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If you’re a woman over 30, chances are your arms are starting to sag and you want to know how to lose arm fat fast. It happens to most women as they age and there are 3 key reasons why, which we’ll discover in a moment. Plus, we’ll also show you the 7 best exercises to help tone and tighten your arms, so that you can wear sleeveless tops with pride.

What Causes Bingo Wings

Bingo wings occur in women due to a combination of three problems: reduced muscle mass, excess fat and poor skin elasticity.

Reduced muscle mass in the arms

The arm muscle in the typical woman is smaller than in the typical man. The amount of muscle mass in an average 50 year old female could be as low as 15 percent of that in a male of the same age. This reduction in size means that there isn’t enough fat-burning muscle tissue to keep bingo wings under control.

Excess fat in the arms

On top of this, women tend to store fat in the arms and triceps more than men. In a woman who is particularly prone to bingo wings, you’ll find a layer of subcutaneous fat (underneath the skin) covering your triceps muscle that can’t be lost through dieting alone.

Poor skin elasticity in the arms

Collagen, an important structural protein that helps support skin’s structure, reduces with age and this can often lead to several skin issues such as wrinkles, cellulite and sagging skin. It is this decline in skin elasticity that leads to saggy arms.

How To Fix Bingo Wings

Like many body issues, bingo wings can be resolved with the right plan and a little action.

Tone and sculpt your arms

By toning and sculpting your arms, you can help reduce the saggy arm syndrome. The upper arm muscles are important because they will help fill the area around the “bingo wings” and prevent the skin from sagging.

Lower your body fat

Getting rid of excess fat in this area means that you’ll have to lower your overall body fat. This means cleaning up your diet and avoiding food and drink that leads to excess body fat. There are many diet plans out there, but simply eating real, wholesome food will go a long way to reduce your body fat and the appearance of saggy arms.

Increase your collagen production

Collagen is an important protein that helps to keep skin supple and elastic. Collagen production declines with age so increasing your intake of collagen through certain foods or dietary supplements will help reduce bingo wings by making your skin stronger and more supple.

Top 7 Arm Toning Exercises For Women

1. Biceps Curls

how to lose arm fat fast - bicep curls

Stand with arms by your side, palms facing in and curl weights towards you. As you bring the weights back to start position release slowly so that your arm is fully extended at the bottom of the movement. This exercise effectively tones the bicep.

2. Tricep Kickback

Stand holding weights in each hand and stretch arms out as if you were about to do a bicep curl. Turn your palms away from you until they are facing forward then bring the weights back until they come level with your shoulders . Tricep Kickbacks help trim underarms and firm up the upper triceps .

3. Tricep Dips

how to lose arm fat fast - tricep dip

Sit on the edge of a chair or bench with hands in front of you resting on the seat and legs extended. Push down until your butt is raised slightly off the seat then lower yourself by bending at the elbows. Tricep dips are great for toning the underarms area. Just make sure you keep your butt close to the edge of the chair or bench to avoid straining your shoulders.

4. Overhead Press

how to lose arm fat fast - overhead press

Stand holding a barbell or dumbbells in each hand with your hands by your shoulders and arms fully extended. Push upward until you have reached the top of the range of motion and slowly lower to starting position. This exercise works the whole upper body including biceps, triceps, deltoids and all three heads of the shoulder muscle .

5. Lateral Raise

how to lose arm fat fast - lateral raise

Stand holding weights in each hand with arms by your side. Raise the weights to the sides of your body until they are level with shoulder height . Lateral raises work out your shoulders, biceps and triceps. You can also use a resistance band for the same affect.

6. Triceps Extension

how to lose arm fat fast - tricep extension

Stand holding weights in each hand with palms facing your side, arms by your sides and hands at shoulder height. Push down until elbows are fully bent then straighten them out . This is a great way to firm up the triceps and help slim the underarms.

7. Pullover

how to lose arm fat fast - pullover

Lie on a bench or chair and use one hand to hold a weight above your shoulder as if you were about to do an overhead press with that side. Push the weight down over head then behind you until it is level with your opposite shoulder . This exercise is great for working the upper body including biceps, triceps deltoids and all three heads of the shoulder muscle.

Arm Toning Exercises Without Weights

If you haven’t got any weights or equipment at home, then you might like to try this 6-minute arm toning routine, which has been a firm favorite of our online followers.

How To Lose Arm Fat Fast

Many women have saggy arms and are looking for ways to tone them. The problem is that many women only tackle one of the three problems mentioned above. For best results, you have to reduce arm fat, add muscle tone and eat collagen rich foods (or a dietary supplement) if you want tolose arm fat fast.

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Gavin Walsh
Gavin Walsh

A British fitness and fat loss magician that helps men and women lose the jelly from their belly pronto. Gavin is the head coach here at Body Fixers and has been featured in the likes of Men's Health, Women's Health and Men's Fitness, as well appearing on British TV several times with delightful nuggets of fitness and fat loss wisdom.

    4 replies to "How to lose arm fat fast and wave goodbye to bingo wings"

    • Elmina Smith

      The 6 minute arm toning workout was great! I could feel the “burn” which told me I must be doing it correctly! This is doable for me and I’m confident I’ll see results from this so thank you!

      • Gavin Walsh

        Hi Elmina! I’m so glad you liked it. Do is regularly and you’ll start to see results and you can even progress it a little by adding some light to medium weights when you’re ready :-)

    • S Gwendolyn Riley

      This was a great 6 min I did while working from home. I felt the burn. Thanks

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