Bingo Wings and Bum Cheeks!

Panda8ach

Hey... can anyone recommend a workout to tone the Glutes that doesn't involve squats or lunges? I have bad knees so need to avoid them. I also want to tone my upper arms, specifically the 'bingo wing' area. TIA

firef1y72

For the glutes : weighted (or even unweighted) hip thrusts/glute bridges,
Donkey kicks (with resistance band)
Clams (with band)
Deadlifts
Single leg push down on assisted pull up
kettlebell swings.

Upper arm, you want to work the triceps as well as biceps so : triceps extentions, tricep dips, dips, pull ups, tricep pull downs, maybe some cleans (I love clean and press works most of my upper body), some kind of row.

None of this will actually tone, but when combined with the right diet may help you build a small amount of muscle. Unfortunately the loose skin that makes up "bingo wings" is something that may spring back with patience, or may not.

Panda8ach

firef1y72 wrote: »

For the glutes : weighted (or even unweighted) hip thrusts/glute bridges,
Donkey kicks (with resistance band)
Clams (with band)
Deadlifts
Single leg push down on assisted pull up
kettlebell swings.

Upper arm, you want to work the triceps as well as biceps so : triceps extentions, tricep dips, dips, pull ups, tricep pull downs, maybe some cleans (I love clean and press works most of my upper body), some kind of row.

None of this will actually tone, but when combined with the right diet may help you build a small amount of muscle. Unfortunately the loose skin that makes up "bingo wings" is something that may spring back with patience, or may not.

Thank you