How to lose bingo wings?

THERE comes a point in all our lives where we look in the mirror and realise that, horrifyingly, we’ve grown bingo wings.

You know, that swathe of skin that flaps about unceremoniously under our arms – between our armpits and elbows.

7 Bingo wings plague many women, with around ten per cent of women admitting they are worried about their arm fatCredit: Getty – Contributor

It’s enough to put you off wearing sleeveless tops and dresses for life.

A few months ago, Women’s Health conducted a survey which found that ten per cent of women were most worried about their arm fat.

Women tend to be more prone to putting on fat on their arms because certain areas are more affected by hormones and stress – in our case, lower belly, thighs and arms.

“Bingo wings are caused by a combination of body fat and low muscle mass in the upper body,” Melissa Weldon, head trainer at boutique fitness concept Sweat It, told The Sun.

7 You don’t have to go to the gym to sculpt those arms – you can use anything from milk cartons to cans of beansCredit: Stewart Williams – The Sun

“Traditionally, women have been wary of training upper body due to the myth that it’ll make them ‘bulky’…when, in fact, upper body training would give them more tone and firmness.”

The more muscle you have in your arms, the less flabby that area will be but to some degree, gravity and skin elasticity are going to do their things – whether you can bench press your own weight or not.

As we get older, our metabolism slows down and our production of hormones like growth hormone and testosterone starts to change, making it more likely women will pile on fat rather than build muscle.

While there’s no immediate “cure” for bingo wings (is there one for anything?), there are things you can do to firm up your triceps (that’s the muscle at the back of the upper arm), and reduce their appearance.

7 Losing body fat in general will make dealing with problem areas like arms easierCredit: Getty – Contributor

For a start, reducing your overall body fat will help.

Women of all sizes, ages and fitness levels can and do develop saggy upper arms but there’s no doubt that making sure you’re not carrying a load of excess fat will make it easier to reduce their appearance.

You don’t have to work out continuously – twice a week should be enough to start seeing, and more importantly feeling a difference.

Always make sure that you give yourself at least a day in between arm workouts to allow time for your muscles to recover and repair.

If you’re working out at home, swap weights for things around the house – litre bottles of water, bags of flour or rice…anything that weighs something, is easy to grip and move.


1. Tricep kickbacks

7 Bring your weight – or milk carton behind you with a straight arm, before bringing it back down to your sideCredit: Getty – Contributor

Take a weight in one arm and hold onto a bench or seat with the other.

Lean over whatever you’re holding onto.

Bend the arm with the weight and move the lower arm backwards before slowly bringing it back in line with your body.

Repeat 8-12x, rest for 30 secs and then repeat for three sets.

2. Front raise

Grab your two weights and let your arms hang at your sides – palms facing your body.

Then raise your arms in front of you until they’re parallel to the floor and in a direct line from your torso.

Pause and then slowly lower the weights back to the starting position.

Repeat 8-12x, rest for 30 secs and then repeat for three sets.

3. Plank

7 Planking is great for core activation and arm muscle toning – win, winCredit: Getty – Contributor

Lie on the ground before lifting yourself into a plank position with your forearms on the floor, elbows towards your torso (a bit like the sphinx).

Keep your bum down, legs out straight – the only thing touching the ground should be your toes and your forearms.

Stay in this position for 30 seconds initially, break for 30 seconds, and then go again for 40 seconds. Try to work your way up to a minute.

And once you’ve mastered those, then there are some more advanced bingo-busting exercises you could try which involve a little more strength and balance.

Melissa recommends three more specific – and advanced – exercises to work the arms and promote overall fat loss – which in turn, can help combat the dreaded bingo wings.

3. Bicep Burpees

7 Burpees are amazing for all-round body toning and fat burning – but that inital push up is going to help develop your bicepsCredit: Getty – Contributor

Holding a set of dumbbells, perform a burpee; place dumbells down between feet, shoot feet back, jump in and perform 3 bicep curls.

If that’s too much (and for many of us it probably is), just concentrate on nailing your burpee – begin by lying on the ground flat, then jump up in the air before landing in a squat and going back to your starting position.

