Early sightings of  Michelle Obama's toned upper arms sent women everywhere scurrying for long sleeved tops. That flabby bit of skin which hangs beneath the upper arms, otherwise known as bingo wings, is notoriously difficult to shift. It's also an area of the body which women obsess about.

Losing the fat under your arms can’t be done overnight, but with the right combination of diet and exercise, it's possible to achieve noticeably improved results within a few weeks.


Why the upper arms look flabby

The main contributors to flabby upper arms are excess fat, loss of muscle tone and the aging process. Putting on too much weight effectively hides your arm muscles underneath the layers of fat, while losing weight quickly without exercising can result an excess amount of loose skin. And if muscles aren’t regularly exercised, they eventually start shrinking and lose definition. Unfortunately, as we age, the production of collagen and elastin fibers in our skin which once kept it so firm, starts slowing down, leading to unwanted sagging.

How to improve upper arm appearance

While we can't do much about the aging process, we can certainly work to develop muscle tone. In order to improve the appearance of the upper arms, you should concentrate on specific upper arm exercises while following a healthy, low-fat diet. If you need to lose weight, aim for around two pounds a week. Be aware, although losing excess fat will make your arms look slimmer, it won't given them that firm, toned appearance. The only way you can achieve that is by doing exercises which are specifically targeted at working the upper arm muscles.

Muscles to target

When you are trying to lose the fat under your arms, you’ll be targeting two key muscles in your upper arms. These are your biceps and triceps. Those which are responsible for the allowing the flabby bit of flesh to hang below your upper arms are the triceps. So working on these muscles is particularly helpful for toning this area. And the biceps are the muscles at the front of the upper arm which help give overall tone and definition.
 
Toning exercises for upper arms

Upper arm exercises can be done by anyone, even those who aren’t particularly mobile and you won't require any special equipment. Start with a small set of weights or dumb-bells, weighing around three to five pounds. Alternatively cans of soups from the kitchen cupboard can work just as well.

• 1. Tricep workout 1:This first exercise is done sitting on a steady chair. Hold each side of the seat and shuffle forward until you are no longer sitting down but are supported by your arms. Slowly lower yourself until your elbows are at ninety degrees then raise yourself up without completely straightening your arms. Repeat this 15-20 times.
  
• 2. Tricep workout 2:This next exercise requires a weight. Get down on all fours, keeping your back as level as possible. Take a weight in one hand and lift this elbow until it’s level with your back, making a right angle. Next, straighten your arm by pulling the weight behind you then return and repeat on the other side.
  
• 3. Bicep workouts:Stand with your feet a hip-width apart and hold a dumb-bell or weight in each hand. With your elbows tucked in and your palms facing inwards, slowly breathe out then raise your arms in front up to shoulder level. Breathe in, then lower your arms again. Repeat this up to twenty times.
  
• 4. Overall upper arm exercise:This upper arm exercise can be done anywhere, either sitting or standing and it's extremely effective. Simply hold your arms out to your side so your hands are level with your shoulders. Now draw imaginary circles in the air with your hands, keeping your arms straight. Repeat this forwards and backwards around twenty times.

The fat under your arms is mainly due to a combination of slack muscle tone, excess fat and loose skin which comes with age. As with all muscles, if you give them a regular workout with specifically targeted exercises, they will gradually gain definition. However, if you are overweight, this has to be done in conjunction with a low fat, healthy eating plan.

Losing the fat under your arms will take time and effort for noticeable results, but stick with it and you’ll soon win the battle of the bingo wings.