Tuckshop lady arms. Bingo wings. Sugargliders. Whatever you call them, flabby upper arms tend to be one of the first things people want to target when it comes to toning up the body.

As people age, it’s normal to lose muscle strength due to hormone changes and lifestyle factors. Being less active causes the muscles to reduce in size, and also makes areas like the arms a prime location for fat to accumulate.

“The dreaded ‘bingo wing’ is an accumulation of fatty tissue on the rear side of the upper arm, where the tricep muscle group is located,” Andrew Wynd, APA sports physiotherapist at Balwyn Sports and Physiotherapy Centre, told Starts at 60. “As this area gets flabby, these ‘wings’ tend to flop and shake with arm movements — hence the nickname.”

Levels of testosterone – which influence where fat is likely to be deposited in the body – also decrease with age. The decline is faster in women, who also have less testosterone to begin with, which is part of why they’re more likely than men to develop fat around the arms. High insulin levels can also limit testosterone production, and certain foods can increase the likelihood of the arms, and the rest of the body, becoming flabbier.

“We know that a diet high in sugar and refined carbohydrates causes elevated insulin levels, which has the double negative effect of stopping fat burning and halting testosterone production. Cut out the sugar and refined carbs to reduce the wings,” Wynd says.

An important note on what exercise can and can’t do

It’s worth being upfront about something here: no exercise, however targeted, can selectively burn fat from just one part of your body – a concept often called “spot reduction,” which is a common but scientifically inaccurate idea in fitness circles. What exercises like the ones below genuinely do is build and strengthen the tricep muscle underneath the fat, which improves tone, firmness and strength in the arm. Actual fat loss anywhere on the body, including the arms, comes from an overall calorie deficit achieved through a combination of diet and total-body activity, not from doing tricep exercises alone. Combining these exercises with broader healthy eating and regular movement is what will genuinely change how your arms look and feel over time.

How often to do these

It’s recommended these exercises be completed at least three times a week, with 8 to 12 repetitions per set. Consistency matters far more than intensity – a manageable session done regularly will get you further than an occasional tough one followed by weeks off.

Push-ups

Get on all fours on the ground, put your feet together and place your hands out in front of you, a bit more than shoulder-width apart. Lower yourself down as far as you can and then push back up. Your pelvis should be in line with the rest of your body at all times. Don’t let your chin move forward, and keep your head in line with your spine.

Modification: If a full floor push-up is too challenging, or you have any wrist or shoulder discomfort, try a wall push-up instead. Stand facing a wall, slightly further than arm’s length away, place your palms flat on the wall at shoulder height, and bend your elbows to bring your chest toward the wall before pushing back out. This builds the same muscles with considerably less load through the joints, and is a sensible starting point if you’re newer to strength exercise.

Dumbbell floor press

Lie down on the ground on your back and hold the dumbbells over your shoulders with your elbows on the ground. From this position, press the dumbbells straight up, then lower them under control to touch your elbows on the ground. Repeat.

Modification: Start with very light dumbbells, or even just your hands empty to practise the movement pattern first, before adding weight. If getting up and down from the floor is difficult, this exercise can also be done seated in a sturdy chair, pressing the dumbbells straight up overhead instead.

Bench dips

Sit on a bench and place your hands on the edge of the bench with your fingers facing forward, making sure your hands are just touching the outside of your thighs. With your legs extended on the floor (or on a step if it’s easier), shimmy your bottom forward so it’s just off the bench and you’re supporting your weight with your hands and arms. Dip your bottom down and up. You should feel the backs of your upper arms working hard.

A caution: bench dips place real load through the wrists and shoulders, so this one is worth approaching cautiously if you have arthritis, a previous shoulder injury, or wrist discomfort. Keeping your knees bent (rather than legs extended) reduces the load significantly and is a sensible modification if the full version feels like too much.

Elbow extension

Stand straight and place a piece of tubing or an exercise band around your shoulders. Bend your elbows so your hands are close to your shoulders and hold the tubing in each hand. Extend your elbows, pulling the tubing. Hold briefly, then relax and bend your elbows to return to the starting position.

This is generally the gentlest of the four exercises on the joints, making it a good starting point if you’re easing back into exercise or managing any existing shoulder concerns.

A note on safety

If you have arthritis, osteoporosis, a previous shoulder or wrist injury, or any condition affecting your joints, start with the gentlest modification of each exercise and progress gradually rather than pushing straight into the full version. If you’re unsure where to begin, a chat with your GP or an accredited exercise physiologist before starting is a sensible first step.

Whether you’re battling tuckshop lady arms, bingo wings or sugargliders, building strength and confidence in your arms is entirely achievable at any age — just remember that toned, firm arms come from a combination of these exercises and genuinely healthy eating and movement overall, not from the exercises alone.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.