Too Young for Bingo Wings
July 31, 2017 8:28 AM
Recently I've been feeling self-conscious about my upper arms. How can I make them look less flappy?
Despite the amount of time I've spent over the last 15 months carrying a small person around, I've developed some upper arm flab. I'm hoping to work towards becoming more fit in the near future through running, biking and/or yoga but I don't know how much that will help with my arms besides potentially generally losing weight all over. I don't have weights - should I get some? I've tried the pushup app before but I'm not really interested in being able to do 100 pushups though I realize that if I can do 100 pushups, I might not have bingo wings anymore. I don't want Madonna arms - superficially, my goals include being able to wear a sleeveless top without feeling self-conscious and losing the dimples I'm getting around my elbows. Thoughts?
Despite the amount of time I've spent over the last 15 months carrying a small person around, I've developed some upper arm flab. I'm hoping to work towards becoming more fit in the near future through running, biking and/or yoga but I don't know how much that will help with my arms besides potentially generally losing weight all over. I don't have weights - should I get some? I've tried the pushup app before but I'm not really interested in being able to do 100 pushups though I realize that if I can do 100 pushups, I might not have bingo wings anymore. I don't want Madonna arms - superficially, my goals include being able to wear a sleeveless top without feeling self-conscious and losing the dimples I'm getting around my elbows. Thoughts?
Weightlifting. Sorry (not sorry).
Bench press, overhead press, triceps pressdown, some stuff with dumbbells. My tris have tightened up just as a part of my whole-body-training regimen. You might try something like a Les Mills Body Pump class (find a class here) if you're not super into figuring out lifting on your own (there have been a bunch of threads about lifting recently on the Green).
posted by Medieval Maven at 9:12 AM on July 31, 2017
Bench press, overhead press, triceps pressdown, some stuff with dumbbells. My tris have tightened up just as a part of my whole-body-training regimen. You might try something like a Les Mills Body Pump class (find a class here) if you're not super into figuring out lifting on your own (there have been a bunch of threads about lifting recently on the Green).
posted by Medieval Maven at 9:12 AM on July 31, 2017
Well, first you should find a fitness goal or activity that appeals to you and that you find motivating. People can give you a list of killer arm exercises but if you hate them and don't do them regularly they won't work.
If you want to get your arms to look less flabby, you'll need to build up your arm muscles. Some sports --- rock climbing, gymnastics, some yoga poses --- rely a lot on upper body strength, and can be a good way to build those muscles. But if those don't appeal, straight weightlifting works too --- short sets with heavier weights will help the most.
Losing weight will help, too --- You can have really strong arms, but if you're carrying extra weight they may look flabby no matter what.
posted by Diablevert at 9:18 AM on July 31, 2017
If you want to get your arms to look less flabby, you'll need to build up your arm muscles. Some sports --- rock climbing, gymnastics, some yoga poses --- rely a lot on upper body strength, and can be a good way to build those muscles. But if those don't appeal, straight weightlifting works too --- short sets with heavier weights will help the most.
Losing weight will help, too --- You can have really strong arms, but if you're carrying extra weight they may look flabby no matter what.
posted by Diablevert at 9:18 AM on July 31, 2017
I don't want Madonna arms
You won't get them. You'll get your arms. And you'll get them at a pace that allows you to decide at any time when enough is enough.
posted by flabdablet at 9:26 AM on July 31, 2017
You won't get them. You'll get your arms. And you'll get them at a pace that allows you to decide at any time when enough is enough.
posted by flabdablet at 9:26 AM on July 31, 2017
I really like this workout, called Get Madonna's Arms with this 10-Minute Workout (seriously). I like it because: it is fast (yay), you can easily do it at home with just a set of 3lb and 5lb dumbbells and the woman demonstrating the routine has a pleasant, calm style. The workout is intense, but I would rather do an intense workout for a short time because I am so lazy. If you can't do the whole workout that is fine, just do what you can until you get stronger. I started doing it in Spring for vanity, wanting to feel more comfortable in summer sleeves, and it totally worked within a couple of months.
posted by nanook at 9:34 AM on July 31, 2017
posted by nanook at 9:34 AM on July 31, 2017
Do you have a climbing gym around you? Climbing targets upper body and I've build a lot of arm muscles through it. It's also fun!
posted by monologish at 10:03 AM on July 31, 2017
posted by monologish at 10:03 AM on July 31, 2017
Other people's answers are great. One thing I'll say about arms is that holding kids generally, is that it's targeting your biceps more than your triceps. And I imagine the back of your arms, where the triceps are, is where you're noticing the flab. Having more muscle there will probably help (as will lowering your body fat percent). I use a light dumbell to do some overhead tricep stuff. Pushups are probably the easiest at-home tricep workout. You don't have to do 100.
posted by Phredward at 10:06 AM on July 31, 2017
posted by Phredward at 10:06 AM on July 31, 2017
My mother accidentally got rid of hers by sistering every rafter in her garage, by herself. Got any big DIY lurking?
posted by clew at 10:42 AM on July 31, 2017
posted by clew at 10:42 AM on July 31, 2017
pushups won't do shit except exhaust you and buff up your pecs enough that you have to buy new bras. you want shoulder press and bicep curls and tricep kickbacks.
posted by poffin boffin at 11:22 AM on July 31, 2017
posted by poffin boffin at 11:22 AM on July 31, 2017
I'm a middle-aged woman, and while I never got anywhere near 100 pushups in a set, I've been doing that 100 pushups thing off and on for a couple of years, and it's been great for cosmetic improvement of my arms, as well as improved posture and less back pain. A++++ would do gimmicky internet exercise program again.
posted by LizardBreath at 1:28 PM on July 31, 2017
posted by LizardBreath at 1:28 PM on July 31, 2017
I would go for swimming - to me it sounds a lot more appealing than weightlifting exercises, but I acknowledge it's more effort to go to the pool as opposed to doing some reps in your spare time around the house.
posted by trialex at 3:30 PM on July 31, 2017
posted by trialex at 3:30 PM on July 31, 2017
Could we not use the awful term "bingo wings"? Good god.
posted by masquesoporfavor at 8:15 PM on July 31, 2017
posted by masquesoporfavor at 8:15 PM on July 31, 2017
Hey,
If looking to get rid of "bingo wings", you need to build muscle and lose fat. If you lost weight, that will include both fat and muscle. This means that while your arms will get smaller, the proportions will stay the same, ergo, the problem remains.
