to see decent changes in a few months. Gary advised: 'Hypertrophy is best achieved through progressive overload, which involves gradually increasing weight or resistance to challenge your muscles over time.'Īs with any exercise-based target, results will vary from person to person based on a myriad of factors such as diet, genetics and overall fitness level. This process is often associated with an increase in the amount of cellular proteins, particularly in muscle cells. Consistency is key here.'īuilding mucle relies on a process call hypertrophy, which refers to the increase in size or volume of cells, tissues, or organs due to the enlargement of individual cells. He added: 'We recommend incorporating these exercises into your routine twice a week. The optimal exercises for doing this are bicep curls and tricep pull-downs. This kind of training helps to firm up the area by building muscle, which in turn reduces the appearance of loose skin.' Gary said: 'When addressing the issue of 'bingo wings' or loose skin around the arms, the most effective approach is targeted resistance training, focusing on the biceps and triceps.

The slang term reared its head back in the 1990s, originating from the game Bingo, during which the upper arm becomes visible when the winner announces their winning score-card, holding it aloft for all to see and jiggling the card around.įor many, this upper arm fat can be quite stubborn and difficult to eliminate, but Gary Lockwood, CEO of 24/7 Fitness, says certain exercises can help. Hips, thighs and buttocks tend to accumulate more fat than other parts of the body - but there's one area where it's particularly visible which can sometimes cause embarrasment.Īnd that's the loose, flabby skin and underarm fat - commonly referred to as 'bingo wings' - that can often develop through aging or weight fluctuations.

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