5 At-Home Exercises to Tone Your Bra Line and Blast Back Fat!
We all want to look and feel our very best, and with summer season arriving, it’s time to increase gym time and focus our attention on those pesky back fat and brave lines. Lucky for you there are many at-home exercises that you can do to tone up your body and say goodbye to those love handles once and for all. Here are five at-home exercises to tone your body and blast back fat:
1) Push-Ups Push-Ups are one of the most effective exercises for toning the body. They work all the major muscle groups including the back, chest, shoulders, and triceps, making them a great exercise for blending fat and tone. Try to do two sets of 10-15 repetitions with each set them taking a minute or two depending on your strength level. Add variations, such as incline push-ups and tricep push-ups to switch things up and get the most out of your workout.
2) Plank Plank is an excellent exercise for engaging the core and strengthening the back muscles. Start in a high plank position, with your palms and toes on the ground and your back in a straight line, then move into a low plank position. Pause in the low plank for up to 10 seconds and move back up into a high plank. Aim for two sets of 10-15 repetitions.
3) Bent Knee Lagoons Lie down on the ground in a supine position. Keeping your feet together and flat on the ground, bend your knees and lift them up towards your chest. Then, lower your legs towards the ground without touching it. Return back to the starting position and repeat the motion. Aim to do 2-3 sets of 10-15 repetitions for best results.
4) Bicycle Pump This is an excellent exercise for blasting fat and toning your body. Lie down on your back with your hands placed behind your head. Then, bring your knees in towards your chest as you lift your upper body off the ground and crunch towards your feet. Alternately, bicycle your legs without touching the ground and bring your torso and elbows towards the opposite knee. Aim for two sets of 10-15 repetitions.
5) Swimming or Pilates Swimming is an excellent low-impact exercise that can help to tone your body without putting too much strain on your muscles. Start by swimming laps on the length of the pool for two minutes, or four lengths. For a Pilates workout, try doing a series of planks, lunges, squats, and twists for 30 seconds each before taking a 30-second break. Aim to do this for two sets.
Now, lets look at four solid areas for further attention to achieve the ideal body goals.
Muscle-Building: Building strong muscles requires dedication to a consistent and challenging workout routine. Remember to take recovery time during workouts and use proper form to ensure that your muscles are contracting correctly. Swimming, weightlifting, and yoga all come highly recommended for muscle-building and can be done in the comfort of your own home.
Cardio: To maximize fat-burning for noticeable results, try incorporating vigorous cardio exercises into your routine. Jump rope, cycling, running, and HIIT sprints are all excellent at-home cardio exercises that you can do for intense periods of time. Aim for 30 minutes to one hour of cardio five times a week for best results.
Core Workouts: Working out your core muscles is essential for toning your body overall and creating a strong foundation for your workouts. Try doing planks, V-sits, side planks, and crunches for 15-20 seconds each followed by resting for 10-15 seconds and repeating the cycle for two to three sets.
Positive Mindset: Achieving your dream body requires staying positive and motivated even in the face of setbacks. Keeping a positive mindset helps to build resilience and cultivate self-belief, both of which are essential for conquering any difficult physical or mental challenge. So, keep that focus and never give up!
Finally, remember that diet plays a huge role in weight loss and body tone. Incorporate lean proteins, complex carbohydrates, and healthy fats into your diet to fuel your muscles and reduce fat. So take those steps today and start toning up your body and blasting away the back fat for that perfect beach body!
