Hey there!

It’s me, Madison, here to welcome you back to another one of your favorite Workout Wednesdays!

So, make sure you’re warmed up and hydrated because...

Today, we will be focusing on your arms!

To be more specific, the underside of your arms.

As we get older, our body tends to slow down; in the way it reacts to exercise, your metabolism speed, and maintaining weight becomes more challenging.

Throw in a bit of hormonal imbalance, courtesy of menopause, and voila, you suddenly have unsightly flabby “wings” underneath your arms.

But why the poor, innocent arms?

There are specific areas in the female body that are more affected by hormones and stress, such as thighs and belly fat. 

Unfortunately, your arms are one of those areas, too. 

So with age & menopause doing their thing, the underside of our arms becomes more prone to weight gain, giving rise to the flabby “wings”.

So, if you’re troubled about those “wings” of yours — I’m here to help! 

Here are 5 exercises for trimming bingo wings that you can do at home.

Remember to repeat this whole arm workout 2 to 3 times a week if you want to trim those flabby arms:

Exercise #1: Push ups

• Get into a plank position, with your hands under but slightly outside of your shoulders.
  
  
• Lower your body until your chest nearly touches the floor.
  
  
• As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.
  
  
• Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.
  
  
• Continue for 15 to 20 repetitions.

To make this move easier, perform it on your knees:

Trainer tip: If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that as your last repetition and end the set.

Exercise #2: Arm Circles

• Standing with your feet hip-width apart, raise your arms laterally out on either side.

• With control, rotate your arms forward in small, slow circles.
  
  
• Continue for 15 to 20 repetitions.

Trainer tip: Tense the muscle and make the movement nice and slow and controlled, don't just leave your arms to swing.

Exercise #3: Bench dips

• Position your hands shoulder-width apart on a secure bench. 

• Slide your butt off the front of the bench with your legs straight or slightly bent, in front of you. Straighten your arms, keeping your elbows slightly bent to not allow them to lock in.

• Slowly bend your elbows to lower your body towards the floor until your elbows are at a 90-degree angle. Be sure to keep your back close to the bench. 

• Once you reach the bottom of the movement, press down into the bench, to straighten your elbows, returning to starting position.
  
  
• Continue for 15 to 20 repetitions.

Exercise #4: Bent-over dumbbell row

• Hold two dumbbells – one in each hand – and let them hang at arm’s length next to your sides, with your palms facing your body.

• Bending forwards to face the floor, row the dumbbells into both sides of your chest. Pause then slowly lower the dumbbells back to the starting position.

Trainer tip: Pick a weight that you can perform between 10 and 15 reps and complete 3 sets.

Exercise #5: Overhead Tricep Extension

• Holding a weight in each hand, sit down in a chair and lift your arms above your head.

• Bend at your elbows to bring the weight as far down behind your head as your range of motion lets you.

• Raise the weights back above your head.

Trainer tip: Pick a weight that you can perform between 10 and 15 reps and complete 3 sets.

Congrats on making it to the end!

That’s all we got for you this Workout Wednesday, and we hope your arms are nice & sore. 

If any of these exercises are difficult to complete, try lowering the reps. Keep in mind to always do it at your own pace, and most importantly…

Don’t give up!

As long as you keep working at it, you will see progress, I promise!

Here’s Madison signing off, see you next Wednesday for another round of workout!

Introducing Provitalize!