How to Get Rid of Bingo Wings: Exercises, Then Treatment

Topic

Health

How to get rid of bingo wings: the best exercises with weights, how long it takes, then treatment options if skin stays loose. Omnia, Chiswick W4.

How to Get Rid of Bingo Wings: Exercises, Then Treatment

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Bingo wings are the soft fold at the back of the upper arm that keeps moving after you have stopped waving. Almost everyone wants the same thing: a simple routine that firms them up. Exercise should come first, because it costs nothing and helps your whole body. This guide gives you a realistic workout, explains what exercise can and cannot do, and tells you what to consider if skin stays loose afterwards.

Quick answer

Get rid of bingo wings by building the triceps and shoulders twice a week, keeping a steady weight, and giving it at least 12 weeks. If skin stays loose, LPG Endermologie at Omnia Lifestyle in Chiswick W4 can firm mild to moderate looseness without needles. Large hanging folds usually need an arm lift, which is surgery.

What causes bingo wings?

Less muscle. The triceps, along the back of the upper arm, shrink with age and lack of use.
Stored fat. Many women store fat on the upper arms, and genes decide how much.
Loose skin. Collagen fades with age, and weight loss can leave skin behind.
Sun damage. Bare arms get a lot of sun, which makes the skin thinner and more crepey.

Most bingo wings are a mix of all of these. Our guide to loose skin or fat shows how to tell which matters most for you.

Can exercise get rid of bingo wings?

Exercise can make a clear difference when low muscle is part of the problem, because firmer triceps fill out the skin. It cannot choose where your body takes fat from. In a study of upper-body resistance training, MRI scans showed fat under the skin changing generally, not only where the muscles were worked. Arm work builds shape, while overall activity and eating habits change body fat.

Exercise does not shrink skin either. If the fold feels thin when you pinch it, more arm work will help the muscle underneath but will not remove the skin.

What are the best exercises for bingo wings?

Do this workout twice a week, with a day between sessions. The NHS advises strength work on at least 2 days a week across all the major muscle groups, so add legs, back and core on the same days. Choose dumbbells that make the last 2 repetitions feel hard while your form stays clean.

Exercise	How to do it	Sets and reps
Overhead triceps extension	Hold one dumbbell in both hands above your head, bend your elbows to lower it behind you, then press up	3 sets of 10 to 12
Triceps kickback	Lean forward with a flat back, keep your upper arm still and straighten your elbow behind you	3 sets of 10 to 12 per arm
Chair dip	Hands on a sturdy chair behind you, bend your elbows to lower, then press up. Bend your knees to make it easier	3 sets of 8 to 12
Close-grip press-up	Hands under your shoulders, elbows close to your sides. Use a wall or your knees to begin	3 sets of 6 to 12
Shoulder press	Press dumbbells from shoulder height to overhead	3 sets of 10 to 12
Bent-over row	Lean forward with a flat back and pull dumbbells to your ribs	3 sets of 10 to 12

Stop if you feel sharp pain in the shoulder or elbow. Our guide to shoulder and arm pain explains when to get it checked, and a physiotherapist can adapt these moves if needed.

Can you do bingo wing exercises at home?

Yes. Water bottles or resistance bands work well to begin. Chair dips and press-ups need no equipment at all. Move to heavier weights as soon as 12 repetitions feel easy, because muscle grows when it is challenged. Add regular aerobic exercise, such as brisk walking, swimming or rowing, for your overall health and body fat.

How do you get rid of bingo wings fast?

You cannot do so safely. Muscle takes weeks to build, and crash diets tend to take muscle along with fat and can leave skin looser. Give a routine at least 8 to 12 weeks, and take a photograph in the same light at the start and end. Seven-day challenges may motivate you, but they will not change the shape of your arm.

What if the skin is still loose after exercise?

If you have trained consistently for three months and your weight is stable, but soft or crepey skin remains, the skin itself is the issue. This is when a treatment may be worth considering.

LPG Endermologie. At Omnia we use the Cellu M6 Infinity, which works the skin with motorised rollers and controlled suction, with no needles, no heat and no downtime. Most people notice change after 6 to 8 sessions, followed by a weekly course then monthly maintenance. It suits mild to moderate looseness and works well alongside strength training. Evidence for LPG is mixed and research on arms is limited, so we will be honest with you about what to expect. LPG Systems' BeScored study from 2024 reported that 92% of participants noticed firmer skin, but that is manufacturer data. Results vary, and no treatment is permanent.

See bingo wings treatment in London for how a course works. Your first visit is a 60-minute Discovery Session for £99. If dimples are your main concern, read about cellulite on arms.

Is bingo wing surgery the better option?

An arm lift, also called brachioplasty, is the only way to remove a large fold of skin. The Royal College of Surgeons and BAPRAS guide says the operation takes 1 to 2 hours, with 1 to 2 nights in hospital, and compression garments for the first few weeks. It leaves a scar along the inner arm, which may extend onto the side of the chest. Possible problems include long-term swelling and numbness. If skin hangs well below the arm when you hold it out, a surgical opinion is more honest than a course of treatment. See bingo wing surgery costs in the UK.

Who is LPG Endermologie not for?

LPG Endermologie is not used on the abdomen in pregnancy.
It is not suitable with active cancer, an infection, phlebitis or a blood clot, open wounds or inflamed skin.
If you have a circulatory or blood disorder, recent surgery, a pacemaker or an implanted device, get advice from your doctor or surgeon first.
See your GP for unexplained swelling, pain or skin change in one arm.

Frequently asked questions

How long does it take to tone bingo wings?

Many people see a change in firmness after 8 to 12 weeks of regular strength work. How much depends on your starting point.

Do dumbbell exercises get rid of bingo wings?

They build the muscle that fills out the arm, which improves shape. They do not remove fat from that spot or shrink skin.

Can you get rid of bingo wings after 50?

You can improve them at any age. Muscle responds to strength work well into later life, though skin recoil tends to be lower.

Will losing weight get rid of bingo wings?

It may reduce fat in the area, but it can also make loose skin more noticeable if you do not build muscle at the same time.

What is the best treatment for bingo wings?

Exercise comes first. Then, for mild to moderate looseness, a skin-firming treatment such as LPG Endermologie can help. For large folds, an arm lift is the realistic option.

Bingo wings treatment in Chiswick

Omnia Lifestyle is at 8 to 9 Bedford Corner, The Avenue, Chiswick W4 1LZ, close to Turnham Green station, on bus routes 94, E3 and 272. Limited parking is available on request when booking. LPG sessions run Monday to Saturday.

Book LPG Endermologie in Chiswick: Discovery Session £99 for 60 minutes, including consultation and treatment, then follow-up sessions from £70. You pay after your treatment. Book online or call 020 4515 0000.