Many of us spend so much time and effort on the muscles we can see that we forget about the other side. We forget we need to tighten and tone our backs until we catch a terrifying glimpse of that pesky bra bulge. That unsightly roll of fat that eeks out under your bra band and trips up your sleekest look. But that bra fat doesn't need be there!
Your back is made up of interwoven muscles that help you lift, pull, sit, and stand up straight. When these muscles are strong, they will pull your shoulders back and make you look taller and leaner.
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These 4 exercises, put together by author and fitness instructor Michele Stanten, specifically target the muscles around your upper back, the ones around your bra band. Do two sets of 10 to 12 repetitions, with a minute of rest in between, 2 or 3 days a week. If all you need to do is tone your muscles, you should see improvements in 4-6 weeks!
Bent-Over Row
Stand with your feet shoulder-width apart, back straight, and knees slightly bent for support. Hold a dumbbell in each hand. Keeping your back straight, bend 90 degrees from the waist and allow your arms to hang down toward the floor, palms facing your legs.
Squeeze your shoulder blades together, and bend your elbows, raising the dumbbells up to either side of your torso. Hold, then slowly lower back to the starting position.
Lateral Pull-Down with Band
Sit on the edge of a chair with your feet flat on the floor and wide apart. Wrap the ends of an exercise band around each hand, and hold it overhead. Position your left arm straight toward the ceiling, and drop your right hand out to the side about 45 degrees. Both elbows should be slightly bent, and the band should be taut. Keeping your left arm stable, contract your back muscles and pull your right arm down until your right hand is in line with your chest. Pause, then return to the starting position. Perform a full set, then switch sides.
Seated Back Fly
Sit on the edge of a chair with your feet close together and a light dumbbell in each hand. Lean forward from the waist, and let your armshang down next to your calves, with your elbows bent slightly and your palms facing each other.
Squeeze your shoulder blades together, and raise the weights to your sides in an arcing motion until your upper arms are parallel to the floor. Pause, then slowly return to the starting position.
Upright Row
Stand with your legs about shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand, arms hanging down at the outside of your thighs, palms facing back.
Squeeze your shoulder blades, bend your elbows, and pull the weights up and out to the sides until your elbows reach about shoulder height. Pause, then straighten your arms and return to the starting position.
It is important to remember that if you have a few extra pounds you need to lose, you may not notice results from these exercises alone. You'll have to burn off the fat first. Losing fat requires you to do 2 things, clean up your eating habits and move your body.
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Do you have a pesky bra bulge? What are your favorite back sculpting moves?
Source:
Prevention