Repeat 8-12x, rest for 30 secs and then repeat for three sets.

4. Banded Tricep Push Downs

Securing a power band to a pull-up bar or frame; with an overhand grip push band down towards your hips until your elbows are locked out.

And if you can’t do that, simply grab your resistance band, hold it behind your back with one and pull up above your head with the other.

Repeat 8-12x, rest for 30 secs and then repeat for three sets.

5. Renegade Push-Up

7 There’s nothing like adding a little weight to make exercises that bit harderCredit: Getty – Contributor

Holding a set of heavy dumbells; hold a full plank.

Alternate pulling each dumbbell up towards rib cage and then perform a press up. Bring your right weight up to your waist and back down to the floor. Repeat on the left. Then do a press up. Row right, Row Left and One Press Up.

Repeat 8-12x, rest for 30 secs and then repeat for three sets.


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Ultimately, however, it’s totally normal and fine to not have the triceps of an Olympian – nobody really cares and it’s not something worth worrying about.

For centuries, women have been made to feel awful about their arms while men’s arms are seen as symbols of strength (even if they’re not especially muscular).

But if you do want to get stronger and firmer arms (and research has shown that the key to living longer is to get stronger) then concentrating on exercising your upper body a couple of times a week should help.

Do you avoid wearing sleeveless tops? Well, with this bingo wing busting workout from Matt Roberts’ gyms (personal trainer to David Cameron don’t you know!), you’ll be reaching for a camisole with your Summer-ready arms!

Before we start, the most important thing to remember when trying to tone up a certain area is that you can’t target fat loss but, by doing fast paced exercises to get your heart pumping and doing specific moves to target the tricep muscles, you can achieve arms to be proud of.


In this 20 minute workout, you will burn calories to burn fat and blast those bingo wings for good. And it can all be done at home too so there’s no excuses here! But fear not, if it does all sound a bit daunting, there are a few easier tricks at the bottom.

How it works:
In each circuit, you will set your watch for eight minutes, then you will perform each exercise for the stated repetitions and repeat as many times as you can with as little rest as possible until the time is up. Don’t worry if you don’t make it through all the exercises in the eight minutes – the more regularly you do it, the better you’ll be and you’re sure to be hitting all the reps in no time. Remember to rest for two minutes between the two circuits.

What to prepare:
– comfy clothes
– water


Circuit 1:
1. Wall angels – 10 reps
Stand with your back against a wall and put the backs of your hands against the wall by your side. Maintaining contact with the wall, slowly slide your hands up the wall towards the ceiling, return to your side and repeat 10 times.

2. Incline press ups – 10 reps
With your hands on a bench/step/sofa, concentrate on lowering your body in a straight line and pressing up fast. Even though press-ups sound scary, remember you can put your knees on the floor to make it easier.


3. Knee tucks – 10 reps each side
While still in a press-up position (but this time not with your knees on the floor), lift one foot and bring your knee up towards your chest. Return to starting position and repeat on opposite side – do this as quickly as you can.

4. Straight arm plank with shoulder touches – 10 reps each side
Still in the press-up position (only one more to go, we promise), widen your foot stance and squeeze in your torso holding a strong position, lift one palm off the floor and touch the opposite shoulder, return to starting position and repeat with the opposite hand.

*2 minutes’ rest*

Circuit 2:
1. Eccentric press ups – 5 reps
This time we are going for the full press-up (with your knees on the ground for ease) and your hands on the floor. Count for five seconds as you lower yourself to the floor, then reset and go again.

2. Body weight squats – 10 reps
Bend from the hips, keeping your weight in your heels and maintaining a straight back. Bend your knees until they are at 90° and then push back up to standing.


3. Chair tricep dips – 10 reps
Using a step or a chair and keeping elbows close to body and hips straight, lower your body until your shoulders are slightly stretched (upper arms and forearms form a right angle), push to starting position and repeat.

4. Floor Y raise – 15 reps
Lie face down on the floor with your arms resting above your head, completely straight and at a 35° angle to your body, forming a Y shape. Position your hands so that palms are facing each other and thumbs are pointing to ceiling. Raise your arms as high as you comfortably can.

