Unknown to many, flabby areas beneath the upper arms, commonly known as bingo wings, can be a source of discomfort. However, implementing dietary changes and maintaining a regular exercise routine can effectively combat and eliminate these concerns. Discover how to overcome bingo wings through a balanced diet and consistent physical activity.
Diet Tips To Get Rid Of Bingo Wings
Diet plays a crucial role in reshaping flabby upper arms. Learn what to and what not to include in your diet chart for throwing bingo wings out: (1) (2)
Limit Your Food Intake
The first modification you need to do in your diet is to limit the daily amount of regular edibles you take. The objective is to control the solid food intake, as eating less is incredibly helpful for eliminating bingo wings. When you eat in lesser amounts, you take in relatively fewer calories and become able to reduce your excess body weight. It is much needed to improve blood circulation throughout the upper body and slim up the upper arms.
Drink As Much As Possible
As you will be eating less, there will be a strong need to drink healthy, and that too in a considerable amount, especially when you are struggling to get rid of weight from the stubborn areas of your body, including the upper arms. So, consume at least eight glasses (i.e., 2 liters) of fluid daily (must be no-calorie choices like water, dandelion tea, ginger tea, etc.) to get rid of toxins and remain filled.
Increase Intake Of Leafy Greens
Apart from controlling your overall weight, it would be best if you also tried to rebalance the levels of hormones in your body, as it is the reason behind bingo wings in many older women. According to experts, green leafy vegetables are highly beneficial for boosting the functionalities of excretory glands in our body, especially those that produce the male hormone testosterone. This can help in reducing fat from the upper arms effectively.
Do Not Skip Dairy Products
You might have heard that skipping dairy products is suitable for removing hard-to-shift fat from our bodies. But it is wrong. You must use calcium-based dairy items to remove fat from your bingo wings. Consume large amounts of cheese, yogurt, tofu, and fortified milk (soy, oat, rice, etc.) to reduce fat oxidation.
Exercise Tips To Get Rid Of Bingo Wings
Exercising well and eating properly would be best to eliminate bingo wings. Try the following ones for best results:
Plank
Lie down with your face downwards and arms bent to your sides. Raise your body by supporting it with your forearms while placing your upper arms shoulder-width apart. Your torso and back should be straight, and you should balance them on your toes. Contract your abdominal muscles to stay in this position for 30 seconds.
T-Push Up
Place yourself in a push-up position. Lower the body towards the ground while keeping your arms straight. Now, push the back slightly up and rotate the entire body outwardly towards the left. Lift and straighten your right arm. Also, point the fingertips upwards. Stay in this position for 5 seconds and repeat the steps with your left arm up.
Dumbbell Shoulder Press
Hold dumbbells in both hands so that the palms remain inwards. Place the weights on your shoulders while standing straight on the floor. Now, press them upwards by stretching your arms towards the ceiling. Hold the position for a few seconds and then return to the previous posture.
Dumb Bell Arm Curl
Hold dumbbells like the previous way so the palms remain inwards. Place the arms at the sides of your body and bend them right at the elbows. Also, lift them gradually along with the dumbbells until the upper arms point towards the ceiling. Stay in this position for a second, and then lower the arms.
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Crescent Lunge And Unilateral Row
Stand straight on the ground with your feet together. Keep your arms at the sides of your body and hold a dumbbell in the right one. Get into the lunge position by stepping forward with your left leg. Once your knee is at a right angle with the floor, lower your torso and lift your left arm to the side with the palm down. At the same time, bend your right arm at the elbow and let the dumbbell align with the torso.
You may try simple stretching, flexing, toning, swimming, brisk walking, using a rowing machine, kneeling v arm raise, pike walk push-up combo, chair dips, etc., which can help remove unattractive bingo wings.
Summary
Flabby upper arms, known as bingo wings, can be effectively addressed through a balanced diet and targeted exercises. Limiting food intake aids in weight loss, which is crucial for improving blood circulation and slimming arms. Adequate hydration, particularly with no-calorie choices, is vital. Incorporating leafy greens helps balance hormones, reducing arm fat. Dairy products rich in calcium, like cheese and yogurt, support fat reduction. Practical exercises include planks, T-push-ups, dumbbell shoulder presses, and arm curls, promoting toned and slim arms.
