Get your arms toned and banish those bingo wings with Jane Wake's top tips.
Make sure you have warmed up following our warm up guide before you start. Do each exercise in succession as directed on your weekly planner and make sure you have read my getting started guide
Bingo wing banisher
Targets: triceps, core and legs
If using a band, stand with one foot over your band, at one end, other foot slightly in front. Hold the other end of the band, behind your back, in both hands. If using a bag of spuds, hold your spuds in both hands in front of your chest, then slowly take them behind your head. With both of the above MAKE SURE YOU PULL IN YOUR TUMMY AS YOU LIFT YOUR HANDS OVER YOUR HEAD.
It’s really important to do this to stop your back from taking any strain. Keeping your upper arm, close to your ears, slowly extend and bend at your elbow joint. Repeat five to eight times then change legs if using a band, placing the band under the opposite foot or simply rest and repeat for a further five to eight times.
Harder version: Step your free leg forward so that you are in a lunged position (see lean leg lunges in your bum exercises) change legs after six to eight repetitions.
Targets: Chest, front shoulder abs /core
Sit as tall as you can - you can either do this sat on the floor or on the edge of a chair. If using a band, anchor it behind your chair or, if on the floor, anchor your band behind a bed leg or sturdy chair leg - Make sure it can’t slip. Maintain a tall spine and hold onto each end of the band with your elbows, bent and behind you, hands level with your chest – the band must be taut in this position.
Press your arms in front, extending at your elbow joints, and squeezing through your chest. Keep your shoulder blades drawn back and down – it’s really important not to round your back or slouch. Repeat 12 to 15 times. If you feel tension in your legs, lift your feet alternately off the floor – this will release the tension.
Harder version: Keeping your back up tall, lean back so that you are sitting on the back of your bottom. As you do this you should feel your tummy muscles starting to work. Repeat as above using your tummy muscles and making sure your back stays up tall. For an even harder version you can lift your feet off the floor.
This exercise is not the video above but you’ll find it in the video shown on the show with Gareth Gates and Toyah Wilcox. It’s my special press up move that I do with Lorraine and designed for both girls and boys!
Targets: Back of arm, shoulders, chest and back.
Go on to your hands and knees, knees in line with hips, hands in line with shoulders. Bring your body weight forward so that your eyes and nose are looking down above your finger-tips. Pull your tummy in tight keeping your back straight. Draw your shoulders back and down and imagine you are holding a pencil underneath each arm. Squeeze your upper arm into your arm pits! This is important for ensuring you use your back muscles and maintain good technique. Lower your nose towards the floor, keeping your eye level looking at the floor in front of your finger-tips.
To begin with, only lower a little way, lift back up and repeat. As you get stronger deepen your press up. You only have to do 4 – 8 repetitions to achieve great results!
Harder version: Move your body weight forward so that your knees are behind your hips. If doing this harder version you must make sure you pull your stomach muscles in tight and use good posture. See my getting started guide for how to do this. For a really hard version you can do a full press up but BE CAREFUL – this is only for the really strong and fit!