Bye-bye, flabby upper arms and hello, exercises against waving arms! I'll show you the most effective fitness exercises for toned upper arms that don't flab when you wave.
Bingo arms, bingo meat, bingo wings, bingo arms - flabby upper arms have many names. Whatever you call them, they're a pain in the ass. And they should be gone as soon as possible. What helps are exercises against bingo arms.
By the way, the skin that flaps back and forth on the back of the upper arm is called waving flesh. If the arms are not trained and you wave, the skin and fat pads wobble - so the name hits the nail on the head.
But flabby arms are not only annoying when waving, but also, in front of the mirror, in the swimming pool or when wearing clothes without long sleeves.
Now is the right time to Define arm muscles and thus tighten the upper arms. Trained and crisp arms you can then show off in tops, dresses and other upper arm free garments.
If you've had enough of flabby arms, you need to train your triceps. This is the muscle on the back of the upper arm, exactly where the unpopular fat pads are located.
Even a targeted workout of just 10 minutes per week should bring significant improvements. By the way, exercises against elbows always help best when you alternate.
This means that the workout is varied every two to three weeks. This is important so that the muscles get new stimuli and do not become too accustomed to the training.
Table of contents
Psst: This trick will help you lose weight on the upper arms!
Why do women have angled arms?
Compared to male muscles, our muscles simply grow slower. That's because we have less testosterone in us. It's a little unfair. After all, men's triceps grow pretty quickly. We women often have to work much harder for the same result.
The Triceps is responsible for making the female arm look nice and slim, elegant and sporty at the same time. It ensures that our upper arms are beautiful to look at in tops.
The opposite is true if we neglect the triceps - which, by the way, make up the entire upper arm. It turns our arms into angle meat. In our late twenties, gravity starts to kick in. It pulls the flab on the upper arm down.
It can also be that an unbalanced ratio between skin and muscle mass leads to sagging upper arms. This often happens when you have lost a lot of weight in a short time.
Weak connective tissue = flabby upper arms
To Get rid of angle arms, you first need to know why they arise. On the one hand, this is due to the female Connective tissue. It is usually not as firm as that of men. Depending on the hereditary disposition, angle arms form earlier or later. And are more or less pronounced.
Women in or after menopause are particularly affected. This is because during this time the moisture in the connective tissue decreases. This causes the tissue to become thinner and lose elasticity.
In addition, many women made little to no use of their muscles on the back of the upper arms. Women who have lost a lot of weight also suffer from fat deposits on the arms.
By the way, not only overweight people are affected by this. Many slim women also fight against angle flesh. We cannot stop this phenomenon. But we can with Exercises against angled arms and counteract them.
With targeted exercises, you can build muscles that will give you more tone and make your arm look nice and lean - whether you're straightening your arms or not.
Forget the gym! Training with your own body weight makes you strong!
Tip: Protein shake for women
If you want to tone your arms, I can give you the Foodspring Shape Shake recommend. It is specially designed to provide a lot of protein for muscle building, but at the same time to saturate well. When you feel full, you take in fewer calories, which makes the fat pads melt away.
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How can I tone the arms?
Targeted muscle building can get the problem under control pretty quickly. You can counteract flabbiness with the right exercises and regular training. There are a number of effective arm exercises that will help you line the flabby tissue with muscle.
Basically: The greater the volume of muscles and the lower the percentage of body fat, the lower the angle arms will be.
As with any workout, you need to train regularly and not give up too quickly. You will only see progress if you do something for your body at least 3 times a week. Even 20 minutes can be completely sufficient.
Nutrition is at least as important as exercise. In fact, it accounts for 75 % of your training success. The healthier and more balanced your diet, the faster you'll see results. Conversely, this also means that no matter how hard you do exercises against elbows, if you eat an unhealthy diet, you will never be able to achieve success.
Which muscles do I need to train?
If you want to get rid of flabby upper arms, then you need to train your upper arms. The focus is on triceps and biceps.
To say goodbye to elbows for good, the triceps in particular must be trained.
- The biceps: is used to bend the arm. It is located at the front of the upper arm. It represents about one third of the arm muscles.
