Bingo wings are one of the most frustrating problems older women face, but you don’t have to resign yourself to a lifetime of long sleeves.
Like many body issues, bingo wings can be resolved with the right plan and a little action.
What Causes Bingo Wings?
Bingo wings come from a combination of three problems: reduced muscle mass, excess fat and poor skin condition.
So let’s look at muscle mass first.
Once you’re over the age of 30 your muscle mass slowly starts to decline, in fact, you could lose 10% in a decade! That doesn’t mean you can’t build muscle! You certainly can. But what it does mean is that if you don’t do any exercise and consciously work to increase your muscle mass, you’ll start to lose your shape and tone.
This lack of muscle mass contributes to the “bingo wing” look, because, without strength and tone, the tissue in your upper arms will sag.
The next issue to address is excess fat on the arms.
While women tend to carry most of their weight on their thighs, bottoms and stomach (post-menopause), that doesn’t mean you can’t carry fat elsewhere too.
There are several contributing factors to fat on your upper arms, ageing, slow metabolism and carrying large amounts of excess body fat can all play a part.
And finally, there’s the issue with jiggly, loose skin.
Sagging, loose or ageing skin can make your bingo wings look worse. Often this looseness is down to ageing that can cause poor collagen and elastin production (the cells that give your skin its elasticity and structure).
While not everyone with bingo wings has skin problems too, it’s not uncommon to see that “chicken-skin” look on the back of your arms. Do you know what I mean? The small hard bumps, a bit like goosebumps but permanently there. The skin will feel rough and can sometimes be red, with little skin-coloured or white bumps on it. This is a very common skin condition called keratosis pilaris.
So What Can You Do About It?
The great news is that bingo wings can be resolved with a simple combination of weight loss, exercise and collagen-stimulating skin treatments.
Lose Your Excess Body Fat
Losing any excess body weight will have a big impact on your bingo wings (and your overall health too!).
There are lots of diet plans out there, but if you want to be successful then you need to choose one that’s healthy, won’t leave you feeling hungry and is easy enough to fit into a busy schedule.
I’m a big fan of the Keto Diet as it helps to regulate your energy levels, stabilise your mood and offer fast, hunger-free weight loss too. You can learn more about it in my previous blog post here.
For more localised fat loss, or if you’ve lost weight yet your bingo wing fat is stubborn to shift, you could consider a fat removal treatment. These treatments include Exilis Elite, Fat Freezing or Ultrasound Cavitation. These non-surgical body fat reduction treatments target fat cells in specific areas, destroying them and stimulating your body to clear them out naturally.
Build Muscle & Tone Up
Although muscle mass decreases as you age, that doesn’t mean you can’t build more and actively keep your muscle tone healthy. In fact, studies have shown that older people build muscle just as efficiently as younger ones, the real difference is seen in those that are inactive.
So what exercises can help you to get rid of your bingo wings?
For the best results, you’ll want to increase the muscle mass and tone in your whole upper arm: so triceps, biceps and brachialis. A range of exercises can help you to do this.
YouTube has a great selection of workout videos designed specifically for bingo wing reduction, these are my three favourites so far.
Arm Exercises For Women – By Lucy Wyndham-Read – A short, 3-minute arm workout that you can do at home without any weights or apparatus.
Tone Your Arms Workout – By Holly Dolke – Another equipment-free workout for your arms. A little longer and more intense than the one above, but very effective.
Bingo Wings & Shoulders – By Lily Sabri – A home-based workout using free weights for maximum effectiveness.
Increase Your Collagen & Improve Skin Condition
The final piece in the bingo-wing-busting puzzle is improving your skin condition. If your skin is loose, saggy or lacking structure, then your bingo wings will be worse.
By increasing collagen and elastin production we can improve the laxity of your skin, making it smooth, supple and firm once again.
There are several creams, lotions and potions claiming to stimulate collagen production in your skin, but if you want truly visible results then professional treatments are the way to go.
Here at The Body Clinic, we offer a range of non-surgical and non-invasive skin treatments that painlessly penetrate deep into the layers of your skin to stimulate new, stronger collagen production.
By far, the best treatment for tightening your bingo wings is the Exilis Elite.
The Exilis Elite is famed for its highly effective skin tightening properties and can be used on all areas of the body and face. It’s an FDA approved and award-winning treatment that harnesses the power of radiofrequency and ultrasound to generate healing and new collagen production in your skin. Its safe, effective and pain-free – making it our most popular skin-tightening treatment for bingo wings. You can learn more about it here…
And finally, how do you get rid of that dry, bumpy skin? The cause of keratosis pilaris is still under debate, but research has shown that a combination of exfoliating, dry body brushing, moisturising and supplementing with essential fats can have a very positive effect.
Keratosis pilaris can also be a sign of allergies and intolerances too, with the most common culprits being gluten, dairy and wheat. So if a new skincare routine and some extra fish oils don’t do the trick, it could be worth trying an elimination diet to see if these common allergens are to blame.
Need a Little Help To Get Rid Of Your Bingo Wings?
Here at the Body Clinic, we have a range of non-surgical fat reduction treatments, skin tightening treatments and weight loss support programmes that can help you reach your body goals quickly and easily. To find out more give us a call on 01562 275979.
If you enjoyed this blog post, you might enjoy “How to Lose Belly Fat”.