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How to Get Rid of Bingo Wings in 7 Days

Discover effective strategies to get rid of bingo wings in just 7 days. Say goodbye to arm flaps and hello to toned arms with tailored exercises and lifestyle changes. Get ready to regain arm confidence!

In this article, you will discover highly effective strategies to eliminate bingo wings within a short span of 7 days. These stubborn arm flaps, commonly referred to as bingo wings, can be a source of frustration for many individuals. However, with the right exercises and a structured approach, you can confidently wave goodbye to these unwanted upper arm jiggles. By implementing a tailored exercise routine and incorporating healthy lifestyle changes, you can achieve significant results and regain confidence in your arms. Whether you have a special event approaching or simply desire toned arms, this article will provide you with the guidance you need to tackle bingo wings head-on.

Day 1: Warm-up and Stretching Exercises

Arm Circles

Start your 7-day challenge by warming up your arms with arm circles. This exercise helps to improve blood flow, increase flexibility, and prepare your muscles for the upcoming workouts. To perform arm circles, stand tall with your feet shoulder-width apart. Extend your arms straight out to the sides, parallel to the floor. Begin making circular movements with your arms, gradually increasing the size of the circles. After a few rotations, reverse the direction. Continue this exercise for about 1-2 minutes.

Triceps Dips

Triceps dips are an excellent way to target and strengthen the back of your arms, also known as bingo wings. Find a stable chair or bench and position yourself facing away from it. Place your palms on the edge of the chair, fingers pointing forward, and extend your legs out in front of you. Bend your elbows and lower your body towards the floor while keeping your back close to the chair. Once your upper arms are parallel to the ground, push yourself back up to the starting position. Repeat this exercise for 10-12 reps.

Shoulder Rolls

Shoulder rolls help to relieve tension and improve flexibility in your shoulders, which is essential for preventing injuries during your workouts. Stand with your feet hip-distance apart and relax your arms by your sides. Roll your shoulders forward in a circular motion, starting from the back, up to your ears, and then down to the front. Continue this movement for about 10-12 repetitions, gradually increasing the size of the circles. Then, reverse the direction and perform another 10-12 repetitions in the opposite direction.

Overhead Triceps Stretch

Stretching exercises are crucial to maintain the flexibility and range of motion of your muscles. The overhead triceps stretch targets the triceps muscle, helping to lengthen and release any tension in that area. Stand or sit tall, reach one arm overhead, and bend your elbow so that your hand is reaching towards the opposite shoulder blade. Use your other hand to gently press on the bent elbow, deepening the stretch. Hold this position for 15-30 seconds, then switch to the other arm.

Chest Stretch

The chest stretch helps to counteract the hunched posture that can occur from working at a desk or spending too much time sitting. Stand tall and interlace your fingers behind your back, with your palms facing inward. Slowly lift your arms upward, allowing your chest to open and stretch. Hold this position for 15-30 seconds, feeling the stretch in your chest and shoulders. Release the stretch and repeat for 2-3 sets.

Day 2: Cardiovascular Workouts


Running is a highly effective cardiovascular workout that engages your entire body, including your arms. It helps to burn calories, improve endurance, and strengthen your cardiovascular system. Find a suitable running route or use a treadmill if available. Begin with a warm-up walk or light jog, gradually increasing your speed to a comfortable running pace. Aim for a 20-30 minute run, or adjust the duration based on your fitness level.


Cycling is a low-impact exercise that provides an excellent cardiovascular workout while minimizing stress on your joints. Whether you prefer outdoor cycling or using a stationary bike, it is a great way to engage your leg muscles while also working your arms. Start with a gentle warm-up, then increase your intensity to a moderate level. Cycle for 30-45 minutes, adjusting the resistance or terrain to challenge yourself.

Jumping Jacks

Jumping jacks are a classic exercise that gets your heart pumping and engages your arm muscles. Begin by standing with your feet together and your arms relaxed at your sides. Jump up, spreading your legs apart while raising your arms out to the sides, forming a star shape. Jump back to the starting position, bringing your feet together and lowering your arms. Repeat this movement for 30-60 seconds, gradually increasing the duration as you build endurance.


Swimming is a fantastic full-body workout that not only tones your arms but also engages your core, legs, and back. Whether you swim laps in a pool or enjoy open water swimming, this low-impact exercise can be tailored to your fitness level. Start with a warm-up, then alternate between different swim strokes such as freestyle, backstroke, breaststroke, and butterfly. Aim for a 30-minute swim session, gradually increasing the duration as you progress.


Aerobic exercises, such as dance aerobics or step aerobics, are a fun and lively way to get your heart rate up and work your arms. Many aerobics routines incorporate arm movements that help to tone and strengthen your arms. If you’re attending a class, follow along with the instructor’s choreography. If you prefer working out at home, follow a video tutorial or create your own routine. Aim for a 30-45 minute aerobic session, adjusting the intensity to suit your fitness level.

