How To Get Rid of Bingo Wings Fast? 10 Simple Exercises!

How to get rid of bingo wings fast
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Yeah! I know you have come here looking for the answer to ‘How To Get Rid of Bingo Wings Fast?’ The bingo wings are really a mess and look kinda prominent especially in females. This is a major problem when we wore sleeveless shirts or tops.

The fat deposited over that region of the arm badly affects your overall physique as well as your personality. This may be annoying at times too. So what should we do to get rid of bingo wings fast?

There are two major ways by which you can easily get rid of the bingo wings quickly! The first way is through diet and the second way is through exercise. Though both of the ways are effective, from my perspective exercising is way better than a tedious diet plan.

If proper diet is followed with regular exercises the efficiency of getting rid of the arm fat increases 2 fold! The answer to ‘how to get rid of bingo wings?’ can be easily answered by this article! This article is focused on the best exercises to get rid of bingo wings fast!

Why The Phrase ‘Bingo Wings’?

Bingo wings and how to get rid of bingo wings.

The name to the upper arm fat as bingo wings was accidentally given based on the game bingo! When the player wins the game he flashes his card up in the air. The shaking hand exposes the arm fat which also jiggles and hence the name was given as Bingo Wings!

Reason Behind Appearance of Bingo Wings!

Bingo wings are mainly caused due to the deposition of extra fat in the upper arm region. The sugars and extra carbs are converted into fat which over time gets deposited. This is essentially a time taking process and hence asks extra time to get rid of it too!

One can get rid of the bingo wings fast if he/she dedicates and perform the exercises on a regular basis. Try not to overdo or underdo these workouts since that may have a bad effect. Doing the exercises in the morning hours has more perks than any other time, so try to do them in the early morning.

Wanna know Why morning is the best time to work out? Read this full Free article-When is the Best Time of Day to Exercise? Know the Benefits of Each!

Now you know that in order to get rid of this bingo wings we need to focus on the upper arm region. This means that we should work out the muscles in the upper arm. So what are those?

Muscles Of Upper Arm-

The upper arm is divided into two compartments, viz. anterior and posterior respectively. Let us first see the muscles in the anterior compartment of the upper arm-

Biceps brachii, Brachialis, and coracobrachialis.

Muscles in the posterior compartment of the upper arm are- triceps brachii. To know more about upper limbs visit Wikipedia.

So moving on to the most crucial part of our topic the Best Exercises to get rid of bingo wings! The exercises have been divided into two section; exercises to get rid of bingo wings with weight and other without weights.

10 minutes Workout to get rid of Bingo Wings fast at home.

Best exercises to lose bingo wings are mentioned below-

1) SPIDER CURLS

2) STANDING BARBELL BICEP CURL

3) PREACHER CURLS

4) CONCENTRATION CURLS

5) ALTERNATE DUMBBELL CURLS

6) PUSH-UPS

7) AEROBIC EXERCISES

8) KICKBOXING

9) SWIMMING

10) PLANK

Detailed explanation about each and every exercise has been mentioned in its follow-up. Kindly click the quick links to get directed to the specific workout of your choice! Follow these exercises and you will never have this question- how to get rid of bingo wings?

Exercises to Get Rid of Bingo Wings WITH WEIGHTS-

1) SPIDER CURLS-

How to do it:

  1. Get yourself incline along the bench as shown in picture aside.
  2. You can use the EZ bar & similarly you can also use Dumbbells to perform the exercise.
  3. Let your hands be freely hanging towards the floor.
  4. Bend both of your hands at the elbow in an anticlockwise manner till it gets close to your face and repeats the above-given procedure again for Spider curls.
  5. This exercise is considered one of the best Bicep Workouts exercises.
 SPIDER CURLS

2) STANDING BARBELL BICEP CURL-

How to do it:

  1. While standing grip a barbell with an underhand grip.
  2. Hold the barbell with your arms, extend it in front of your thighs focus on keeping your elbows fixed to your sides with your back straight to isolate the biceps.
  3. Start the motion of the barbell with your elbows at a place and move until it is at the top position.
  4. Slowly lower the weight down and until it is close to your thighs. Repeat it again.
  5. Standing Barbell Bicep Curls is included in most of the bicep workouts plan.
STANDING BARBELL BICEP CURL

3) PREACHER CURLS-

How to do it:

