"Bingo wings" (excess fat that hangs underneath your upper arms) and "bat wings" (flaps of skin that dangle from your arms) are two of the most common body complaints in women – particularly those over forty.

Having bingo wings may also be a sign that you're overweight – which can lead to health problems and low self esteem. Annoyingly, even if you have recently lost a large amount of weight you may also find that you're now faced with the problem of excess skin (bat wings) under the arm.

So, what's the answer? To get rid of bingo wings and bat wings, you need a three-point plan of attack:

• A good cardiovascular and anaerobic exercise plan
• Simple weight training and resistance exercises
• A well-balanced healthy eating programme

Follow these simple pointers and you'll soon be on your way to slimmer, firmer arms and you can wave goodbye to your bingo wings!

How can you get rid of bingo wings and bat wings?

The first thing to consider, whether you suffer from chubby bingo wings or flappy bat wings, is exercise. A good exercise programme can help you shift excess weight, firm up your muscles and tone your skin.

There are two types of exercise to consider: cardiovascular to burn fat, and weight training to build muscle. A personal trainer can guide you through the best, most effective exercises of both types to help eradicate your bingo wings. Contact us to find an expert personal trainer in your area, or to arrange an online course.

Another equally important thing to consider is your diet. You won't lose your bingo wings if you're constantly eating more calories than you're burning! Take a look at our nutrition pages for some more ideas on the best diet for you and for tips on how to trim down your calories and lose your bingo wings.

Quick exercises to help get rid of bat and bingo wings...

To get you started, try out these simple exercises to start trimming that underarm fat and get rid of those bingo wings!

• Hold a small weight in one hand (if you don't have a free weight, use a bag of sugar), and then extend your arm straight out. Lift your arm slowly, raising the weight towards your shoulder. Keep going until the weight is above your back, and then reach back as much as you can without putting too much strain on your arm. Hold it for as long as you can – you should feel it all along your underarm (a sure sign you're targeting bingo wings!).
• When you're out and about, carry a full bottle of water with you and occasionally lift it above your head (when nobody is watching!). You may even want to purchase a pair of wrist-weights to banish bingo wings.
• The bingo wing buster. Lie on your back with your arms above your head on a bed or sofa so that your head is at the end and your arms dangle over the edge (above your head). Holding a light weight, you can then lift your arms slowly upwards, and then slowly back down to the ground.
• Simple bingo wing weight training. When you're watching the TV or have a spare moment, grab a couple of weights (or bags of sugar) and slowly lift them up and down. You don't need to do this quickly – but it's good to repeat the motion at least 20 times every time you do it.