OK so you can’t spot reduce fat we know that right, but if you are interested in ways to help sculpt your arms and> help beat the bingo wing check out my suggestions below!  The term bingo wing refers to the flesh on the upper arm, or specifically the back of the upper arm. Apparently the term originated in the UK, and> refers to women who would extend their less than toned arms should be say after winning a game of bingo! Interesting eh! Regardless of whether you play bingo or not, these exercises should help you work your triceps and> feel better about your arms!

Tricep Dips – Position your hand>s shoulder-width apart on a secured bench, chair or one of the steps in the gym, slide your bum off the front of the bench with your legs extended out in front – knees bent feet flat – Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and> off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about 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 the starting position.

Tricep Overhead Press – Sit on a bench or stand>, hold a dumbbell at one end with both hand>s overlapping one another. Take the weight straight up overhead with the arms next to the ears, lower the weight behind the head until elbows are at about 90 degree angles, Squeeze the triceps to straighten the arms without locking the joints.

Finally the good old press up is another great one to help tone the arms, check out my Chest Day post for more details on this exercise! https://ode2fitness.co.uk/chest-day/

These exercises focus on the back of the arms, but for balance don’t miss out the front of the arms or the shoulders, look out for an upcoming post on my recommended Shoulder exercises, but for Biceps add in some Bicep Curls.

Bicep Curls – With a Dumbbell in each hand>, arms relaxed by sides, palms facing back, bend the elbows and> rotate arms as bring the weights up to the front of shoulder.

Arms are a common problem for us ladies, and> we are always looking for ways to hide them but add these exercises into your workout programme, and> get arms you want to show off!

As with any of the exercise suggestions if you have never done them before I suggest you seek some professional advice to ensure you have the correct technique which will help reduce the risk of injury!