5 quick and easy exercises to get rid of ‘tuck-shop arms’

Bingo wings, tuck-shop arms, flabby flaps, whatever you want to call them, are often one of the most disliked body parts. But did you know there are ways you can tighten up your arms and target your hanging biceps?

We’ve compiled a list of 5 easy exercises you can do with the added bonus of being weight free and can be amended to perform while sitting.

1. Arm Circles

Steps

• Stand with your feet shoulder-width apart and raise your arms so you’re in a ‘T’ position
• Circle your arms forward – start with small circles and gradually make them bigger until you feel your tricep muscles stretching
• Continue for 10 seconds and then repeat the process in a reverse motion

2. Arm Front Raises

Steps

• Stand with your feet shoulder-width apart and raise your arms up in front of you, palms down
• Keep your arms straight and slowly lower them down and raise them back up in controlled motions, pausing briefly in each directional change
• Repeat 10-20 times

3. Prayer Pulse

Steps

• Put your hands together in front of your face and bring your elbows together in front of you
• While holding this pose, in pulsing motions push your arms up until your elbows are in line with your chin
• Repeat for 1 minute

4. Arm Lateral Raises

Steps

• Stand with your arms shoulder-width apart, arms at your sides with palms facing your legs
• Keeping your arms straight, raise them to a ‘T’ pose and slowly lower them back down in controlled motions
• Repeat 10-20 times

5. Diamond Arm Extensions

Steps

• Stand with your feet shoulder-width apart and join your hands in a prayer pose in front of your chest
• Extend your arms out in front of you, making a diamond with your thumbs and pointer fingers, bring your arms back to your chest in controlled motions, recreating the prayer pose
• Repeat for 1 minute

Other tips

• Add some small weights or a full water bottle to test yourself and make faster progress.
• Add in some bodyweight exercises like push-ups and tricep dips.

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.