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We've rounded up the best arm toning tricks and exercises, to show you how to get rid of bingo wings

Love sleeveless tops, dresses and jumpsuits, but hate showing your arms? That pesky upper arm flab can take all the fun out of summertime dressing. Fortunately, however, we've discovered how to get rid of bingo wings - for good.

There are no quick fixes, but a few simple changes to your daily routine could make all the difference. Start now and you might well be ditching the shrug by the time your summer holiday rolls around!

To blitz those bingo wings, you'll need to burn fat, build muscle and banish toxin build-up, but don't worry - our arm-toning regime will slot easily into your daily schedule. Just think about that moment when you go to grab your cover-up cardigan and realise you don't need it any more.

No expensive gym equipment necessary - just plenty of will power and the determination to put the time in to see those results.

Shrug off your shrug and learn how to get rid of bingo wings for good!

Don't ditch dairy

(Image credit: Rex Features (Shutterstock))

Don't ditch dairy

It sometimes gets a bad press, but low fat sources of dairy can accelerate the conversion of fat stores into usable energy. Yep, a few small servings of cheese, yoghurt or milk each day could assist you in your quest to burn fat off those arms! Try drinking a protein shake made with milk for breakfast - the protein boost will fill you up and help you to resist snacks later on as well as supporting muscle development.

Drink more water

(Image credit: Rex Features (Shutterstock))

Drink more water

Aim to drink 8 glasses (2 litres) of water, dandelion tea or hot water laced with thinly sliced ginger each day to help flush out the toxins which can encourage fat storage and eliminate fluid retention.

Stock up on leafy greens

(Image credit: Rex Features (Shutterstock))

Stock up on leafy greens

Experts have linked upper arm fat with low levels of testosterone, particularly in older women. Rebalance your hormones with a diet rich in B vitamins, which very very slightly increase testosterone. Leafy green vegetables, wholegrain cereals, nuts and even Marmite could help to accelerate the fat reduction process.

Switch your containers

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Switch your containers

BPA compounds, found in many plastic food storage containers (your pesky tupperware) have been found to encourage toxin build-up and fat storage. Switch to BPA-free containers, particularly if you reheat food at work.

Arm-slimming exercises

(Image credit: REX/Shutterstock)

Arm-slimming exercises

Swimming, boxing and body combat classes are all brilliant for taming bingo wings as they target the triceps (the muscles which run down the backs of your arms). Experts also recommend Bikram yoga - poses like downward dog help to tone arms, whilst heat encourages the body to eliminate the toxins which can cause stubborn fat to accumulate.

The exercises: Tricep Dips

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The exercises: Tricep Dips

Too busy to get to the gym? Never fear. You can tone your arms just as effectively at home, with a few simple exercises. Start by sitting on a chair and placing your hands next to your hips. Lift up onto your hands, bringing your hips forward and off the chair.

  1. Bend your elbows (no more than 90°) to lower your body towards the floor, keeping your spine straight
  2. Push back up until your arms are straight, without locking them at the elbows
  3. Repeat 15 times

The T Push Up

The T Push Up

Start in a push-up position with your arms straight.

  1. Lower yourself to the floor
  2. As you push yourself back up, slowly lift your right arm above your head and rotate your weight onto the outside of your left foot
  3. Straighten your right arm, pointing your finger tips to the ceiling. Hold for three seconds
  4. Repeat, lifting your left arm
Continue alternating until you have performed 5 push-ups on each side (or 10 in total) If you'd prefer to begin with a less taxing alternative, try performing standard push-ups with your thumbs and forefingers touching to form a diamond shape. This position really targets the triceps. To begin with, you can do these "close-grip push-ups" on your knees or against a wall (keeping your body rigid and allowing your heels to come off the floor as you lean towards the wall).

Pike Walk Push-Up

Pike Walk Push-Up

Stand with your feet together and arms at your sides.

  1. Bend over and place your fingertips on the floor in front of you
  2. Place one hand in front of the other, walking yourself forward until you are in a push up position
  3. Do one push up, then, keeping your hands in place, walk your feet forward until they are as close to your hands as possible
  4. Repeat six times - remember to watch where you are going!

Shoulder Arm Press With Dumbbells

Shoulder Arm Press With Dumbbells

You can do this exercise seated or standing. Hold a dumbbell, bottle of water or can of beans in each hand at shoulder height, palms facing inwards.

  1. Press the weights upwards until your arms are straight overhead
  2. Hold for one second, then take three seconds to lower the dumbbells back to shoulder level
  3. Repeat six to eight times

Kneeling V Arm Raise

Kneeling V Arm Raise

Kneel on the floor with your legs shoulder-width apart. Hold a dumbbell in each hand, palms facing inwards and arms at your sides.

  1. With arms straight but not locked, raise the weights up straight in front of you.
  2. Once your arms are held at shoulder height, move them away from each other to create a V shape
  3. Hold for three seconds, then return to your starting position
  4. Repeat 12 to 15 times

Dumbbell Arm Curl

Dumbbell Arm Curl

Start with a dumbbell in each hand, palms facing forward and arms by your side.

  1. Bend your arms at the elbows, raising the dumbbells up towards your upper arms (try to keep your upper arms still)
  2. Hold for a second, then lower down
  3. Repeat 15 times

The Plank

The Plank

Lie on the floor, face down, with your arms bent and close to your sides.

  1. Lift yourself up, keeping your forearms flat on the floor to support your weight. Keep your arms shoulder width apart and facing forward
  2. Balance on the tips of your of your toes and try to keep your back as straight as possible
  3. Clench your stomach muscles to ensure your bottom stays in line with your back
  4. Hold this position for 30 seconds
  5. Repeat 3 times

Crescent Lunge And Row With A Dumbbell

Crescent Lunge And Row With A Dumbbell

Stand with your feet together, arms at your sides and a dumbbell in your right hand.

  1. Lunge forward with your left leg until your left knee is bent at 90°
  2. Lower your torso towards your left knee, raising your left arm out to the side (holding it at shoulder height with your palm down)
  3. Let your right arm dangle with the dumbbell in it
  4. Bend your right arm at the elbow, bringing the dumbbell up towards your ribcage
  5. Repeat 12 to 15 times - don't forget to repeat on the opposite side, too!