With summer around the corner, it’s time to start preparing to shrug off the layers and bare your arms with these bingo wings exercises. Sculpted arms don’t just look sexy in a strappy dress, though – they are key for a healthy body. ‘You want them for picking up the kids and carrying shopping, as much as for lifting dumb-bells,’ says personal trainer Lucy Gornall.
‘Also, good muscle strength will stand you in good stead when you get older. Oh, and not forgetting, the more muscle you have, the more kilojoules you’ll burn,’ adds Lucy. And who doesn’t want that? It isn’t as hard as you might think to get a pair of arms to rival Michelle Obama – all it takes is six simple moves a day. So get ready to give those bingo wings the cold shoulder…
Bingo wings exercises – How you can get party dress arms in 30 days:
These exercises target your biceps (front of upper arms), triceps (back of upper arms) and deltoids (shoulders). Start with three reps (a rep is doing each move from start to finish) on day one, adding a rep each day for 30 days. Use 2kg dumb-bells. Rest on days eight, 16 and 23.
- In a press-up position, lower yourself onto your right forearm, then bring your left arm down. Place right hand on the ground and push up, allowing left hand to follow. Repeat on the other side.
- Hold two dumb-bells by your thighs, palms facing towards you.
- Engage your biceps to lift the dumb-bells in towards you, until they are at shoulder height. Slowly lower and repeat.
- Standing feet hip-width apart, hold a dumb-bell in one hand. Extend your arm up to the ceiling, then bend your elbow and slowly lower the dumb-bell so it hangs behind your head. Keep arm close to the ear. Repeat on the other side.
Press-up on knees
- Start on all fours. Lean forward so your hands are under your shoulders and your weight is over your top half.
- Elbows facing outwards, lower your body to the floor, keeping a straight back. Then lift your torso, pushing through your arms.
- Sit on a chair or couch and place your hands either side of you. Slide your bottom off the chair, bending your knees at right angles.
- Bend your elbows at 90 degrees and lower your hips to the floor. Press up until your elbows are straight (but not locked).
Read more: 5 exercises to get toned shoulders
Standing up shoulder press
- Stand with feet shoulder-width apart. Hold a dumb-bell in each hand and raise them to head height, arms facing out.
- Lift the weights up together above your head. Slowly lower back to shoulder height.