Sarah’s Health Notes: Un-flap those bingo wings
Droopy skin under your upper arms – un-fondly called ‘bingo wings’ – affects almost all of us as the years go by according to personal trainer Jemma Thomas. After floppy tummies, bingo wings are the most common area that she’s asked about by the women who subscribe to her online fitness community, Jemma’s Health Hub.
A Beauty Bible reader emailed me about this very thing recently, asking if there was a topical product that would help. Sorry, but really truly the answer is no. Of course, moisturising and exfoliating – also dry skin body brushing - can make the skin look better but they just can’t take up the slack.
What can help, however, is simple exercises that target the muscles at the front and back of your upper arms, the biceps and triceps respectively. When trainer Tom Farrow of Areté Performance got me punching the air hard and fast for a couple of minutes two or three times a week, I saw a difference within a few weeks. (And it was great therapy if I was cross with someone…)
The most effective aid to these exercises is to use weights, says Jemma, starting with 2kg. She suggests investing in a proper pair but ‘meanwhile, use a pair of trusty tin cans as they weigh around 2kg normally and are the perfect shape to hold as you work out those biceps and triceps,’ she adds. (Biceps are the muscles at the front of your upper arms and triceps are the muscles at the back.)
Below you will find three exercises that Jemma says are tops for tightening those pesky bingo wings.
If you need guidance, Jemma’s Health Hub focuses on arms every Wednesday. Membership is £29 per month for five online work-out sessions a week.
Exercise 1: Fast punches
• Stand with your feet a little wider than hip width apart, toes pointing straight ahead.
• Lower your body into a squat as if you are about to sit down; your knees should follow the direction of your feet and your bottom should feel like you're just hovering over a chair.
• With your arms straight out in front of you, hold your weights vertical at shoulder height, so your thumbs are uppermost and palms facing inward.
• Punch out in front for 45 seconds, take a 15 second break, repeat x 3.
Watch note: keep your shoulders down and don’t tense your neck.
Exercise 2: Bicep curl with shoulder press
• Stand with your feet a little wider than hip width apart. Toes pointing straight ahead.
Lower your body into a squat as above.
• With your arms hanging down by your sides, hold a weight in each palm. Your palms should be facing forward and upward.
• Keeping your upper arms stationary and your elbows close to your body, curl the weights up to shoulder level, feeling your biceps contract as you do so.
• Do this 12 times then rest for 15 seconds; repeat for 3 sets.
Watch note: Inhale before you start to raise the weights and exhale as you bring your palms up.
Exercise 3: Upright row
• Stand with legs hip width apart, arms hanging down by your sides.
• Curl your hands round the weights, palms facing inwards at your thighs.
• Bending your elbows out to the sides as if you are rowing, lift the weights up the sides of your body up to chest height. Slowly return your arms to the starting place.
• Do this 12 times then rest for 15 seconds; repeat for 3 sets.
