Now that the summer is slowly creeping upon us, you may be thinking about specific areas you would like to tone up and there are some great exercises to banish those bingo wings and give you arms Michelle Obama would be proud of. For those of you who haven't heard of this term, 'bingo wings' basically refers to the flesh on the upper arms. The term was coined here in Britain and refers to women who would extend their less than toned arms when they won a game of Bingo. I know, it's a bit cruel but it's something that's stuck here in the UK.
Many women are conscious of their upper arms and dread wearing anything which reveals them as the weather starts to heat up. It's easy to neglect the top half when you're busy cycling, on the stepper machine or pounding the pavement. Remember, your upper body needs some love too and here are some of my favourite exercises to banish those bingo wings and get yourself summer ready.
1. Triceps Dip
All this exercise requires is a chair or a bench. Just place your hands shoulder width apart, with your fingers facing forward, behind you on the chair seat or bench. Bend your elbows and lower your body until your elbows are at 90 degrees. Pause then straighten up to the start position. This is one of my favorite exercises to banish those bingo wings.
2. Dumbbell Extension
I love using dumbbells when I work out and when I'm on my exercise bike, I always use my dumbbells for a few minutes at 5 minute intervals. This way, I'm exercising both my lower and upper body. It can be hard work but I love to feel the burn! Anyway, this exercise involves another one of my favorite pieces of equipment, my gym ball. Lie on it, holding your dumbbells and with your hips lifted. Lift the weights above your forehead and with your hands together. Bend your elbows and lower your dumbbells. Pause then lift the weights back to the starting position.
3. Half Press-Ups
Ok, I have to confess, press-ups are not my favourite exercise and I'm more of a half press-up kinda gal than a full press-up pro, but this is still great for your arms. Lie face down. Keep your knees on the floor, your ankles crossed and push yourself up until your arms are straight. Lower back down with your arms at 90 degrees and nose almost touching the floor.
4. Triceps Extension
This is one of the exercises I like to do on my exercise bike but it works just as well if you're standing with your feet shoulder width apart and with your dumbbell in both hands. Extend the weight to the ceiling and lower it behind the head to touch the shoulder blades. Straighten back up then repeat.
5. Bicep Curl
This exercise can be done with dumbbells or resistance bands. Try this with resistance bands and your gym ball. Sit on your gym ball and hold the resistance bands by your sides. Keep your upper arms close to your body, curl one up to your shoulder and as you lower, do the same with the other arm.
6. Superman Press-up
How about an exercise to channel your inner superman?Not only is this one great for the arms, it's great for the shoulders, chest and core. Start in a half press-up position and lower slowly, as you would when doing a half press-up. When you return to the start position however, lift and extend your left arm and right leg so that they're in line with your torso. Hold for a count of one and then lower to the floor. Continue alternating sides after each press-up.
7. Press and Fly
Let's continue with the flight theme with another one of my favorite arm exercises. This is also good for the chest and shoulders, as well as the arms. You'll need your gym ball and dumbbells for this one and you should begin by lying on it so that your upper body is supported, whilst your hips and knees are bent and feet are flat on the floor. Extend your arms outwards and then press them up towards the ceiling and together. Slowly and steadily lower back to the start position.
These are just a few exercises I love to do to tone up my arms. What are your favorite exercises for toning up those arms?