Style and Beauty Weight Loss

The best exercises to eliminate back fat

Many women struggle to eliminate back fat, also known as “bra rolls” or “love handles”. Here we have a series of simple exercises that will allow you to tone the muscles of the upper back, get more definition and will help you to eliminate bra fat.

eliminate back fat

Remember that if you are overweight you have to lose that excess weight to notice results. There are several ways to lose weight in a healthy and natural way, you can begin with going for a walk every day, choosing a healthy diet or drinking this green juice to lose weight in 5 days one week. You should also make sure you are using the correct bra and that it’s not too tight.

The best exercises to eliminate back fat

These eight exercises will allow you to get rid of back fat. They target all the muscles of the upper body to help banish that bra fat and sculpt a strong, attractive back and shoulders.

Seated Back Fly Exercise

Seated Back Fly Exercise

  1. Sit on a chair with feet together.
  2. Lean your upper body forward, arms hanging down holding a weight in each hand.
  3. Slightly bend your elbows, palms facing each other, and lift the weights out to the sides until your arms are parallel to the floor.
  4. Hold, and then return to the starting position.

Repeat 10 times.

Standing Back Fly

Standing Back Fly

  1. Bend at the waist with feet shoulder width apart. Keep your weight forward with arms straight down.
  2. Lift the weights, keeping arms straight, until your arms are parallel with the floor.
  3. Hold, and then return to the starting position.

Repeat 10 times.

Spider Man Exercise

Spider Man Exercise

  1. Begin in pushup or plank position with hands under your shoulders, legs extended back and feet flexed.
  2. Contract your abdominal muscles and draw your left knee towards your left elbow. Hold, and then return to the starting position.
  3. Switch sides and repeat 20 times, alternating sides.
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Bent Over Standing Dumbbell Row

Bent Over Standing Dumbbell Row

  1. Bend at the waist to a 90 degree angle, with back straight, knees slightly bent and feet shoulder width apart.
  2. Hold a weight in each hand, palms facing your legs. Bend your elbows to lift the weights while squeezing your shoulder blades.
  3. Hold, and then return to the starting position.

Repeat 10 times.

Standing Upright Row

upright-row-1

  1. Stand with feet shoulder width apart and knees slightly bent, holding a weight in each hand in front of your thighs.
  2. Bend your elbows and lift the weights as shown.
  3. Hold, and then return to the starting position.

Repeat 10 times.

Pushup and Hold Exercise

Pushup and Hold Exercise

Pushups are a great exercise to firm your chest, and as an additional bonus, they will also strengthen your back and core muscles. You can do them at home with no special equipment. For an easier variation, you can place your knees on the floor. It is also one of the best exercises to firm and lift your breasts.

  1. Lie face-down and place your hands on the floor under your shoulders and hold still, keeping your elbows slightly bent. Make sure you keep your stomach tight.
  2. Bend your elbows and lower body until you are a few inches above the floor. Hold this position for 1 deep breath, and then press halfway up and hold for 1 deep breath.
  3. Next, lower yourself to your lowest point again, take 1 deep breath, and return to the halfway point for another breath.
  4. Repeat as many times as you can.
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T-plank

T-plank

This is a good general exercise that tightens your abdomen, chest, arms, back, glutes and legs. It increases strength in these areas using body weight instead of equipment (you can add weights for an extra challenge). It is also one of the best exercises to firm and lift your breasts.

  1. Assume a plank position, with legs wider than hip width apart for greater stability.
  2. Lift the right arm, holding the weight, and open your body up into a “T” shape. Hold this position for 10 seconds.
  3. Return to the starting position and do the same on the left side. This is one rep. Do 5-10 reps.

If you find this exercise too difficult to hold for more than one or two seconds, put a knee or both knees on the floor. As you get stronger, holding the position for longer periods of time will become much easier.

How to make it more difficult

Lift your upper leg approximately 6 inches from the lower leg, so that it is floating in the air.
Use five 4kg weights as handles.

Overhead Band Stretch Exercise

pull-down-band-11

  1. If you want a break from your weights and you have a resistance band at home, you can add this exercise too.
  2. Sit on a chair or stand with feet shoulder width apart. Firmly hold the band in both hands over your head, keeping your elbows slightly bent.
  3. Your right hand will stay in the same place (anchor hand), while your left hand lowers 45 degrees out to the side.
  4. Pull down with your left hand until it is level with your chest. Hold, and then return to the starting position.
  5. Repeat 10 times on each side.