Bra bulge: that fat on your back that squeezes through the straps of your bra can be an annoying and unwelcome sight. If you want to attack it, you’ll need to strengthen your back muscles. A strong back helps you in three ways: it helps your muscles look more defined, it defends against injuries, and it reduces bra fat. Win win win! For best results, incorporate back exercises into your regular routine 3 to 4 days a week. Do the exercises back to back (pun intended) with little rest in between. Aim for 2 to 3 sets of the circuit.
1. T- Raises
(Exercise Link Shape.com)
- Hold a dumbbell in each hand and stand with your feet hip distance apart.
- Bend at the knees and lean forward with a straight back.
- Your hips should be behind you and your torso parallel to the ground.
- Hold the weights with straight arms in front of you, palms facing forward.
- Keep your arms straight as you lift the weights out to both sides of your body, forming a T with your body and arms.
- Bring weights to shoulder height before lowering them and repeating the move.
- Try to do 15 reps.
2. Mountain Climbers
(Exercise Link YouBeauty.com)
This cardio move will hit up your arms, back, legs, core – in short, everything.
- Start on the floor on all fours.
- Get yourself into a plank position with your arms straight in front of you and your legs straight behind you, holding yourself up with your core.
- Alternate bringing your right knee in toward your chest and then your left knee in toward your chest, mimicking a climbing motion.
- Speed is a great thing to aim for here: the faster you go, the more calories you’ll burn.
- Try to go for 30 to 60 seconds.
3. Rocking Plank
(Exercise Link SkinnyMom.com)
- Start in a plank position with your fingers facing forward.
- Rise up onto the toes of your feet and use the muscles in your arms and core to shift your weight forward, bringing your shoulders and head in front of your hands.
- Slowly rock back to the starting position.
- Repeat this move 10 to 15 times.
4. Bent-Over Row
(Exercise Link WomensHealthMag.com)
- Stand with a weight in each hand, feet hip distance apart, and hinge from your waist to lean forward with a straight back.
- Keep your knees slightly bent and your hips behind you.
- Hold the weights in front of you with straight arms.
- Bend your elbows in to bring the weights up to your sides.
- Hold and slowly bring the weights back down.
- Do 10 reps.
5. Offset Push-Up
(Exercise Link Prevention.com)
- This is a traditional push-up with a twist, so start in a regular push-up position but then place one of your hands wide on the floor.
- (If you’re using a mat, the hand will be wider than the mat.) Keep your other arm close to your body.
- Do a push-up, keeping your hands in this position.
- You can either do a standard push-up or stay on your knees, depending on your ability.
- Alternate sides and do 12 reps.
(Exercise Link FitnessMagazine.com)
This cardio move is a killer.Basically all you’re doing is jumping up and down, but trust me when I say you’ll feel this in your muscles after only one jump.
- Stand with your knees slightly bent, arms at your sides, abs engaged.
- Jump as high as you can.
- You can use your arms for momentum.
- Land softly and repeat 10 times.