How to lose … your bingo wings

Do attempt three to four sets of 20 repetitions of tricep chair dips or weights about 10 minutes before you go out in a strappy dress. A short, intense session of arm exercises will leave your muscles instantly “pumped” and they will retain that firmness for some time. Soon you, too, could have arms like Halle Berry’s.

Do take up skipping. It works all the major muscles in your arms and shoulders.

Do carry a shopping basket rather than push a trolley at the supermarket.

Do lift your children/cat/dog as much as possible. According to American researchers, this sort of “integrative” exercise contributes to the overall strength and tone of your arms.

Do swim. Breaststroke and front crawl are great arm-toners. And the aerobic effects of swimming help you shed fat.

Do pay attention to your diet. It’s a two-way process – you reduce the fat that sits on top of the arm muscles by eating a low-fat diet, and tone the muscles underneath by exercising.

Don’t shy away from using weights in the belief they will turn you into the Incredible Hulk. Women have too little testosterone to bulk up easily and weights will tone your arms.

Don’t use weights that are too light. If your arms aren’t tired after 12-15 repetitions, they are not heavy enough.

And the best exercise? The overhead extension

· Get a Dynaband ( or Exertube (, which resemble giant elastic bands. Put your right foot on one end of the band and hold the other end in your right hand. Bend your elbow so your hand is behind your back. Exhale and extend your arm upwards. Don’t lock the arm completely straight. Inhale and lower arm to starting position. Perform 15-20 reps with each arm, then repeat three times.

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