One area that many of us struggle to love is our upper arms, or as they're commonly known, our 'bingo wings'.
Long lamented as the one area where women just cannot lose weight, they can make us feel so self-conscious that we end up covering up and ruining a good outfit or sweltering under unwanted layers.
But you shouldn't have to just put up with it. If your arms have kept you from wearing anything sleeveless all summer, it's time to change that – because everyone deserves to feel their most confident self.
Although bingo wings can feel tough to get rid of, you'll be happy to hear that there are definitely things you can do.
We've spoken to a personal trainer, and he's revealed exactly how to tackle this stubborn problem area. Read on for his expert tips...
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Targeted exercise
Jason Smith is a personal trainer, nutritional advisor and the founder of Fit in Midlife. He says: ‘Eight weeks is more than enough to make a significant difference to the triceps area of your arms but only if you are persistent, consistent and patient. The best exercises will combine muscle toning with fat loss and to achieve that you will need to perform compound press exercises.
‘These include bodyweight press ups – if you can’t do full press ups, reduce the load by either kneeling on the floor/mat or using the back of a chair, sofa or table to raise your hands so that you are pressing from an angled position. Do 3 sets of 10 repetitions mixing the easier and harder positions as you progress.
‘Next, dumbbell shoulder presses. Use a weight that enables you to perform 10 repetitions but make the last 2 repetitions challenging. This will typically be around 5-10kg Dumbbells. Do 3 Sets.
‘To specifically target batwings, use dumbbell triceps extensions/ kickbacks. You can do these laying on your back or kneeling or leaning on a bench or chair. For both start with the arm bent like the contraction of a bicep curl and slowly straighten by contracting the triceps. You need to be working against gravity so if you are in the lying position the dumbbells start up above your head and finish above the face during the movement. If kneeling or leaning, the dumbbell starts next to the leg and lifts to finish in line with your back.’
Jason adds, ‘Remember, batwings are caused by excess fat and so controlling your diet and calorie intake and getting cardiovascular exercise such as walking or swimming will accelerate results.’
Try a sport that targets ‘wings’
Lifestyle editor and UK padel ambassador and influencer Suzanne Baum recommends one sport for transforming bingo wings. Padel.
Suzanne says padel has transformed her own bingo wings, saying: ‘I’m 52 and have had bingo wings since I was about 40. I never did much fitness until I discovered padel and began to feel unconfident in my appearance, particularly in my arms. Even on hot days or summer holidays I would wear a cover-up. Now I couldn’t be prouder to show off my arms. They are strong and padel has made me feel more powerful and proud of my body. I have tiny muscles now in place of bingo wings and nothing hangs down. They are super defined.’
She credits padel which, unlike tennis, involves serving underarm. ‘Padel balls are different to tennis ones in that they are smaller and differ in material, speed and bounce. Being smaller and less speedy makes them ideal for rally play – a fun part of the game – and safer to hit against the glass wall.
‘You also require strength in your upper body to hit the ball and for me, this is where I have defined my body the most as the repetitive motion of swinging your racket to hit a ball puts a lot of pressure on the shoulders and upper arm.
‘The main muscles involved are the biceps and triceps. The biceps, located at the front of the arm, play a crucial role in controlling the racket and hitting the ball. The triceps, located at the back of the arm, are responsible for providing the power needed to perform powerful shots and smashes. And this is where I can see my arm muscles are more defined as playing four times a week for over 18 months, I have strengthened my arms.’
Use fashion wisely
Fashion choices can play a part in building your confidence.
Maria Bello is a Soul Colour Specialist, Image Coach, and the creator of the Style Your Soul™ method, also known as Jariva.
Maria says: ‘I always begin with fabric and cut. Sleeves that move, rather than cling, are the most flattering. Flutter sleeves, cape sleeves, or light draped overlays provide coverage without adding bulk. A three-quarter-length sleeve is particularly elegant because it elongates the arm and creates a balanced line. Semi‑sheer fabrics can also be effective, as they veil the arm while keeping the look light.
‘The fabric itself matters as much as the cut. Materials that skim rather than stick, such as silk blends, crepe, or soft jersey, create a smooth silhouette. Avoid stiff synthetics or clingy jerseys that highlight every contour. Oversized, boxy tops are equally unhelpful, as they overwhelm the frame and draw attention to the very area you may wish to soften. Colour is another overlooked factor.’