That doesn’t sound too hard, does it? And even if it does, it will certainly get easier as you get stronger and your arms get slimmer.

Workout put together by Clodagh Loughnane of Matt Roberts’ gyms.


But if that really is too much, try these beginner exercises instead…

■ Bollywood style
Stretch your arms sideways at shoulder height, palms up and elbows slightly bent, then circle them fast and forward for 1 min, then back for 1 min.

■ Swim fit
If you’re a swimmer, breast stroke and front crawl are great for strengthening the arms, but for extra toning, swim without using your legs. Still not enough? Try wearing webbed swim gloves for added resistance.

■ Bag lifts
Next time you do a top-up shop, pack it into two bags weighing 1-2kg each. Hold the bags with palms facing forward, then curl your arms towards your shoulders, keeping your elbows in.

Remember to stretch before and after, and repeat three times a week. Also be sure to consult your doctor if you have any existing health issues that may be cause for concern.

Let us know how you’re getting on – tweet us @GHmagazine.

How to banish bingo wings for good: Three easy ways to get rid of stubborn arm fat

SELF-CONSCIOUS: 10% of women are most concerned about fat o their upper arms (Image: GETTY)

A recent study revealed a whopping 90% of women between the age of 18 and 24 are unhappy with their bodies.

And the Women’s Health poll discovered 10% of ladies are most concerned about fat o their upper arms.

Both men and women can suffer from bingo wings, but ladies are more likely to put on fat in this area because it is effected by certain hormones.

WORKOUT: Planking is a great full-body workout and you can do it anywhere (Image: GETTY)

“Bingo wings are caused by a combination of body fat and low muscle mass in the upper body,” Melissa Weldon, head trainer at boutique fitness concept Sweat It, told The Sun.

“Traditionally, women have been wary of training upper body due to the myth that it’ll make them ‘bulky’…when, in fact, upper body training would give them more tone and firmness.”

Here are three easy ways to tone up your arm quickly:

1. Lift heavy weights

Weight lifting is one of the best ways to reduce arm fat.

Dedicating some of your workout to lifting heavy weights also increases metabolism and leads to less body fat storage over time.

Choose a weight you can only do eight to 15 reps with – this will prove it’s heavy enough.

TONED: If you are overweight you will need to shed fat to get toned arms (Image: GETTY)

2. Planking

This easy exercise can be done at home wth no equipment.

Simply lie on the ground stomach down and lift yourself up into your elbows.

Keep you bum down so your body is parallel with the ground and hold for 30 seconds to one minute.

Body weight exercises like this will workout your whole body and help you burn around 500 calories in just 30 minutes.

3. Eat more protein

Not only is protein good for building muscle mass, it also helps you lose weight, because it makes you feel fuller for longer.

Common sources of protein include meat and dairy, but there are some high-protein vegan alternatives too – including beans, soy and quinoa.

Eating a high protein diet boosts metabolism, reduces appetite and changes numerous weight-regulating hormones.

Of course it’s essential to eat a varied and balanced diet, but incorporating more protein can help you loss overall bodyweight which will help banish the bingo wings.

Desperately trying to get rid of bingo wings is an unfortunate rite of passage many women experience, with some stating that ‘arm fat is what worries them the most’, according to Women’s Health annual Naked Survey.

While ‘bingo-wings’ is a popular buzzword referring to the fatty deposits located around the tricep muscle found at the back of the upper arm, it’s unspecific and unscientific – two things Women’s Health editors likes the least.

Rearing its head in the 1990s, the term bingo wings comes from (unsurprisingly) the game Bingo!, during which the upper arm is visible as the winner announces their winning score card and raises it up for all to see – most likely jiggling the card to show off their bingo-prowess!

What causes bingo wings?

‘As you get older, your body tends to slow down; in the way it reacts to exercise, your metabolism speed, and losing weight becomes more challenging,’ Equinox PT Stefanie says.

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‘The production and or use of certain hormones, such as growth hormones and testosterone, also changes.