The other comments suggesting lifting heavy weights is totally correct.
While many people don't believe you can lose fat and build muscle at the same time, it is entirely possible. Here is the evidence and research to prove this. There are also links to the workout routine itself and a separate article on building bigger arms. Although it is about building big arms, you would need years of training to look super buff, or be on steroids. These routines would simply allow you to lose the fat and add some lean mass.
In addition, you might want to consider this very recent research that suggests resistance training reduces oxidative stress in women. This means that it can slow the ageing process. Another reason to lift weights rather than simply undertaking cardio, and maybe save yourself some money on anti-wrinkle cream in the process! :)
Although people will suggest arm exercises such as tricep push downs and skull crushers, you should do these on much lighter weights, for higher reps - if at all. I injured my elbow performing heavy skull crushers and push downs. I was out of the gym for 6 months and had to have physio, and then put on a ton of fat because I could no longer exercise! The large compound movements such as bench press, deadlift and squat will tone your arms, and help you reduce body fat overall, and give you a well-proportioned body.
Hope this helps!
posted by Robinio at 9:08 AM on August 3, 2017
If looking to get rid of "bingo wings", you need to build muscle and lose fat. If you lost weight, that will include both fat and muscle. This means that while your arms will get smaller, the proportions will stay the same, ergo, the problem remains.
The other comments suggesting lifting heavy weights is totally correct.
While many people don't believe you can lose fat and build muscle at the same time, it is entirely possible. Here is the evidence and research to prove this. There are also links to the workout routine itself and a separate article on building bigger arms. Although it is about building big arms, you would need years of training to look super buff, or be on steroids. These routines would simply allow you to lose the fat and add some lean mass.
In addition, you might want to consider this very recent research that suggests resistance training reduces oxidative stress in women. This means that it can slow the ageing process. Another reason to lift weights rather than simply undertaking cardio, and maybe save yourself some money on anti-wrinkle cream in the process! :)
Although people will suggest arm exercises such as tricep push downs and skull crushers, you should do these on much lighter weights, for higher reps - if at all. I injured my elbow performing heavy skull crushers and push downs. I was out of the gym for 6 months and had to have physio, and then put on a ton of fat because I could no longer exercise! The large compound movements such as bench press, deadlift and squat will tone your arms, and help you reduce body fat overall, and give you a well-proportioned body.
Hope this helps!
posted by Robinio at 9:08 AM on August 3, 2017
Sorry to contradict poffin boffin, but I don't think any of that answer is necessarily true.
It's entirely possible and cheap to use push ups to build your triceps. They're a much cheap solution than buying unnecessary fitness equipment. Yes, heavy compound lifts are great, but it doesn't sound like you'd be comfortable in a gym at this point.
As stated above, you'll want to reduce your overall bodyfat %. I know that sounds dull, but sub humeral adipose tissue is mostly going to be excess fat. (Was trying to avoid saying the BW word.)
All we're really trying to do here is work on elbow extension under tension, so any movement that does that would be fine. You could work up to assisted dips between two chairs or some form of tricep pressdown. The type of resistance doesn't really really matter. I suspect that you'll want to find something relatively challenging, I don't think you'll get much benefit by veering into the 15+ rep range.
Swimming might be good for fat loss if you create a caloric deficit and you enjoy doing it. Anything you actually enjoy will be potentially fine for calorie burning: cycling, hiking, extra walking. Do what you enjoy.
Down the road, you'd probably want to consider dietary factors, but maybe that sounds more trouble than it's worth at this point. See if you can develop some active habits, go after the low hanging fruit then think about more detailed methods.
posted by Telf at 4:41 AM on August 4, 2017
It's entirely possible and cheap to use push ups to build your triceps. They're a much cheap solution than buying unnecessary fitness equipment. Yes, heavy compound lifts are great, but it doesn't sound like you'd be comfortable in a gym at this point.
As stated above, you'll want to reduce your overall bodyfat %. I know that sounds dull, but sub humeral adipose tissue is mostly going to be excess fat. (Was trying to avoid saying the BW word.)
All we're really trying to do here is work on elbow extension under tension, so any movement that does that would be fine. You could work up to assisted dips between two chairs or some form of tricep pressdown. The type of resistance doesn't really really matter. I suspect that you'll want to find something relatively challenging, I don't think you'll get much benefit by veering into the 15+ rep range.
Swimming might be good for fat loss if you create a caloric deficit and you enjoy doing it. Anything you actually enjoy will be potentially fine for calorie burning: cycling, hiking, extra walking. Do what you enjoy.
Down the road, you'd probably want to consider dietary factors, but maybe that sounds more trouble than it's worth at this point. See if you can develop some active habits, go after the low hanging fruit then think about more detailed methods.
posted by Telf at 4:41 AM on August 4, 2017
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posted by chesty_a_arthur at 8:33 AM on July 31, 2017