Goodbye Boat Neck: 11 Exercises to Combat Bra Back Fat
We all dread it *the unwelcome back fat peeking out from under our bra*. No one likes having extra fat in their bodies, but fat in the back, just above the bra line is particularly annoying. Many of us may feel like wed just like to *say goodbye to boat necks forever to make sure that it cant show*. But instead of just avoiding all clothes that show the back fat, why not try to do something about it? *In this blog post, well be looking at various exercises you can do that target the problem area*.
For starters, focusing on cardio is of utmost importance. Working on the cardiovascular system helps burn off fat all over the body, and this is especially true for the mid back area. Any type of exercise that gets your heart rate going should do the trick. Running, swimming, and bike riding are all great options. Aim for about 30 minutes a day, or as much as four times a week if youre pressed for time.
Secondly, *push-ups are one of the best overall exercises for burning fat*. For targeting the mid-back, you can do inclined push-ups (with your feet on a raised surface such as a box, bench, or stairs), decline push-ups (with your feet on a higher surface than your hands), and side-to-side push-ups (using only one arm at a time). Do about three sets of 10 push-ups to make the most out of this routine.
Next up, *exercises that target the trapezius area*. The trapezius is a muscle located in the back of the shoulder, and strengthening this area can help prevent extra fat from settling in this area. Some useful exercises are shoulder shrugs, inverted shoulder presses and lateral raises. These exercises can be done with weights, resistance bands, or even just bodyweight. Three sets of 10 reps should be enough.
Finally, *miscellaneous exercises aimed at toning the area*. These can include some yoga poses, such as boat pose, triangle pose, and cobra pose, as well as exercises like burpees, mountain climbers and jumping jacks.
1. Strengthening Core Muscles: Core muscles are an essential component in achieving a full-body workout. Strengthening the core helps to diminish extra fat around the mid back. Exercises like crunches, planks, and side bends are all great for toning the mid back area and helping to reduce fat. Aim for three sets of 10 reps.
2. Pilates: Pilates is a form of exercise that focuses on core and body strength and flexibility. Not only does it help to strengthen the whole body, it is also highly effective in targeting the back area. Popular exercises include plank with rotations, swimming, and spine twist. Do about 15 reps for each exercise.
3. Yoga: Yoga is an excellent way to reduce back fat. It helps to not only burn fat, but also to improve posture and strengthen the muscles in the mid back area. Popular poses for the mid back include standing forward fold, upward facing dog, cat-cow, bridge and bow. Do 10 reps for each pose.
4. Weight Training: Weight training exercises such as chest press, lateral pull-downs, and overhead press can help to build muscle and burn fat. This type of exercise should be done with proper form and under the supervision of a qualified professional. When done correctly, this type of exercise can yield remarkable results in toning the mid back area. Do three sets of at least 8 to 12 reps.
5. Medicine Ball Exercises: Medicine ball exercises can be done using a range of weights, depending on strength level. Exercises such as wooden chopper, overhead throw, and Russian twist are all effective for toning the mid back area while also aiding with fat loss. Aim for three sets of 10 reps for each exercise.
6. Plyometrics: Plyometrics are great for full-body conditioning. Exercises such as jump squats, jumping jacks, and box jump ups all help to build muscle and burn fat, targeting the mid back area specifically. Aim for about three sets of 10 reps.
7. Swimming: Swimming is a great way to get your cardio in while also toning the mid-back area. Doing any stroke such as the breast, butterfly, or backstroke will help to tone the area, while also burning fat. Aim for about 30 minutes of swimming, but even just a few laps can make a difference.
8. Pilates Foam Rolling: This type of exercise focuses on the deep spinal muscles and helps to reduce back pain. It also helps to strengthen the area and reduce fat in the mid-back. Popular exercises include the roll-up, the thousand, and the rollover. Aim for three sets of 10 reps.
9. Pilates Not-So-Small Ball: This exercise helps to improve flexibility, postural alignment, and build strength in the mid-back area. Exercise such as the one-arm press, hip roll, and overhead press with ball are great for targeting the mid-back area. Aim for three sets of 10 reps for each exercise
10. TRX Training: This type of exercise utilizes bodyweight and a TRX suspension training system to tone and target the mid-back area. Popular exercises include chest press, single-arm row, and plank row. Aim for three sets of 10 reps for each exercise.
11. Bodyweight Exercises: Bodyweight exercises are great for burning off fat and toning the mid-back area. Popular exercises include planks, push-ups, supermans, and burpees. Aim for three sets of 10-20 reps for each exercise.
So there you have it eleven exercises to help combat back fat above the bra line. No more boat necks, embrace your beautiful back and start combatting bra back fat today!
