Get rid of the bingo wings!

Ladies try this one: Well known with celebrities:

Triceps (back of the arm) dips off a chair/sofa.

1. Your legs need to be 90degrees on the floor
2. Feet hip width apart.
3. Always bend from the hips and not from the back
4. Back neutral
5.Hands on the edge of a sofa or chair
6.Hands facing forward
7.Slight bend in the elbows

As you lower yourself to the floor, use the upper body, especially the arms. It is very easy to use your legs in this one but they stay put. You may find you can not lower yourself far down enough at this point but keep at it, it will get easier. As seen in the image your arms will be bent 90 degrees behind you.Try to keep your buttocks as close as possible to the chair.


The next exercise will also help fix those "Bingo wings"

Lady Press Ups

1. Get yourself on all fours
2. Arms shoulder width apart (you can spread them a bit more)
3.Neutral back
4.Lower hips so that your thighs and spine are straight
5.head facing the floor.

A. Is the starting point, ensure your spine, neck and thighs are in-line.

B.Lower yourself slow and controlled, again you may find you can not lower yourself all the way to the floor, without touching the floor and raise up again.Keep at it and it does get easier.



These two exercises are brilliant way to get rid of those "bingo wings". Try to perform these, 3 times a week. Try to complete 2 sets of 15. Rest after every 15, ALWAYS SLOW AND CONTROLLED!

Happy exercising everyone. Let us know how you get on and if you have any further questions.

Remember always consult your doctor before commencing and form of exercise.