5 Exercises That Get Rid of Back Fat and Bra Overhang

• Begin on the mat, lying face down with your stomach on the mat.
• Keep your arms at your side against your torso with your palms pressed against your thighs.
• Keep your legs together with your toes slightly pointed.
• Inhale and lift your upper trunk off of the mat, keeping the tops of your feet pressed against the mat.
• Be sure to use your abdominal and back to extend your trunk forward and into the air.
• As you exhale, lower your torso back down to the mat. Repeat 6 to 8 times.

Triceps Dips:

Tricep dips are not only an effective exercise for toning the arms but also the shoulders and upper back muscles that provide defined muscles tone. It is a basic body-weight exercise that does not require much equipment and can be done using the support of any solid and secure surface. It can be done using a bench or on the floor.

How To Do:

• Sit on a stable bench, chair or stair keeping our hands shoulder width apart and elbows slightly bend.
• Stretch your legs out in front with a slight bend in the knee.
• And gradually lower your body towards the floor with the support of your arms until the elbows are at 90-degree angle.
• Now, press down into the bench straighten your elbows and raise your body up to the starting position.
• This entire down and up movement makes 1 repetition. Complete 15 to 20 repetitions at a time.

Lat Pull Down:

How To Do:

• Grip a cable bar nice and wide and raise it to an overhand position.
• Place your thighs underneath the support and straighten the legs.
• Your knuckles should be facing upward. When you are fully stretched you should find the bar just within reach.
• Otherwise, you need to adjust its height. Bring the bar down to your chin and keep the back straight.
• Use one single flowing motion as you bring your shoulder blades together.
• Slowly return the bar back to the starting height for a single rep.Do 3 sets of 15 reps each.

TYI Exercise:

How To Do:

• Lie on your stomach on the floor, or balance on a physio ball, holding 3-pound dumbbells in each hand.
• Engage your back and lift the chest a little.
• Then, move arms up and out into a T position, release, move into a Y position, release,
• And then move them into an I, arms touching out straight above your head.
• This is a great one for the rear delt, which is an important posture muscle, Stokes notes.
• Most people are very weak here, so use a super-light weight for this one.