By: Bethany Barich (Follow on Instagram & Twitter)
It’s summer time, which means it is bathing suit, crop top and tank top time too.
What it isn’t time for is to have stubborn bra bulge.
You know what it is- it’s that fatty area that hangs over unattractively when trying to rock a cute strapless dress. What’s even worse is adding back fat into the mix – it’s a problem for those trying to wear cute bathing suits or summer tops.
Well now it’s time to take charge! Burn off the fat and build up muscle and look extremely adorable for a nice day on the beach or a night out with these 7 moves that are sure to help fight the bra bulge and back fat.
Inclined Chest Fly
This pose not only helps target the back but it also helps strengthen and tone out the shoulders. By sitting in a bench and having that incline, you’re targeting your back more and helping burn that unwanted fat. This move also helps tone out the pecks and even helps build up some core strength! A safety tip to remember is to never fully extend out your arms when flying. Doing so will cause a lot of unwanted pressure to go to your elbows and possibly cause damage, so just make sure there’s always a bend at the elbows.
Superman
Superman is both a dreaded and loved exercise and yoga move. This move helps tone out the back, shoulders, legs, glutes, and literally almost every muscle in our bodies. It’s also beneficial because it keep us flexible and helps with our circulation! If you occasionally do yoga, try adding Superman into your regular routine. If you don’t do yoga, then add this move into your daily workout routine. To make it a bit more challenging, after you’ve raised your legs and arms, swing your arms out to a T, and then back up – this will help target the upper back and work the shoulders a tiny bit more too!
Deadlifts
Not only do you get an increased amount of fat burn when doing Deadlifts, but you also gain a better posture! Surprisingly enough, the Deadlift actually works the most muscles – when we lift, we engage all the major groups. It’s also one of the safest lifting exercises you can do, targeting the lower and upper body – including the back! Deadlifts are literally the best all-around exercise move to do, it helps strengthen the core and your legs, it works your shoulders and arms too, which means that bra bulge will be melted away soon enough.
Jump Rope
Another excellent form of cardio, jumping rope on the daily can not only improve those legs muscles but also can help with shredding bra and back fat. With the subtle arm motions used during a jump rope routine, we’re actually working our arms and back, which is beneficial if you’re trying to lose fat in those areas. If you want to challenge this exercise up, do tempo jumps or add certain tricks in there.
Mountain Climbers
Mountain Climbers are extremely tiring but so good for getting back strength. You’re in a push up position the entire time, and are bringing your legs into your chest at any desired speed. This core-strengthening move also targets the arms, since you’re holding yourself up, and ultimately it helps your back too. The more stable you become at doing these, the easier they’ll become so to challenge yourself – try extending your time from 30 seconds to 60 seconds and so on.
Single Arm Dumbbell Rows
Dumbbell Rows is a move that will directly target your back. This move not only will destroy your back fat, but you’ll get sexy arms too. It’s one of the best upper body workouts besides the Deadlift. If you have shoulder or elbow issues, don’t immediately use a barbell or the row machine, stick with dumbbells for the time. Obviously the only way to really challenge yourself with this move is to increase the weight, but to keep it safe, make sure you don’t over do it – know your limits.
Push Ups
One of the easiest, but extremely hated moves, the pushup is a very effective full body move. There are so many variations and tricks to doing pushups, but it’s obvious that your arms and back get a nice workout from doing them. If you’re a beginner and can’t do at least two on your feet, get on your knees and do pushups in those variations. As you begin to become more advanced, try doing one-armed pushups, triceps pushups, maybe even one legged ones. This move will also help build strength in the chest and core, helping create the perfect bikini body!