How to Get Rid of Bingo Wings in 7 Days

Day 3: Strength Training Exercises


Push-ups are a compound exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core. They are highly effective in toning and strengthening your arms. Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the floor by bending your elbows until your chest is near the ground. Push back up to the starting position, keeping your back straight and core engaged. Aim for 10-12 push-ups, modifying as needed by performing them on your knees.

Triceps Kickbacks

Triceps kickbacks specifically target the triceps muscle, helping to tone and sculpt the back of your arms. Begin by holding a dumbbell in one hand and bending forward at your waist, maintaining a flat back. Position your upper arm parallel to the ground, with your elbow bent at a 90-degree angle. Extend your arm backward, straightening your elbow, and squeezing your triceps. Slowly return to the starting position. Perform 10-12 reps on each arm, gradually increasing the weight as you progress.

Bicep Curls

Bicep curls are a classic exercise that primarily targets the bicep muscles, helping to develop strong and defined arms. Hold a dumbbell in each hand with your arms fully extended and palms facing forward. Slowly bend your elbows, bringing the dumbbells towards your shoulders while keeping your upper arms stationary. Squeeze your biceps at the top of the movement, then lower the dumbbells back down to the starting position. Aim for 10-12 reps, gradually increasing the weight as you build strength.

Dumbbell Rows

Dumbbell rows are an effective exercise for targeting the muscles of your upper back, including your rhomboids, trapezius, and rear deltoids. Begin by placing one knee and hand on a bench, with your opposite leg extended behind you. Hold a dumbbell in your free hand, with your arm extended towards the floor. Keep your back flat and pull the dumbbell towards your hip, squeezing your shoulder blade towards your spine. Slowly lower the weight back down and repeat for 10-12 reps on each arm.


The plank is a renowned exercise for strengthening your core, but it also engages your arm muscles, including your shoulders and triceps. Start in a high plank position, with your hands shoulder-width apart directly underneath your shoulders. Engage your core, glutes, and legs while maintaining a straight line from your head to your heels. Hold this position for 30-60 seconds, gradually increasing the duration as your strength improves. For an extra challenge, try a side plank by shifting your weight onto one hand and rotating to the side.

Day 4: High-Intensity Interval Training (HIIT)


Burpees are a full-body exercise that combines strength and cardio, making them an effective calorie-burning exercise. Begin in a standing position, then squat down and place your hands on the floor in front of you. Kick your feet back into a high plank position, perform a push-up, and immediately jump your feet back towards your hands. Explosively jump up into the air, raising your arms overhead. Land softly and repeat the movement for 10-12 repetitions.

Mountain Climbers

Mountain climbers are a dynamic exercise that targets your core, shoulders, and arms while providing a cardiovascular challenge. Start in a high plank position, with your hands directly underneath your shoulders. Drive one knee towards your chest, then quickly switch legs, simulating a running motion. Keep your core engaged, back straight, and shoulders stable throughout the exercise. Perform this movement at a fast pace for 30-60 seconds.

High Knees

High knees are a cardiovascular exercise that engages your leg muscles while also providing a workout for your arms and core. Stand tall with your feet hip-distance apart. Lift one knee towards your chest while simultaneously driving the opposite arm forward. Alternate quickly between legs, aiming to bring your knees up as high as possible. Perform this exercise at a fast pace for 30-60 seconds.

Plank Jacks

Plank jacks combine the benefits of a plank exercise with a cardiovascular element, targeting your shoulders, arms, core, and legs. Begin in a high plank position, with your hands directly underneath your shoulders. Jump both feet out to the sides, then quickly jump them back together. Keep your core engaged and back straight throughout the exercise. Perform plank jacks for 30-60 seconds, maintaining a steady and controlled pace.

Squat Jumps

Squat jumps are a plyometric exercise that helps to improve leg power and engages the muscles in your arms and core. Start by standing with your feet hip-distance apart. Squat down by bending your knees and pushing your hips back, keeping your weight in your heels. Explosively jump up into the air, reaching your arms up towards the ceiling. Land softly, immediately transitioning into the next squat jump for 10-12 repetitions.

How to Get Rid of Bingo Wings in 7 Days

Day 5: Yoga and Pilates

Downward-Facing Dog

Downward-Facing Dog is a foundational yoga pose that targets the entire body, including your arms, shoulders, and upper back. Start in a tabletop position with your hands shoulder-width apart and your knees hip-width apart. Curl your toes under, lift your hips up, and extend your arms and legs, forming an inverted “V” shape. Press your hands firmly into the ground and engage your core. Hold this position for 30-60 seconds, focusing on deep and controlled breaths.

