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Getting rid of those dreaded ‘bingo wings’ that all women dread isn’t impossible. By following a six to eight-week high intensity interval training programme combined with basic isolation exercises (as follows) as well as adopting a smart nutritional plan, anyone can reduce their body fat and shed those dreaded bat wings.
– Roan Kotze, Fitness Trainer at Smart Fitness

Exercises To Banish Bingo Wings 

  • Assisted Dips
    assisted dips

Using an assisted dip machine, slowly lower your body until your elbow bends at 90 degrees. Then straighten arms again and repeat; you can use the weighted assistance as needed until you are completely comfortable doing dips unassisted. Repeat 10 to 20 repetitions.

  • Tricep Push Downs
    tricep dips

Face the triceps pushdown machine and grasp the horizontal cable bar with an overhand grip. The bar should be at about chest level. Tuck the elbows into the sides and position the feet comfortably, slightly apart. Push down until arms are fully extended and resume to starting position for next repetition. Do 10 to 15 repetitions.

  • Dumbbell Skull Crusher With An Overhead Reach

Lying on a bench hold a dumbbell with both hands above your chest. Slowly lower the dumbbell toward your forehead keeping your elbows tucked into your sides. Reach past your head and as far and as close to the floor as possible. Return with elbows staying tightly tucked in to the starting position for the next repetition. Do 8 to 12 repetitions.

  • Close Grip Bench Press
    bench press

Lying on a bench, place your hands roughly 20 to 30 centimetres apart on the barbell. Lower barbell to your chest keeping your elbows tucked into your sides. Touch your chest and push to starting position. Do 10 to 15 repetitions.

Kotze’s Nutritional Tips 


Avoid Overeating: Cut down on portion sizes. It is better to have smaller portions more frequently than big portions less frequently.

Banish Your Batwings. Read more here…

Eat Naturally: Food from the earth is your best option – avoid artificially fabricated foods. They contain no nutritional value.

Eat Breakfast: Start every day with a proper meal, this will help kick start your metabolism and give you the needed nutrition to start the day.

Avoid Bad Fats: Humans need fat in their diet but it is important to avoid trans-fats (like margarine) as well as sugar and consume good fats like Omega 3 and 6. Good examples are avocados.

Drink Water: Drink 2 to 3 litres of water daily to keep the body hydrated and flush your kidneys, assisting in digestion.


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