So, it has been quite some time that you have been sweating it out in the gym. But the question is, how successful have you been? If you yourself are not happy with the results after all the hard work, then you are definitely doing something wrong, and that might be a wrong choice of exercises.
Sometimes, you start losing weight, but it becomes difficult to shed the stubborn extra pounds from some of the areas of your body, while the other body regions may seem to be responding just fine. Upper back fat, or as we call it ‘bra fat’ is one of those areas. But you don’t need to feel low about it and strain yourself harder. A right choice of workout protocol can make the real difference. Nothing good in life comes easy, not even that toned-up and firm look.
You can choose some of these great exercises for the upper back/bra fat:
1. Push-ups
It helps in strengthening of back muscles. As Jay Cardiello, celebrity personal trainer and star of the TV show “My Diet is Better Than Yours”, says push-up helps to increase lumbar stability with focus on spinal erectors.
-Lie down on the floor on your tummy with hands at your sides (shoulder width apart), and feet hip-width apart
-Elevate your body (hips, thighs and chest), putting body weight on hands and feet, and straighten the elbows (starting position for the push-ups)
-Keep your back straight, and fix your gaze approximately at a 3-feet distance in the front, thus keeping the neck in neutral position
-Now bend your elbows and bring your body closer to the floor, just until your chest grazes the floor, all the while inhaling
-Go back up to the starting position while exhaling
-At no point should your hips dip or stick out during the exercise
-Repeat 10 times
2. Plank with dumbbell
This exercise helps in the toning of the core muscles, and stabilizes the back.
-This is similar to the push-up’s starting position, only this time, the hands are holding dumbbells kept on the floor
-In planks, there is no need of lowering the body, just maintain this starting position, keeping your body stiff and straight as a plank
-Hold this position for 30 seconds and repeat 10 times.
3. Dumbbell bent-over row
-Stand with legs hip-width apart and dumbbells in both hands, arms hanging in front, perpendicular to the floor
-Slightly bend both the knees.
-Bring your torso forward by bending at your waist, keeping the rest of the back straight
-Bend the elbows to lift the dumbbells to the side while exhaling
-Contract upper back muscles and hold this position
-Relax and inhale, repeat 10 times
4. T-Raises
-Stand with feet hip-width apart. Dumbbells in both hands.
-Bend both knees.
-Bend torso at waist until parallel to the floor, keeping rest of the back straight
-Lift the dumbbells up towards front to shoulder level with elbows and arms straight
-Hold this position for 30 seconds
-Bring both arms down and do 20 repetitions
5. Plank with lateral arm raise
-Stay in plank position keeping the body-centered
-Lift right arm to shoulder level
-Hold for 30 seconds and come back to the starting position
-Repeat with the other arm. Do 15 repetitions for each side.
6. Upright rows
-Stand with your feet hip-width apart. Hold dumbbells in both hands in front of the thigh.
-Exhale and bend elbow so that the dumbbell comes at the chest level
-Give a 30-seconds pause and return back to starting positions
-Repeat 20 times. Read More
