Bra fat is that unsightly bulge that forms when the elastic of your bra squeezes your torso. Don’t worry, it doesn’t mean you’re out of shape or that you’re overweight. In fact, the bulge is something that happens naturally when you tie elastics around any soft part of your body. If you don’t like the appearance of bra fat and you want a smoother look under your t-shirts, there are upper back and shoulder exercises that target and help to get rid of the excess fat.
One way you can prevent bra fat is by toning the muscles on your upper back and laterals. Firm tissue will bulge less than soft tissue. This 5-move workout will help you target those stubborn areas with upper back exercises that tone and strengthen your muscles. And doing the moves in quick succession will raise your heart rate to help you burn excess fat over the entire body!
What You’ll Need: a set of light to medium dumbbells (8-15 lb.), a gym mat, and a kettlebell. One dumbbell can be substitued for the kettlebell if unavailable.
What to Do: Perform 12 reps of each exercise in order, with 15-second breaks in between. After finishing all the exercises, rest for 60 seconds and repeat until you complete all rounds.
Beginner: 2 rounds.
Intermediate: 3 rounds.
Advanced: 5 rounds.
Below, we’ve included videos on how to perform each move. Using proper form helps to prevent injuries and ensures you’re getting the most out of your workout.
1. Up & Down Plank :
Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
12 reps each side
2. Dumbbell Shoulder Press :
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
Now, exhale and push the dumbbells upward until they touch at the top.
Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.
3. Kettlebell Sumo High Pull :
Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.
4. One-Arm Dumbbell Row :
Choose a flat bench and place a dumbbell on each side of it.
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step.
Lower the resistance straight down to the starting position. Breathe in as you perform this step.
Repeat the movement for the specified amount of repetitions.
Switch sides and repeat again with the other arm.
One-arm rows can also be performed using a high pulley or a low pulley instead of a dumbbell.
12 reps each side.
5. Jump Squat to Shoulder Press :
Stand with your feet a little wider than shoulder-width apart, your toes pointing slightly
outward and sit back.
Push through the heels to jump up, spinning to the left 180 degrees.
Land on your toes with your knees slightly bent and squat.
Quickly jump up, spinning to the right, and go back into the squat position.
Repeat until the set is complete.
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