Upward-Facing Dog

Upward-Facing Dog is an energizing backbend that stretches the front of your body while toning your arms and shoulders. Start by lying face down on your mat with your legs extended behind you. Place your hands on the floor next to your shoulders, fingers pointing towards your feet. Press your palms into the ground and straighten your arms, lifting your chest and upper body off the mat. Keep your thighs engaged and press the tops of your feet into the ground. Hold this pose for 10-20 seconds, gradually increasing the duration as your flexibility improves.

Side Plank

Side Plank is a challenging yoga pose that strengthens your arms, shoulders, and core while improving stability and balance. Begin in a high plank position, with your hands directly underneath your shoulders. Shift your weight onto one hand and rotate your body to the side, stacking your feet on top of each other. Extend your free arm towards the ceiling, finding balance and stability. Hold this position for 15-30 seconds, then switch to the other side.

Bridge Pose

Bridge Pose is a rejuvenating yoga pose that targets your arms, shoulders, glutes, and legs while also stretching your chest and hip flexors. Lie on your back with your knees bent and your feet hip-distance apart. Place your arms alongside your body, palms facing down. Press your feet into the ground, engage your glutes, and lift your hips towards the ceiling. Clasp your hands underneath your body and squeeze your shoulder blades together, creating a slight backbend. Hold this pose for 10-20 seconds, breathing deeply throughout.

Pilates Scissors

Pilates scissors is a dynamic exercise that targets your abdominals, quads, and arms while promoting flexibility and balance. Start by lying on your back with your legs extended towards the ceiling and your arms by your sides. Lower one leg towards the ground, keeping it a few inches off the floor. Simultaneously lift your head, neck, and shoulders off the ground and reach your opposite hand towards the lifted leg. Switch legs and arms in a scissor-like motion, maintaining control and engaging your core. Perform this exercise for 10-12 repetitions on each side.

Day 6: Resistance Band Exercises

Bicep Curls

Bicep curls with resistance bands are an effective way to strengthen and tone your bicep muscles without the need for heavy weights. Begin by standing with both feet on the center of the resistance band, holding the ends in each hand. Keep your elbows close to your sides, palms facing forward. Bend your elbows and lift your hands towards your shoulders, squeezing your biceps at the top of the movement. Slowly lower your hands back down and repeat for 10-12 reps.

Triceps Extensions

Triceps extensions with resistance bands target the back of your arms, helping to eliminate bingo wings. Step on the resistance band with one foot, holding the other end with both hands. Extend your arms overhead, keeping your elbows close to your ears. Slowly bend your elbows, lowering the resistance band behind your head. Extend your arms back up and repeat for 10-12 reps, focusing on the squeeze in your triceps.

Chest Press

Resistance band chest press effectively targets your chest muscles, helping to tone and strengthen your upper body. Secure the resistance band around a stable post or use a door anchor attachment. Stand facing away from the anchor point, holding the resistance band with both hands at chest height. Step forward to create tension in the band, positioning your feet hip-distance apart. Push the resistance band forward, extending your arms fully while maintaining control and engaging your chest muscles. Slowly release back to the starting position and repeat for 10-12 reps.


Resistance band rows engage the muscles in your back and arms, promoting good posture and toning your upper body. Secure the resistance band to a sturdy anchor point or use a door anchor attachment. Stand facing the anchor point, holding the resistance band with your arms extended in front of you. Step back to create tension in the band, keeping your feet hip-distance apart. Pull the band towards your chest, squeezing your shoulder blades together and engaging your back muscles. Slowly release back to the starting position and repeat for 10-12 reps.

Side Arm Raises

Side arm raises with resistance bands target your shoulders and arms, helping to strengthen and define these muscles. Stand tall with your feet hip-distance apart, holding the resistance band with both hands, palms facing down. Begin with your arms by your sides. Keeping a slight bend in your elbows, lift your arms out to the sides until they are parallel to the floor. Squeeze your shoulder blades together and engage your shoulder muscles. Slowly lower your arms back down and repeat for 10-12 reps.

How to Get Rid of Bingo Wings in 7 Days

Day 7: Rest and Recovery

Foam Rolling

Foam rolling is a self-massage technique that helps to reduce muscle tension, improve flexibility, and speed up recovery. Use a foam roller to apply gentle pressure to different muscle groups in your arms and shoulders. Roll back and forth, targeting any areas of tightness or discomfort. Spend extra time on areas that feel particularly tense or sore. Foam rolling can be done for 5-10 minutes as part of your recovery routine.

Deep Stretching

Deep stretching exercises help to release tension in your muscles, increase flexibility, and improve overall mobility. Prioritize stretching the major muscle groups in your arms, such as the triceps, biceps, and shoulders. Hold each stretch for at least 30 seconds, focusing on deep and controlled breaths. Repeat stretches as needed, especially if you feel tightness or limited range of motion in specific areas.