  1. Adjust the pads to the level so that you can easily hold an EZ bar/Dumbbell.
  2. Make sure that your armpits are plane on the pads and then grab the bar in both hands.
  3. Start the movement of hands in an up and down manner, repeat these steps to perform perfect Preacher Curls.
PREACHER CURLS

4) CONCENTRATION CURLS-

How to do it:

  1. First of all, get settled on a bench and grab a dumbbell in one of your hands.
  2. Then let your elbow rest over your thighs with your chest up as shown.
  3. Then curl the dumbbell up until it gets in close proximity to your chest.
  4. Again relax the elbow and lower the dumbbell. Repeat the steps and you are ready with Concentration Curls.
CONCENTRATION CURLS

5) ALTERNATE DUMBBELL CURLS-

How to do it:

  1. Stand straight with dumbbells in your hand.
  2. Keep your abs tight and then start with an upward motion of one of your hands.
  3. When the hand gets at the top, lower it down in the same manner.
  4. Repeat the same steps on the other hand.
 ALTERNATE DUMBBELL CURLS

This was the set of 5 Best exercises to get rid of bingo wings fast with weights! I hope these exercises answered your question- “how to get rid of bingo wings WITH WEIGHTS?“. Now moving on to the exercises that specifically does not include any sort of weights. The following exercises are easy to perform and includes outdoor activities.

Exercises to Get Rid of Bingo Wings WITHOUT WEIGHTS-

6) PUSH-UPS-

push up for good morning exercise.

How To Do –

  • Push-ups are done by getting into a horizontal position with your palms touching the ground and hands extended.
  • Also, make sure that your legs are fully extended and your body does not bend in any direction!
  • Now start with lowering your body down until your chest makes 3-6cm from the ground.
  • Elevate your upper body to the starting position. Repeat the above-mentioned steps…

Push-ups are the best exercises to get rid of bingo wings fast! Also this will help to get rid of bingo wings at home!!!

7) AEROBIC EXERCISES-

Aerobics for good morning exercise.

How To Do –

  • The list of aerobics can be long, but it mainly includes most of the cardio exercises.
  • All the exercises such as running, jogging, swimming, jump rope, etc. comes under this aerobic exercise category.
  • Definitely a good category of exercises, that will help you get rid of bingo wings at home.

8) KICKBOXING-

Kickboxing for good morning exercise.

How To Do –

  • This exercise would require a boxing bag and gloves too. I have mentioned an affiliate link to Amazon.
  • Kickboxing can burn a hell of a lot of calories, proving itself to be one of the top Morning Exercises For Weight Loss.
  • It would definitely burn bingo wings out.

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9) SWIMMING-

SWIMMING GOOD MORNING EXERCISE

How To Do –

  • Swimming is indeed a multi-beneficial exercise with tremendous health benefits.
  • The proper process to swim is hard to be taught through this medium so you can join a swimming class.
  • Swimming in the morning will burn a large number of calories. Therefore swimming is one of the top good Morning Exercises For Weight Loss.

10) PLANK-

PLANK EXERCISE AND POSITION GOOD MORNING EXERCISE

How To Do –

  • Plank is one of the good morning exercises that is done usually at the end of the exercise.
  • Get into a plank position with your forearms flat on the floor and body weighed on the toe.
  • Hold this position for 30 seconds at the least. You can extend the time slowly and steadily.
  • Plank is one of the best exercises to get rid of bingo wings at home and that too fast.

Read Our Free Full Article On- Plank workout- 3 Major Benefits, Plank position & common mistakes

FAQ’s on Arm Fat-

Is massage burn arm fat?

No, not at all! In order to burn arm fat, you need to work out. And for that purpose refer to the workouts mentioned here. ( On exertout.com) Massage does not burn arm fat!

What to eat for losing arms and thigh fat?

Eat the food that has more fibers, proteins and Low calories. To get to know protein rich food refer to my article on exertout.com. 12 Best Protein-Rich Food For Weight Loss/Gain & its Benefits!

is it useful for arms fatter than my body

No! It is not. For this you may need to do more exercises or consult a physician for proper advice!

Can black coffee reduce arm and thigh fat?

It may!

Where does it hurt if we are working out to lose arm fat?

It hurts nowhere!

Which foods will increase arm fat?

High calorie food!

Thanks For reading!

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