There are specific areas in the female body that are more affected by hormones and stress, such as thighs and lower belly fat. Arms are one of those areas, too,’ she adds.

The best exercises to target bingo wings

As the upper arm is a collection of muscles and includes the shoulder and shoulder joint, it needs to be trained as such – this means taxing each different muscle group in order to see a difference.

Stefanie suggests bolting these exercises onto any workout to get that sweet upper-body burn:


1. Barbell Squat Press

a. Grab a barbell with an overhand grip and hold the barbell at shoulder level in front of your body.

b. Slightly bend the knees and bend down until your knees are at a 90 degree angle, keeping you core embraced and your back straight. Return to standing.

2. Front Row with Dumbbells

a. Hold two dumbbells – one in each hand – and let them hang at arm’s length next to your sides, with your palms facing your body.

b. Bending forwards to face the floor, row the dumbbells in to both sides of your chest. Pause then slowly lower the dumbbells back to the starting position.


1. Dumbbell Curls

a. Hold the dumbbells with an underhand grip (supinated).

b. Keep your elbows tucked and bend your arms from your elbows to bring the dumbbells to the chest. Then slowly lower the bar back to starting position.


1. Tricep Dumbbell Dips

a. Hold a single dumbbell with both hands slightly behind your head.

b. Bend your elbows forwards and, without moving the upper arms, lower the dumbbell down until your elbows are locked. Slowly return to the starting position.

2. Tricep Dips

a. Position your hands shoulder-width part on a secure bench. Slide your butt off the front of the bench with your legs straight or slightly bent, in front of you. Straighten your arms, keeping your elbows slightly bent to not let them lock in.

b. Slowly bend your elbows to lower your body towards the floor until your elbows are at a 90-degree angle. Be sure to keep your back close to the bench.Once you reach the bottom of the movement, press down into the bench, to straighten your elbows, returning to starting position.

Your 101 on arm muscles

For a sculpted upper body you need to work a number of muscles. Firstly, there’s the group of muscles that makeup the front part of your upper arm:

  • Biceps Brachii – often referred to as just ‘biceps’, this muscle begins at the front and back of your shoulder and joins together again around the elbow.
  • Brachialis – this muscle acts as a bridge between your forearm and upper arm and lies beneath the bicep muscle.
  • Coracobrachialis – this muscle is located near the shoulder and helps bring your arm closer to your body while also stabilising the shoulder joint mid-movement.

Then, there’s the muscles which make up the back part of your upper arm:

  • Triceps Brachii – often referred to as just ‘triceps’, this muscle lays along the back of the upper arm and helps with forearm extension.
  • Anconeus – a smaller muscle that helps with forearm rotation and elbow extension.

How often should you be working out your upper body?

Twice a week.

While you technically work your arms any time you do an exercise that makes your arms move, a training program that includes an upper-body session is most likely to help you tone-up up-top.

‘Work out your arms twice a week,’ Stefanie advises. ‘If you do this, you can guarantee improvements in tone and strength, without overloading your muscles too much.’

But, can you lose fat just off your arms?

Absolutely not.

As with all fat-loss spot-reduction questions, the answer is no. Overall body-fat must be reduced to see fat-loss occur in specific areas but muscle strengthening and toning is also necessary to achieve your lean-limbed goals.

Will arm workouts make you bulk up?


Many women refer to ‘bulk’ when they mean size. Arm workouts will only add size if you increase muscle mass but don’t burn fat. To ensure this doesn’t happen you should ensure you hit your daily macros.

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‘The more you workout, the more fat you burn, and the more you stick to your weights routine, the more you build up muscle, which gets rid of fat and creates more definition,’ Stefanie says.

Are press-ups crucial to toning your upper-body?

Not necessarily.

‘Press-ups are not essential for toning your arms,’ says Stefanie. ‘There are plenty of foundation exercises that help strengthen and tone the arms and will enable you to perform press-ups further down the line.’

If a press-up is out of your range right now, start with some regression exercises that’ll help build strength and learn form like a press-up done against a wall.

