Banish Those Bingo Wings

“Bingo wings” isn’t the best term to use for describing flabby underarms although it is one of the most common phrases and most common area I am asked to help tone. Normal day to day activities and lifting duties don’t target the tricep area so exercise is crucial to improve the tone of your underarms. Here are a few exercises to help you to feel confident enough to bare your arms this summer.

Shadow boxing


  • Run on the spot
  • Punch forwards with one arm and then the other
  • Hold water bottles to raise the difficulty

Dips on a chair

(Rear of upper arms)

  • Sit on a chair and place your hands on edges next to your thighs with your wrists facing outwards.
  • With your feet firmly on the floor, move your buttocks gently off the edge of the chair and bend your knees at a 90 degree angle.
  • Bend your elbows whilst lowering yourself off the chair until your lower back is level with the edge of the chair.
  • Then straighten your arms and push your bottom back up to the edge of the chair letting your arms do the work.
  • Repeat.

Overhead extension

(Rear of upper arms)

  • Holding a full plastic water bottle, sit upright in a comfortable position and hold the end of the bottle directly above your head.
  • Bend your elbows, keeping your upper arms pointing straight up, to bring the water bottle down behind your head.
  • Straighten your elbows and return to the start position, then repeat.

Narrow push-up

(Chest, shoulders, rear of upper arms)

  • Begin in either a full push-up (resting on your toes) or modified push-up (resting on your knees with feet crossed) position, body in a straight line, hands under your shoulders.
  • Lower your chest towards the floor. Keeping your elbows close to your body, then push up, straightening your arms.

Repeat for duration.