Light Yoga

Engaging in a light yoga practice can be a gentle and restorative way to support your muscles’ recovery while promoting relaxation. Choose yoga poses that focus on gentle stretching and opening of the arms, shoulders, and upper body. Incorporate poses such as Child’s Pose, Thread the Needle, and Extended Puppy Pose, holding each pose for 5-10 breaths. Listen to your body and modify poses as needed to ensure a comfortable practice.

Relaxation Techniques

Take time to practice relaxation techniques that can help reduce stress, calm your mind, and promote overall well-being. Experiment with deep breathing exercises, meditation, or guided imagery to facilitate relaxation. Find a quiet and comfortable space to unwind, allowing your body and mind to rest and recharge. Engaging in relaxation techniques for 10-15 minutes can greatly benefit your physical and mental recovery.

Supportive Lifestyle Changes

Healthy Diet

Maintaining a balanced and nutritious diet is crucial for overall health and well-being, including the development of toned arms. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Stay hydrated by drinking an adequate amount of water throughout the day. Aim to limit your intake of processed foods, sugary snacks, and beverages high in calories and added sugars, as they can hinder your progress.

Adequate Hydration

Proper hydration is essential for optimal muscle function and recovery. Drink an adequate amount of water throughout the day to replenish the fluids lost during workouts. Aim to drink at least 8 glasses (64 ounces) of water daily. If you engage in intense workouts or live in a hot climate, you may need to increase your water intake. Pay attention to your body’s hydration needs and adjust accordingly.

Avoiding Alcohol and Smoking

Alcohol and smoking can have negative effects on your health and fitness goals. Alcohol can hinder muscle recovery, disrupt sleep patterns, and contribute to weight gain. Smoking, on the other hand, negatively impacts your cardiovascular health and can impede the progress you make through exercise. By avoiding alcohol and smoking, you can better support your arms’ toning process.

Getting Enough Sleep

Adequate sleep is vital for recovery and overall health. Aim for 7-9 hours of quality sleep each night. During sleep, your body repairs and rebuilds muscle tissue, enabling your arms to recover and tone effectively. Establish a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is conducive to restful sleep.

Stress Management

Effective stress management is crucial to support your overall well-being and prevent negative impacts on your mind and body. Engage in stress-reducing activities such as yoga, meditation, deep breathing exercises, or engaging hobbies. Find healthy outlets to help manage stress, as excessive stress can hinder your progress in achieving toned arms.

How to Get Rid of Bingo Wings in 7 Days

Additional Tips and Tricks

Regularly Moisturize Your Arms

To keep your arms looking and feeling their best, regularly moisturize your skin. Dry skin can appear dull and lackluster, while moisturized skin appears more vibrant and healthy. Choose a moisturizer that suits your skin type and apply it daily, paying special attention to the areas of your arms you wish to tone and firm.

Use Firming Creams or Lotions

In addition to moisturizing, consider using firming creams or lotions specifically formulated to target saggy or loose skin. These products often contain ingredients that can improve the appearance and texture of your arms. Apply firming creams or lotions as directed, gently massaging them into your skin to promote absorption.

Incorporate Arm Exercises in Daily Activities

Look for opportunities to incorporate arm exercises into your daily activities. For example, while watching TV, you can perform triceps dips using a stable chair. While waiting for your coffee to brew, you can do a set of bicep curls with resistance bands. These small additions can accumulate over time and contribute to the toning and strengthening of your arms.

Stay Consistent and Motivated

Remember that achieving toned arms requires consistency and dedication. Stick to your 7-day challenge and continue incorporating regular exercise into your routine beyond the initial week. Set realistic goals, track your progress, and celebrate your achievements along the way. Stay motivated by varying your workouts, seeking support from friends or workout buddies, and embracing the positive changes you observe in your arms and overall fitness.

Seek Professional Guidance if Needed

If you have any concerns about your fitness level, existing health conditions, or any exercise-related queries, it is always recommended to consult a qualified fitness professional or healthcare provider. They can provide personalized guidance, ensure your workouts are safe and effective, and help you tailor the exercise program to your specific needs.


Congratulations on completing the 7-day challenge to tone and strengthen your arms! By following the outlined exercises and incorporating supportive lifestyle changes, you have taken a significant step towards achieving your fitness goals. Persistence and consistency are key to optimizing your results, so continue to engage in regular exercise, maintain a healthy diet, and prioritize rest and recovery. Enjoy the increased strength and definition in your arms, and let your achievements inspire further fitness endeavors. Remember, you have the power to shape your body and achieve the toned arms you desire.

How to Get Rid of Bingo Wings in 7 Days


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