Say goodbye to that annoying bra bulge with these top exercises for back fat which combine into the ultimate back fat workout!
Ladies, it’s time to bid farewell to that annoying Bra Bulge! Most gym goers and trainers spend their sessions toning and tightening areas like butt, stomach, and legs which they think attract attention. What they have no idea of is strong back muscles don’t only give you a defined look, but they are also your best defense in case of an injury, pain and poor posture all your life.
The six moves below to blast that annoying bra bulge target the muscles in the upper part of your body to help you get rid of bra bulge and live you with a sexy and attractive back and shoulders.
How does it work? Do one set of each exercise continuously for three or four days in a week and if you have to, rest a little in between the moves. After you are done with the last exercise, rest up to two minutes or less and repeat the whole process the second and third time. (You have to complete the three circuits in a day)
What do you need? Two pairs of 2-pound or 3-pound dumbbells, and 15- to 25-pound dumbbells, as well as a resistance band. You will also need to have either a Life Fitness Machine or a pull-up bar.
1. T Raises
Hold a pair of 2-to 3-pound dumbbells then stand with your feet hip-width apart. Bend your knees slightly while you shift your hips back and go lower torso until your body is parallel to the ground.
Bring the weights together and then turn your palms to face forward. While the arms are straight, lift the weights to your shoulder height and then lower back down.
Ensure that the core and glutes are engaged the whole time. Please do 15 reps.
2. Single-Arm Dumbbell Rows
10 reps per side
Take one 15- to 25-pound dumbbell with one hand and stand with your feet hip-width apart. Bend your knees, and at the same time shift your hips backward while lowering torso until you are almost parallel with the ground. Put your other hand on the wall in front of you to maintain your balance.
Lift the weight up towards your chest by bending the elbow of the hand holding the dumbbell up towards the ceiling. Keep your shoulder blades down and ensure your core is engaged the whole session.
Do ten reps on one side, shift to the other side, and repeat the ten reps.
3. Delt Raise
Hold a pair of 5-to 10-pound dumbbells with both of your hands and stand with your feet hip-width apart while your knees are slightly bent. Shift your hips backward as you lower torso until you are nearly parallel with the floor.
Turn your palms to face one other, bend elbows, and lift the weights up to shoulder height. Focus on your back to raise the weights, not your arms. Gently lower your back down while keeping core and glutes engaged on the entire process. Do ten reps.
4. Assisted Pull-Ups
8 to 10 reps
Grab a band and loop it on top of a pull-up bar. You can also loop it on the Life Fitness Machine at the gym. With your hands a little wider than your shoulder width and your palms facing each other, hold on to the bar or the Life Fitness Machine.
You should then place your knee or foot, whichever you prefer, inside the band and hang at arm’s length. Return to the position known as dead hang every time you lower your back down.
Pull your body up in a straight while bringing your head slightly above your hands and squeeze your shoulder blades together while you pull your upper arms down forcefully.
Lower your body back down slowly to dead hang. Repeat the motion without swinging and aim to do about eight to ten reps.
5. Plank with Lateral Arm Raise
10 reps per side
Lay facing down with the hands below and parallel with your shoulders with your feet apart, a little wider than your hip-width. While keeping your hips still, lift one arm to your shoulder height.
Return it back to the center and raise the other arm to your shoulder height. Keep your body centered as you draw your belly button up and repeat the reps nine more times for every side.
6. Pushup Holds
Place yourself in a push-up position with hands a bit wider than the shoulder width and your feet hip-width apart. Make sure that your body forms a straight line from heels to head.
Bend your elbows and lower your body to a few inches above the ground. Hold and take one deep breath then lift yourself halfway and take another deep breath. Then, lower down to your lowest point while holding for one deep breath.
Go back to your halfway point for another hold. Repeat the third pattern more times and make five reps.
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