Bingo wings exercises

Follow these bingo wings exercises to help you lose that unwanted flabbiness under the arms.

To get the most from this exercise program you should do it 3 times a week and follow a sensible diet to help shed the excess fat from those wings.

Warm Up (3)

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Steps - 2 minutes

Primary target:

Legs (Quadriceps)

Equipment required:

Exercise (9)

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Three quarter press up - 2 sets of 15-18 reps

Primary target:

Chest (Pectorals)

Equipment required:

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Tricep dips - 2 sets of 15-18 reps

Primary target:

Arms (Triceps)

Equipment required:

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Squat thrust - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

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Shoulder press with dumbells - 2 sets of 15-18 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

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Reverse flyes with dumbells on fitball - 2 sets of 15-18 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

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Squat thrust - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

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Abdominal crunch with raised legs - 2 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Reverse crunch - 2 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Plank - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (8)

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Seated hamstring and back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Cat stretch - abdominals - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Cat stretch - back - 30 seconds

Primary target:

Back (Erector Spinae)

Equipment required:

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Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required:

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Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

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Chest stretch with fitball - 30 seconds each side

Primary target:

Chest (Pectorals)

Equipment required:

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required: