Get fit in 15 minutes: The best exercise to bust your bingo wings and build muscle in your triceps
- Nadya Fairweather reveals the best exercise to tone your arms
- Shona Wilkinson advises pairing the work out with a diet rich in protein
- Stylist Amy Kester shared a selection of items to wear for the fitness routine
WHAT TO DO
If you want to bust your bingo wings, try a seated overhead tricep press, says celebrity personal trainer, Nadya Fairweather (u- shape.co.uk).
With one weight in each hand, start with your elbows lifted high and the weights behind your head.
Straighten your arms by lifting the weights above your head.
If you struggle to get your elbows high, start at shoulder height, keep them at shoulder height and then straighten your arms out in front.
Go for 15-20 reps. If you feel that you could do 100 then swap to a heavier weight.
Celebrity personal trainer, Nadya Fairweather recommends this seated overhead tricep press exercise for busting bingo wings
WHAT TO EAT
To build muscle in your triceps, nutritionist Shona Wilkinson (shona.wilkinson.com) recommends the following foods.
Cottage cheese is great for helping to tone muscle, due to its high protein content.
Frozen Greek yoghurt is creamy like ice cream, but contains almost twice as much protein. Choose a brand that doesn’t have too much added sugar, or make your own! Serve topped with blackberries for even more health benefits.
Many Olympians have chocolate milk as a breakfast or after workout snack. Studies show that it is as effective as any sports drink in increasing energy and delaying exhaustion.
WHAT TO WEAR