Tired Of Upper Arm Fat: 5 Best Exercises To Get Rid Of Upper Arm Fat(2023)

Exercises to get rid of upper arm fat or bingo wings

Health Shots spoke to Vaneeta Batra, a transformational life coach, a fitness enthusiast, and a happiness guru, to find out the best exercises to get rid of bingo wings and get firm and toned arms.

Batra says, “Flabby arms occur when there is too little muscle for the amount of skin. The skin can sag in cases of quick and extreme weight loss and loss of fat tissues, unbalanced diet, high body fat percentage, lack of muscle strength, lifestyle, age, etc. However, a few exercises can help you tone and tighten your arm muscles.”

Here are 5 exercises to tone up your flabby arms:

1. Resistance training

Resistance training is pretty much a guaranteed workout that can help tone and tighten your loose arms. Moreover, it is the best muscle strength workouts.

Start your wokrout with these exercises to tone your arms.

Here’s how to perform it:

  • Sit up straight or stand with legs hip-width apart.
  • Hold a small dumbbell or a water bottle in each hand.
  • Start with your arms at your side, then flex your arms from the elbow up to the shoulders and down to the sides.
  • Repeat it 10 to 15 times.

2. Dolphin pose

Dolphin pose can strengthen your arm muscles, boost flexibility and help you get rid of bingo wings, a term used to describe flabby arms among older women.

Dolphin pose can strengthen your legs as well. 

Here’s how to perform it:

  • Begin on all fours by bending your elbows and bringing your forearms to the mat.
  • Feel the support in your upper body and core as you curl your toes under and lift your legs until they are straight.
  • Maintain your straight spine.
  • The toes must be pointed forward, and the feet must be hip-width apart.
  • Press the heels into the floor to feel a stretch in the back of the legs.
  • To maintain the back flat, try to keep the legs straight or gently bend the knees.
  • The forehead can rest on the floor, and the head and neck should hang freely from the shoulders.
  • Hold your breath for two to six breaths.
  • Gently bend the knees and return the hips to the tabletop position to exit the pose.
  • Put your body in balasana and exhale.

3. Swimming

Swimming works out the body’s major muscles, including the gluteal, back, forearm, shoulder, abdominal, and hamstring muscles. Batra says, “One of the best activities for arm workouts is swimming. It benefits your body’s majority of muscles, but your flabby arms in particular.” It can help you lose extra fat and get toned arms in return.

4. Push-up holds

One technique to improve your bodyweight strength is the push-up hold. Any hold that is added to a movement will give you additional stability in the body’s muscles, particularly the core and even the lower body. Additionally, it can tone your arm muscles and aid in the reduction of flabby arms.

Push-ups for the win! 

Here’s how to perform it:

  • Get in a plank position with your body in a completely straight line above the ground.
  • Feet together and shoulders in line with your wrist.
  • Keep core tight and glutes squeezed.
  • Hold the position for 10 to 20 seconds or more.
  • Repeat 3 to 4 sets.

5. Overhead triceps extension

Your core, glutes, lower back, and shoulder muscles all work during the overhead tricep extension exercise.

Add this exercise to your arm and upper body routine. 
  • Sit on a bench or stand with your back straight.
  • Grab a dumbbell with both hands and extend your arms overhead, keeping elbows close to your ears.
  • Lower down backward about 90 degrees.
  • Straighten your arms back up while tightening your Triceps.
  • Repeat 1-3 sets of 10 to 20 repetitions

Practice these shoulder exercises at home daily and big goodbye to bingo wings!

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