Say goodbye to that boring bra bulge with this top back fat exercises which combine in the ultimate back fat workout!
Ladies, it’s time to say goodbye to that annoying Bra Bulge!
Most athletes and trainers spend their workouts toning and tightening areas like the buttocks, stomach, and legs that they think get attention.
What they have no idea about is that strong back muscles not only give you a defined look, but they are also your best defense against injury, pain, and poor posture all your life.
The six moves below to explode that annoying bra bulge target the muscles in your upper body to help you get rid of the bra bulge and live with a sexy back and shoulders and attractive.
How it works?
Do one set of each exercise continuously for three or four days a week and, if necessary, rest a bit between movements.
After you’ve completed the last exercise, rest for up to two minutes or less and repeat the entire process the second and third time. (You must complete all three circuits in one day)
What do you need?
Two pairs of 2 or 3 pound dumbbells and 15 to 25 pound dumbbells, as well as a resistance band.
You will also need a Life Fitness machine or a pull up bar.
1. T raises
Hold a 2 to 3 pound pair of dumbbells, then stand with your feet hip-width apart.
Bend your knees slightly as you move your hips back and lower your torso until your body is parallel to the floor.
Bring the weights together, then turn your palms forward.
While the arms are straight, lift the weights to shoulder height, then come back down.
Make sure the core and glutes are engaged all the time.
Please do 15 repetitions.
2. Rows of one-arm dumbbells
10 reps per side
Grab a 15 to 25 pound dumbbell with one hand and stand with your feet hip-width apart.
Bend your knees and, at the same time, move your hips backward while lowering your torso until you are almost parallel to the floor.
Put your other hand on the wall in front of you to maintain your balance.
Lift the weight towards your chest by bending the elbow of the hand holding the dumbbell towards the ceiling.
Keep your shoulder blades down and make sure your core is engaged throughout the session.
Do ten repetitions on one side, switch to the other side and repeat all ten repetitions.
3. Delt Raise
Hold a 5-10 pound pair of dumbbells with both hands, and stand with your feet hip-width apart, while your knees are slightly bent.
Move your hips back, lowering your torso until you are almost parallel to the floor.
Turn your palms face to face, bend your elbows and lift the weights up to shoulder height.
Focus on lifting weights on your back, not your arms.
Gently lower your back while keeping your core and buttocks engaged throughout the process. Do ten repetitions.
4. Assisted pull-ups
8 to 10 repetitions
Take a bracelet and pull it over a pull-up bar.
You can also loop it on the Life Fitness Machine in the gym.
With your hands a little wider than your shoulder width and your palms facing each other, hold onto the barbell or the Life Fitness Machine.
You should then place your knee or foot, depending on your preference, inside the bracelet and hang it at arm’s length.
Return to the position known as the dead hang each time you lower your back.
Pull your body upward while bringing your head slightly above your hands and squeeze your shoulder blades together while lowering your upper arms forcefully.
Slowly lower your body down to a dead hook.
Repeat the movement without swaying, and try to do about eight to ten repetitions.
5. Plank with side elevation of the arms
10 reps per side
Lie face down with your hands below and parallel with your shoulders with your feet apart, a little wider than your hip width.
While keeping your hips still, raise one arm to shoulder height.
Bring it back to the center and lift the other arm to shoulder height.
Keep your body centered as you draw your belly button and repeat the repetitions nine more times for each side.
6. Pushup Holds
Get into a push-up position with your hands a little wider than shoulder width apart and feet hip width apart.
Make sure your body forms a straight line from heels to head.
Bend your elbows and lower your body a few inches above the floor.
Hold back and take a deep breath, then lift up halfway and take another deep breath.
Then descend to your lowest point while maintaining a deep breath.
Come back to your midpoint for another take.
Repeat the third pattern several times and do five repetitions.
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