6 Exercises to banish back fat you can do at home
If finding the perfect bra isn’t hard enough, women also have to deal
with that pesky “bra bulge,” that back fat that creeps under the arms and
around the straps of bras and tops. Controlling these areas isn’t easy,
but it’s not impossible either.
So if you can’t stand the bra bulge anymore, we’re here to help. Follow
these exercises below that will get rid of back fat without you leaving
home. All you will need is a pair of dumbbells between 1 and 1.5 kg or a
bottle of water.
1- T Raises
You need to do 15 reps.
So, first you need to grab a pair of 2- to 3-pound dumbbells and then
stand with feet hip-width apart and take a slight bend in knees as you
shift hips back. And then you need to lower torso until it’s parallel to
the floor and bring weights together and turn palms to face forward.
Next keeping arms straight and then lift weights up to shoulder height
then lower back down and make sure to keep the core and glutes engaged
the entire time.
2- Single-Arm Dumbbell Rows
You need to do 10 reps per side
First, you need to grab a 15- to 25-pound dumbbell in one hand and then
you need to stand with feet hip-width apart. And then you need to bend
knees and shift hips back, lowering torso until nearly parallel with the
ground and then place right hand on a wall in front of you for balance.
Next, you need to draw the weight up toward the chest by bending left
elbow straight up toward the ceiling and make sure to keep shoulder
blades down and together and core engaged the entire time.
3- Delt Raise
You need to do 10 reps.
You need to grab a pair of 5- to 10-pound dumbbells and stand with feet
hip-width apart, knees slightly bent and then you need to shift hips
back as you lower torso until nearly parallel with the ground. Next, you
need to turn palms to face each other, bend elbows and lift weights up
to shoulder height and then focus on using your back, not your arms, to
raise the weights and then gently lower back down. You need to keep core
and glutes engaged during the entire movement.
4- Assisted Pull-Ups
You need to do 8 to 10 reps.
To start the exercise you need to loop a band on top of a pull-up bar
or the Life Fitness Machine at your gym and then to hold onto the bar
with hands slightly wider than shoulder width, palms facing each other
and then you need to place one foot (or knee if you prefer) inside the
band. Next hang at arm’s length and then you should return to this
position and you need to known as a dead hand and each time you lower
back down. Then you need to pull body up in one straight line, bringing
head just above hands and then to squeeze shoulder blades together. And
next you need to pull upper arms down forcefully and slowly lower body
all the way back down to dead hang and then repeat motion without
swinging.
5- Plank with Lateral Arm Raise
You need to do 10 reps per side
You need to come into a straight-arm plank with hands below. And then
in line with shoulders, feet slightly wider than hip-width apart you
need to keep hips as still as possible and then lift one arm up to
shoulder height. Then you need to return to center, then lift the other
arm to shoulder height and then draw belly button up and in and keep
your body centered.
6- Pushup Holds
You need to do 5 reps.
First, you need to come into a pushup position with hands slightly
wider than shoulder width and feet hip-width apart and then your body
should form a straight line from heels to head. Next you need to bend
elbows and lower body until hovering a few inches above the ground and
hold for 1 deep breath, and then press half-way up and hold for 1 deep
breath. And then you need to lower back down to your lowest point,
holding for 1 deep breath and then come back to your half-way point for
one more hold.
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