The 20 minute workout to get rid of bingo wings (and other unwanted flab!)

The term “bingo wings” came about from the observation of older/middle aged and overweight women who played bingo (a game where you match numbers on a board or card to the numbers called out by the bingo caller). When these women raised their arms and shouted "bingo" (to indicate that they had matched all the numbers on their bingo card) the excess fat on the underside of their arms (i.e. covering their tricep muscles) would hang down like a wing and flap about as they waved their arms. Hardly a flattering image, which has led to a huge amount of interest from women trying to get rid of their bingo wings, or prevent them from appearing in the first place.

 

Older women are prone to bingo wings because, as people age their metabolism slows down due to a decrease in muscle mass. This is particularly true if individuals become less active as they grow older. Below is a 20-minute exercise circuit designed to boost your metabolism, strengthen and tone your arm muscles, and burn off excess fat from your whole body.

 

The workout can be performed using just your body weight or free weights such as a kettle bell or the dumbbells from the Technogym Wellness Rack. Select a weight that is challenging, i.e., a seven or eight on an effort scale; where one is very easy and ten is very hard.

 

Following the order listed, perform each exercise for 40 seconds followed by 15 seconds of Mummy Kicks (see below). Work at your own pace, doing as many repetitions of each exercise as you can during the time allotted. However, it is important that you push yourself beyond your comfort zone if you want to see improvement.

 

For maximum results, do this routine on four non-consecutive days a week. To complement the plan, use the off days to improve your flexibility by doing a stretch workout or yoga. And please do remember to warm up and cool down at the beginning and end of your workout.

 

The Exercises

  1. Dumbbell Switch Lunges

Stand with your feet shoulder-width apart. Hold a dumbbell in your left hand. Step your right leg back diagonally bending your left knee so that your thigh is parallel to the floor and your knee is in line with your ankle. Pass the dumbbell under your thigh and grab it with your right hand. Step back to the centre with your right foot. Repeat on the other side and keep alternating for 40 seconds.

 

Mummy kicks (15 seconds)

Extend both arms directly in front of your body at shoulder height and stand with your feet close together. Quickly kick one leg out and then the other, repeating the kicks as quickly as possible. At the same time, move your hands over each other in a scissor-type motion.

Do this for 15 seconds.

 

  1. Tricep dips

Sit on the floor with your back to a bench or chair.

Place your hands on the bench so your fingers are pointing towards you; elbows bent at 90 degrees, pointing straight back.

Lift your hips off the ground by straightening your arms without locking your elbows and straighten your legs so only your heels are on the floor.

Bend your elbows out behind you to lower your hips towards the floor.

This completes one rep. Repeat for 40 seconds.

 

Mummy kicks (15 seconds)

 

  1. Tricep kick-backs

Stand with your feet shoulder width apart, arms by your side, dumbbell in each hand, palms facing your body.

Slightly bend your knees and lean forward at the hips until your upper body is at a 45-degree angle to the floor.

Bend your elbows so your upper arms are parallel to the floor.

Keeping your elbows close to your waist and your upper arms still, straighten your arms behind you until your arms are parallel to the floor.

Slowly bend your arms to lower the weights.

This completes one rep. Repeat for 40 seconds.

 

Mummy kicks (15 seconds)

 

  1. Press ups

Start on all fours with your hands on the floor slightly wider than, but in line with, the shoulders.

Extend your legs so you are resting on your toes. Your head, neck and body should form a straight line to the ankles.

Squeeze your abs as tight as possible and keep them engaged.

Lower your body until the chest nearly touches the floor, by bending your arms at the elbows keeping everything else still.

Pause for a moment then push yourself back to the starting position by straightening your arms without locking your elbows.

This completes one rep. Repeat for 40 seconds.

 

Mummy kicks (15 seconds)

 

  1. Alternating shoulder tap press-up

Begin in a press-up position with arms fully extended.

Lower your body towards the ground; keeping your elbow joint at 90 degrees.

Return to starting position.

Hold at the top for 1 second then tap your right shoulder with your left hand.

Return to starting position.

Repeat by doing another press-up then tapping the left shoulder with the right hand.

This completes one rep. Repeat for 40 seconds.

 

Mummy kicks (15 seconds)

 

  1. Cheerleader Squats

Stand with your feet hip width apart.

Lower into a squat with your hands on your thighs, making sure your knees don't go past your toes.

Stand up and raise your hands straight over your head.

Kick your right leg high and out to the side while lowering your right arm to meet it.

Lower your leg and bring your feet back together.

Squat down again and repeat on the other side.

This completes one rep. Repeat for 40 seconds.

 

Mummy kicks (15 seconds)

 

  1. Shoulder Switch Bunny Hops

Start in the plank/press-up position with extended arms.

Keeping your hands on the floor, perform a bunny hop (jump with your knees together) bringing your knees just past your left shoulder.

Hop back to the starting position, then bunny hop your knees just past your right shoulder.

Return to the starting position. This completes one rep. Repeat for 40 seconds.

 

Mummy kicks (15 seconds)

 

  1. Step jump, tuck jump

Stand in front of a step/block (make sure the platform is stable and capable of bearing more than what you weigh).

Jump up and land with both feet on the step/block.

Jump back down to the floor.

Do a tuck jump (jump on the spot bring your knees as high up as you can, tucking them under your body.

This completes one rep. Repeat for 40 seconds.

 

Mummy kicks (15 seconds)

 

  1. Mountain climbers

Assume a press up position so your hands are directly under and as wide apart as your shoulders, arms straight.

Your body should form a straight line from your shoulders to your ankles.

Lift your right foot off the floor and bring your knee as close to your chest as you can.

Return to the starting position and repeat with your left leg.

Continue alternating for 40 seconds.

 

Mummy kicks (15 seconds)

 

  1. Upward facing plank with a lift and dip.

Facing the ceiling, arms behind you, fingers facing your body, push up into a plank.

Support your weight on your hands and feet.

Lift and lower one leg at a time high above your body.

When you return to the starting position, do a tricep dip; bending at the elbows to lower the body towards the ground. Return to the starting position.

This completes one rep. Repeat for 40 seconds.

 

Mummy kicks (15 seconds)