Health & Fitness

5 Exercises That Get Rid of Back Fat and Bra Overhang

How To Do:

  • 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.

 

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