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How to do the perfect wall-press up:

  1. Stand arms distance from the wall with your feet under your hips
  2. Place your hands flat on the surface, shoulder distance apart
  3. Bend your elbows and bring your chest towards the wall
  4. Push back to the start position, focusing on not flaring your elbows
  5. Repeat Steps 1 – 4

When you’ve mastered the wall press-up:

To move on from this, take your press-up to the floor but with your knees on the floor. ‘You’ll have less body weight to lift and it will help you to gradually build up strength,’ says Stefanie.

‘Another method I highly recommend if you want to learn how to do a push-up is starting with negative or eccentric work’ she adds.

‘Start in the final position of a push-up, on your arms and toes, and slowly counting 5-10 seconds, lower yourself to the floor maintaining your form. Once you’ve reached the floor, reset in starting position and start the lowering phase again.’

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Morgan Fargo Morgan is WH’s digital fitness writer with a penchant for brutal HIIT classes and thick post-workout smoothies.

Have long sleeves become your go-to? Instead of covering wobbly upper arms it’s time to firm up. Celebrity trainer Caroline Sandry has devised a 30 day challenge that will become your ultimate banish bingo wings plan!

The straightforward exercises will whip your biceps, triceps and deltoids (that’s the shoulder bit) into shape in no time. All you need for arms to rival Michelle Obama’s is your own body weight and a pair of light dumbbells (around 2-5kg). Don’t have any dumbbells to hand? You can also just use a pair of tin cans from your cupboard!

So, what are you waiting for? Here is your exclusive plan for the 30 day challenge to banish bingo wings:

Want to know how to do those moves from days 1-15? Check out our video below.

Banish bingo wings: Four fab arm firming moves

Here are our top four bingo-wing-banishing moves. Plus, we’ve included four extras to complete later on in the challenge. The mixture of exercises and repetitions will ensure an even sculpt across your whole arm.


With your back facing a chair, rest the heels of your hands on the edge of it, knees bent. Keep spine straight and your bottom close to the chair. Inhale to lower your bottom down, pointing your elbows directly backwards. Exhale and tighten your abs as you push back up, straightening your arms.


After you’ve placed your arms on the back of the chair, straighten one leg and lift the other foot up off the floor and keep it in the air as you perform a tricep dip, then swap legs. This will also really work your abs!


Begin on all fours with your hands out wide and your knees under your hips. Inhale to lower your chest (not your face) between your hands, keeping your abs tight and your back straight. Exhale to push back up.

Begin as before, but either place your knees further back or go up on to the balls of your feet to form a straight line from your head to your toes. Then perform the move as before.


Hold a dumbbell in your left hand and rest your right knee and hand on a chair (or bench). Your back should be flat and your should create a right angle at the supporting shoulder and hip. Keep your core tight and bring your left elbow to the side of your chest. Switch sides and repeat.

Perform the above move, but when the weight is at the side of your chest, press the weight out behind you until your arm is completely straight. Reverse the move to return to the start. Switch sides and repeat. This move is also great for your upper back.


Stand with your feet hip-width apart, holding dumbbells in front of your thighs, palms facing up. Exhale to curl the weights to shoulder height.

Perform the above move, then add in a shoulder press. When your dumbbells are at shoulder height, inhale and rotate your hands so that your palms now face forward. Exhale and press the dumbbells straight up overhead. Pause, before reversing the movement to the start position.

Check out our video below for on a guide on those booster moves from days 16-30…

So, how did you get on? Have you given the 30 day challenge a try yet?

Treating Bingo Wings


A popular, non-invasive and quick treatment for bingo wings is lipomassage. This involves mechanical rolling of the skin using suction and independent rollers whilst wearing a garment. The process folds and unfolds the skin and subcutaneous fat, triggering a biological response leading to improved blood flow, the elimination of resistant fat and the stimulation of fibroblasts.5 Although there are no specific clinical studies relating to the treatment of bingo wings, one study has suggested this technique increases lipolytic responsiveness of femoral adipose tissue in women with cellulite, having undergone 12 sessions of mechanical massage.6 Often, a course of 12 treatments twice a week is recommended. It is a very safe procedure with no downtime, although the results may be quite minimal.