- The triceps: helps us when they stretch the arm. It is found at the back of the upper arm and accounts for two-thirds of the arm muscles. It defines our upper arms. In the untrained state, the triceps is barely visible.
However, if it is well trained, it makes female arms look athletic.
In everyday life, the triceps are hardly ever trained. It is simply used much less frequently. The biceps, on the other hand, are used frequently. Among other things, when we carry things with bent arms.
In order to achieve long-term and beautiful results with the angled arm workout, we need to strengthen the shoulders in addition to the arms. This way the arms as a whole look firmer.
If you're short on time, this video might help. Here you will find a few great exercises for toned upper arms. Combined with the exercises we're about to introduce you to, you've got a mega effective workout!
And now here come our exercises. We'll tell you some secret exercises that you won't find in any video. Watch them and try them out!
The best exercises against angled arms: train away flabby upper arms
We hold: The basic requirement for beautiful upper arms is a strong and trained triceps. You don't have to go to the gym for that. Exercises against angled arms can also be done in the living room.
Small forewarning: you really have to train regularly, because the Triceps muscles become very quickly again degraded.
The training against bingo arms
We have for you a mix of exercises against flabby arms without equipment and exercises with weight. However, you do not need to buy dumbbells for this.
If you do not have suitable dumbbells or weights at home, you can use water bottles. At the beginning it is enough if they are filled with water. If this is too easy for you, fill the bottles with sand.
An arm workout of 3x 15 minutes a week can already show significant improvements. You can pick a few exercises at random and incorporate them into your workout. Or even better: At the end of the article you will find a 30 days training plan, that will help you fight against flabby arms. Take up the challenge!
Biceps and triceps exercise: curls upwards
- Stand shoulder width apart. Stretch back. Tense abdominal muscles.
- Grab two water bottles and lift them up in three steps.
- At step one the bottles are in the hanging arms
- Now the bottles come to the shoulders
- And finally stretch straight up
This trend sport makes you really fit!
Lateral arm lift with weight
- Stand shoulder width
- In your hands you hold the weight
- Now slowly raise the arms sideways until they are at shoulder height
- Pause briefly and then stretch over the head
- And again slowly lower
It is important that you do this exercise really slowly and tighten the abdominal muscles. It is not about a large number of repetitions, but body tension!
Triceps exercise behind the back
- Start in the upright position
- Take the weight firmly in your hands
- Stretch the water bottles upwards
- Now lower your arms until the bottles are at the level of the shoulder blades
- And up again!
Attention: Hollow back danger! To avoid this, tense the abdominal muscles during this exercise against angled arms.
Full plank with one hand
- Go into the Plank position
- Stretch the arms and legs firmly and tense the abdomen
- In your right hand you hold a water bottle
- This you move slowly from the floor to the back upwards
- The arm is always stretched
Want to do more dumbbell exercises? Check them out here!
Light lunge with arms lift
- Stand upright and take a step forward with your right leg
- In each of your hands you have a water bottle
- Make sure that the back leg touches the floor with the heel
- Raise the arms stretched as far back as possible
- Lower it again and then raise it again
- Change leg!
The XXL Guide to building muscle as a woman!
Lateral raising with one arm
- As with the sideplank, lie sideways on the training mat
- Put the lower arm against your body
- Slowly push your upper body away from the mat with the other arm
- The legs and buttocks always remain on the mat
- Back on the mat and start again from the beginning
Exercise against angled arms lying down
- Lie with your back on the exercise mat
- Bend the legs
- Stretch the arms straight up
- And now slowly lift behind the head
Attention: The elbows always point to the ceiling!
Tight pushups for triceps
If you don't have the confidence to do real push-ups yet, then these exercises are perfect for elbows. In addition, you can approach real push-ups.
- Lie down with your belly on the mat
- The legs are bent upwards
- The hands are on the chest
- Now straighten up with the power of the hands
- And go down again very slowly. Beginners are welcome to lie down on the mat before going back up!
Attention: Hollow back danger!