‘Many women default to black, assuming it will slim their figure. In reality, only a small percentage of women can pull off black. If black is not in their seasonal colour palette, it can drain the complexion, harden facial features, and exaggerate shadows under artificial light. Therefore, wearing colours from your seasonal palette is far more effective. These tones are chosen to harmonise with your natural colouring, which means they lift the face, soften the silhouette, and shift attention to your overall presence rather than to individual body parts.’
Then there’s standing correctly for pictures. Stylist Julia Rose says hiding bingo wings in photos can be done in four simple steps. She says: ‘Hips back, one leg forward, chin up, hand on your hip. Try and get the picture side on rather that straight on but follow those steps and you’ll be good to go!’
Maria Bello adds that other tricks detract from the wings too: ‘A bold lipstick immediately draws focus to the face. Earrings with movement, drops or hoops, bring attention to the jawline and cheekbones. Necklaces that create vertical lines, such as pendants or mid-length chains, elongate the body and pull the gaze inward. Scarves in lightweight fabrics can add softness, provided they are draped loosely rather than wrapped tightly. Handbags should be carried at the waist or worn cross-body, never tucked under the arm, which only adds bulk to the shoulder line.
‘A simple belt can also be transformative, creating shape at the waist and balancing the proportions of the torso. The key is not to disguise the arms but to create harmony across the whole look. When fabric, colour, and accessories are chosen with intention, the result is a polished appearance that feels glamorous without effort.’
Try tape
If you're looking for a quick fix, lifting tape promises to banish bingo wings in seconds.
Tonee has gone viral on social media for its range of body tape that lift certain body parts including the upper arm area.
One pack of ten is £19 and can be used on various parts of the body including the thighs, above the knee and upper arm.
The tape can be fixed and then pulled tightly to create a smoother, streamlined shape which can stay in place for hours.
Look at the whole arm, not just the bingo wings
Jodi Montlake is a health coach and personal trainer at wegotthis.coach. She says: ‘To get that aesthetic of toned arms we have to look at the whole body. Just hammering out tricep dips is not the approach I would do.’
Jodi says any triceps work should be mirrored with a balancing exercise of the bicep as well as the shoulder area, deltoids and the rotator cuff, elbows and forearms.
Jodi recommends a combination of triceps dips, isometric planks (where you go from your hands in the plank position onto your elbows and then back up to your hands).
Next, she recommends triceps extensions. ‘Eight or ten reps, in three sets, depending on levels, and you lift a moderately heavy weight.’
For supportive work, she recommends lighter weights for the surrounding muscles. ‘You can do some rotational exercises like ‘drawing a sword’. Imagine you’ve got a sword in a sheath at your side, and you take the sword from the sheath, out, up and opening up to their arm extended. You can do that holding a dumbbell, nice and slowly and controlled. Ten repetitions, as many as you can do – it can also be done with a resistance band.’
She also recommends triceps kickbacks and then to look at balancing. ‘What mirrors the tricep is the bicep,’ she explains. ‘So, we need to balance this out with light to moderate weight.’
She recommends bicep front raises with weights and lateral raises while standing. For wrists she recommends wrist curls: holding hand weights, keeping arms strong and bringing the hand up and down without moving the forearm.
‘Once you get going with this you will hopefully continue afterwards as this will help you stay dedicated as you have to work your muscles to keep challenging them.’
Surgical options
If you’ve tried exercise and sport and dieting and nothing works, it might be time for more drastic measures. Mr Dan Marsh and Mr Mo Akhavani are founders of theplasticsurgerygroup.co.uk.
Mr Akhavani says: ‘At The Plastic Surgery Group we are seeing an increase in enquiries for arm lifts, or brachioplasties, in order to address the sagging and excess skin on the arms as a result of weight loss. Brachioplasty, or arm lift/reduction is a surgical technique that aims to improve the appearance of the arm by removal of excess skin or adipose tissue.
‘The procedure is most suitable for patients who have an excess of skin and fat that is hanging down below the arm when the arm is raised. This can interfere with wearing certain clothes and can become unsightly. The purpose of this surgery is to create a more aesthetic contour to the upper arm. Some incisions can be extended to include the excess tissue in the axilla or armpit.
‘There are many names associated with this operation namely short-scar’ or ‘mini’-brachioplasty, full Brachioplasty and extended brachioplasty. However, the procedure commonly involves liposuction to contour the arm and surgical removal of the excess skin and fat. The operation is carried out under general anaesthesia.