Radiofrequency (RF) may be used where the main concern is mild to moderate skin laxity. There are many devices available and they may be unipolar, bipolar or even tripolar, depending on the number of electrodes used to deliver the energy to the body. The position and depth of RF energy is controlled and will travel through the skin and subcutaneous tissues, creating heat at areas of increased resistance, such as in adipose tissue. This has the effect of causing lipolysis. The frequency of RF can also stimulate fibroblasts and lead to contraction of collagen fibrils resulting in skin tightening.7 A recent study indicated a mean reduction of almost 2cm in circumference of the upper arm when treating the bingo wings using tripolar radiofrequency, without pain or complications and with good patient satisfaction scores.8 The procedure is considered safe with no downtime, although repeated treatments are likely to be needed.


A more recent treatment that is available for treating bingo wings is an injectable deoxycholate solution branded as Aqualyx. It is CE approved as a medical device and indicated for the reduction of localised areas of stubborn fat.9 Results may be apparent after a single treatment, although a course of injections is likely to produce better results. Aqualyx aims to work by liquefying the fat cells, leading to permanent destruction of the adipocyte, before the fatty contents are then removed via the lymphatic system. Sometimes it is used in combination with ultrasound to improve the dissipation of the product. There can be some discomfort following the procedure along with some swelling, redness and irritation.10 Although this treatment may be suitable for some cases of bingo wings, it does not deal with skin laxity and so may need to be combined with other modalities.


Cryolipolysis is one of the latest and most impressive technologies for non-surgical fat reduction and is suitable for treatment of excessive fat in the upper arms. It is based on the principle that low temperatures destroy fat cells in the body, whereas the skin is more resilient. There are several devices on the market which all work on the same principle of applying a suction cup to the body area, aspirating the fatty tissue and then freezing the tissue to about -5 degrees and holding at that temperature for about 45 minutes. This causes apoptosis of adipocytes, which are then removed by the body in the following weeks. The treatment has no downtime, is relatively pain free and produces a low risk of complications.11 There is also evidence that suggests cryolipolysis will lead to some secondary skin tightening. A clinical study published in 2016 demonstrated a 15.3% decrease in the fat layer thickness, as measured by ultrasound, after a single cryolipolysis treatment to the upper arms after eight weeks.12

Patient before treatment on left arm and after cryolipolysis on right arm using 3D-lipo+

Laser-assisted lipolysis

Laser-assisted lipolysis appears to be an effective treatment for bingo wings and can not only lead to fat loss and reduction in circumference, but can also lead to a skin tightening effect. A 2015 study involving 45 patients reported a reduction in circumference of just under 5cm, as well as a reduction in skin calliper measurements.13 The pain associated with laser-assisted lipolysis is minimal during the procedure by the administration of a tumescent anaesthetic solution and as laser-assisted lipolysis is less traumatic than conventional liposuction, the pain afterwards tends to be minimal. Prolonged oedema can be a complication in up to 25% of patients.13 The results for laser-assisted lipolysis can be better than the previous methods described but the price for the procedure tends to be higher.

Ultrasound-assisted lipolysis

VASER lipolysis is a minimally invasive procedure that uses pulsed ultrasound energy to emulsify fat with minimal damage to surrounding structures and vessels. It offers similar results to laser-assisted lipolysis although there is a lack of clinical evidence demonstrating its benefit for bingo wings. Complications can include tenderness, bruising and swelling. Compression is normally required after a procedure and additional massage may sometimes be required. In my experience, most patients will see some improvements in skin laxity following treatment.


Arm lift surgery or brachioplasty is a surgical procedure that reduces the circumference of the upper arms and removes excessive skin. It can be combined with liposuction to give better results. In the US, 15,457 brachioplasty surgeries were performed during 2012, a significant increase compared with the 338 surgeries in 2000,14 demonstrating the rapid increase in demand. There are many types of surgical procedures performed including minimal incision, traditional and extended brachioplasties, although all of them involve considerable operating time and costs often in excess of £5,000. There are also significant risks with surgery including bruising, asymmetry, nerve damage, prolonged swelling, blood clots and necrosis. Following brachioplasty, there can often be a large unsightly scar, which, anecdotally, may cause almost as much distress as the problem being treated.