Erect to full planks
- Go into the normal plank position: the elbows are under the shoulders
- Now straighten up with the right hand until both arms are extended
- After that it's back to the small planks
- And right back up again - without a break
Stretch arms while standing
This angled arms exercise reminds with a little imagination a little of ski jumping
- Take the water bottles in your hands
- Bend the knees very slightly
- Now stretch the legs through and the arms at the same time firmly backwards
Quadruped stand with stretched leg and arm
The quadruped stand helps you train your balance.
- Kneel on the training mat
- Stretch the left leg straight back
- In your right hand you hold a water bottle
- Bend the arm so that the upper arm is always against the body
- Only the forearm is moved until the upper and lower arm form a 90° angle. Then the hand goes back again
Do you already know the most effective barbell exercises?
Touch toes
This Bingo Arms exercise is really strenuous. But you have the advantage that you train your entire body.
- Sit on the butt
- Angle the legs and lift the buttocks from the floor
- The arms are stretched through
- Now lift your left leg and right arm from the floor and touch the tips of your toes with your fingers.
- And change sides!
Full planks and twist
- Touch the mat with your toes and hands
- The arm surfaces are under the shoulder
- The body forms a line
- Now turn the body alternately to the left and right
- The legs stay on the mat!
Triceps Dips
For this exercise, grab an armchair or small coffee table
- Put the palms on the table
- The legs are bent
- The back is straight
- Now slowly begin to lower the body until your upper and lower arms form a 90° angle.
- After that, it's back to the top!
This is the role of proper nutrition in anti-wink arm training.
Too much angle arm meat occurs when our connective tissue is weak and at the same time the body fat percentage is too high. Even the best and most effective exercises against angled arms won't help. The muscles are hidden under the body fat.
So first of all Reduce body fat and then muscles build up. This always succeeds with a mix of exercise and nutrition.
From a sporting point of view, angle arms are best combated with a mix of muscle building (exercises against angle arms) and cardio training - i.e. running, swimming, fast walking or cycling.
The right diet against angled arms
So if you want to shed pounds, you have to burn more calories than you eat.
That means switching to a low-calorie and balanced diet. Stay away from sugar of all kinds, fast food and very fatty foods. Move toward clean eating. That means healthy, home-cooked Fitness recipesthat will help you reach the goal.
That is why a healthy and balanced diet is so important. A lot of protein helps build muscle and also makes you full for a long time. Who wants to know more about it, click through our Muscle Building Guide for Women!
Tip: Keep an eye on the calories
Thereby our We Go Fit Nutrition Plan support. After all, we know from our own experience that it is often very difficult to eat right.
Especially when it comes to recipes, you can quickly reach the limits of your creativity. That's why it's worth making a cooking plan. It's best to plan what you're going to eat for a week in advance.
A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.
So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose the category "Lose weight" from four plans.
We calculate your calorie consumption, calorie deficit and create a diet plan that fits your needs and that fits you 100%. It's very easy. Give it a try :)
Click here to put together your personal nutrition plan!
30 days training plan against angle arms
No more desire for flabby arms? Then start now with the 30-day training plan against flabby arms. The name says it all. For 30 days you train your arms with this challenge. You know the exercises on the plan now. You can start at any time, because there is no official start. But why not start now? What's stopping you? You don't need more than a mat and sports clothes and two light dumbbells.
Tip: If you don't have dumbbells, use large water bottles. You can also fill them with sand to make them heavier!
Example for day 1 to 3
- Day 1: 8 push-ups
- Day 2: 8 push-ups, 8 curls
- Day 3: 8 push-ups, 8 curls and 8 triceps dips
How to get rid of angle arms by swimming
Those who are looking for a little variety and have had enough of usual Exercises against angled arms has, who can also plunge into the water. You can't sit in the whirlpool or splash around, but you can crawl.
This special swimming technique trains not only flabby upper armsbut also the trunk, shoulders and legs.
If you can't do the crawl technique, you can alternatively swim breaststroke or backstroke. All techniques require the use of the hands. So jumping into the water pays off - it can help you get rid of fat pads on your upper arms.
Strong arms at last! These triceps exercises make it possible!
Our conclusion
Exercises against bingo arms can be done quite easily in the living room. If you want to get rid of bingo arms, you don't need expensive training equipment. Simple water bottles do the job very well!
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