‘If liposuction is to be carried out this is performed first. Following this the actual Brachioplasty is performed removing the excess skin and fat. The scar is sutured with absorbable sutures hidden under the skin. A padded dressing is placed on the scar, and all patients are put in elasticated compression garments. At The Plastic Surgery Group, we never use drains for arm lifts.
‘Normally patients are discharged the same day. The benefits of body contouring procedures can last a lifetime. However, it is essential for patients to maintain their results by adopting normal diet and exercise.’
Extra expert advice
Mark Harris, Fitness Expert at Mirafit, says, ‘Arm fat can leave people feeling incredibly unhappy with their appearance. However, with the combination of strength training, cardio and a balanced diet, toning arms can be made much easier. It doesn’t require a gym membership either, as these exercises are perfect for those with a home gym. Here are my top tips for arm-toning.’
1. Prioritise strength training
Firstly, to build muscle, it’s important to incorporate strength training exercises into workout routines.
This includes focusing on the shoulders, biceps and triceps to help improve strength and burn calories.
Workouts such as bicep curls are particularly useful. To do these effectively, use dumbbells or resistance bands and slowly bend the weight upwards before returning to the starting position.
Aside from bicep curls, other useful strength-training workouts include push-ups, planks, tricep dips and lateral raises.
People should aim to incorporate at least one of these exercises into their workout routines to achieve the best results.
2. Don’t forget cardio!
Unfortunately, strength training on its own is not enough to effectively tone our arms. Cardio is required to help burn fat found on the arms, allowing them to appear much more toned.
Aside from burning fat, cardio has a range of benefits, including reducing the risk of heart disease, strengthening bones and helping manage conditions such as arthritis.
Swimming is a great option when considering cardio exercises as it works the entire upper body and gives the arms a real workout.
Additionally, rowing machines, found in most gyms, are a great way of exercising biceps and triceps while also focusing on our shoulders.
3. Avoid overworking arms
When focusing on improving a specific body part, it’s extremely easy to go overboard and do more harm than good.
Overworking the arms can lead to breaks in between workouts, limiting progress and leading to injuries such as strained muscles.
Instead, I strongly recommend people take recovery seriously, setting aside enough time for the body to return to normal.
If muscles continue to be sore or individuals experience a lack of motivation and poor performance in the gym, these can be clear signs that more recovery time is needed.
Overall, I advise around 48 hours of recovery time when training a specific body part, such as the arms.
4. Getting the correct nutrients is essential
When working towards a fitness goal, such as toned arms, eating correctly plays a massive role in how quickly this can be achieved.
It’s essential to eat foods with high protein content as this nutrient is vital for muscle growth and repair – this includes lean meats, fish and dairy.
Aside from protein, I also recommend incorporating whole foods such as brown rice, avocados and nuts into diets to provide energy and aid recovery.
Avoid large meals before workouts and always maintain a healthy water intake for the best results.
5. Track progress
To keep a clear visualisation of the progress made along the fitness journey, taking photos can help people stay on task, see the effect of their workout and maintain motivation.
Noticing a dip in progress can help people identify a need to adjust their routines by incorporating new exercises.
6. Prioritise Fat Loss First
For the best results, you should first target fat loss before training muscles, as fat can hide muscle definition.
To do this, maintain a calorie deficit while increasing daily cardio sessions. Strength training is important, but it’s nothing without shedding fat first.
Mark’s top exercises for toned arms
1. Front punches
To complete a front punch, wrap a resistance band around the back and punch forward. Alternatively, an overhead tricep extension consists of holding the band behind the head with elbows facing the ceiling before extending the arms up and back down.
2. Overhead tricep extension
Alternatively, an overhead tricep extension consists of holding the band behind the head with elbows facing the ceiling before extending the arms up and back down. I recommend aiming for around 15-20 reps of this exercise.
3. Overhead shoulder press
An overhead shoulder press requires a dumbbell. Using this hand weight, hold it in line with shoulder height and push it until the arm is extended fully. This can be done for around 15 reps.
4. Hammer curls
Hammer curls are another one of my go-to exercises when using hand weights. To do this, hold weights and curl them towards the shoulders. It’s important to keep elbows close to the body, and this can also be done for 15 reps.
5. Bent-Over Row
Finally, to complete a bent-over row, bend the knees with feet shoulder-width apart. Then, using a barbell, row it towards the chest, keeping the back as straight as possible while keeping elbows as close to the body as possible.
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