Although bingo wings appear to be a significant aesthetic concern, particularly for women, there are no miracle cures available either surgically or non-surgically. As practitioners, we need to be mindful that bingo wings cover a spectrum of upper arm problems and when deciding on treatment, we need to focus on whether fat or skin laxity is the predominant concern, ensuring we are realistic in what we can achieve with the most appropriate treatment. Personally, I use a layered, multi-platform treatment, such as the 3D-lipomed device that I use in my clinic, as I find it is most beneficial in order to target all aesthetic concerns relating to the upper arms. We also need more clinical trials that detail the evidence for individual treatments and outcomes, as we cannot simply rely on claims from manufacturers.

How to Lose Your Bingo Wings

In this episode:

00:13 – Joan asks “How do you lose your bingo wings?”

00:25 – What are bingo wings?

00:43 – Fat is stored there because of a reduction in testosterone

01:25 – You store more fat on your triceps as you get older

01:39 – There are ways to prevent bingo wings

01:46 – Eat cruciferous vegetables

02:08 – Do not eat too much sugar

02:45 – Do exercises that tone up the muscle behind your arms


Mark: Hi! This is Mark and Stephen from The place to be if you want to lose weight and increase your muscle tone! So, we have got another question. This time, this is from Joan. And she says, “How do you lose your bingo wings?” So, bingo wings are basically underneath the arm. They are called – I had this down, actually – gravy dunkers and wobbly bits. Some weird names. But basically, the bits that keep moving if you wave that is body fat stored on the bottom of your arms, your triceps.

Now, actually, you store fat there because of a reduction in testosterone or a lack of production of testosterone. So basically, you produce testosterone and this is the site, the area, that it shows up with how much. So basically, you can tell that if someone doesn’t store much body fat there, that they’re generally going to produce a fair amount of testosterone. So that is actually why men have less body fat there naturally than women.

Stephen: And that’s also – I’m sorry to interrupt – that’s also why you’ll find nowadays, a lot more men actually tend to store fat there as well. That’s because their testosterone is naturally lower than it was years ago.

Mark: Correct, Stephen. So, as you get older as a lady, you’ll find that you’re probably more likely to store fat on the back of your arm, on your tricep, and stop tensing, please. And that is because you naturally produce less testosterone as you get older. But, it doesn’t mean it has to be. It’s not a fact that it’s going to happen and you have to let it happen. There are things you can do. And the things are such as?

Stephen: So, if you eat cruciferous vegetables. So things like broccoli, curly kale, really dark green, leafy vegetables. They will actually help get rid of any bad estrogens you have in your body. They will actually allow you to actually have more natural testosterone in your body. So that will help in one way getting rid of the bingo wings.

Mark: Not eating too much sugar because sugar is basically a castrator. It basically gets rid of your ability to produce testosterone. And I know you’re a woman and you’re thinking, “Well, I don’t want to produce testosterone.” Actually, you do. You want to produce. Every female produces testosterone at different levels. But basically, unless you are extremely muscular and hairy already, you know that you don’t produce too much and you can do with probably producing more. And certainly as you go 40+, you’re producing less naturally. So, like Stephen said, eating cruciferous vegetables and limiting your sugar are two great ways.

Also, doing exercises that tone up the muscles behind your arms. So, you can do – they’re called French Press extension of your arm. The Skullcrusher where you lie on your back and you extend your arm with resistance. Lots of different exercises. And actually, we have our ladies at both Bedford and Milton Keynes Centres do a fair few of those because arms are pretty much what everybody shows off, whether it’s summer or winter. So, that’s why it is such an important thing to most people.

So, if you have any questions, do ask them in any of the normal ways. Tweet us, Facebook us, Instagram us, LinkedIn us, email us, even just talk to us occasionally, and we’ll be able to answer you.

So, this is Stephen and Mark from