Everyone wants to have those tight-toned, sexy back muscles and excess bra fat be gone, but few people know where to start. Too often, people think that it requires hours of dedication and hundreds of crunches to properly tone and shape the back. But, the truth is that it only requires a few smart exercises to do the trick! With proper diet and the right exercises, you can find yourself with toned, attractive arms and back in no time. Here are some simple exercises to get you started:
1. Reverse Flys: Reverse flys are a great exercise to target lower back muscles and tone the area much faster than traditional exercises. To perform this exercise, take a few dumbbells, stand with your feet shoulder-width apart, and slowly bend forward, letting your arms hang down in front of you. Make sure to keep your back straight and in line with your legs. Lift the dumbbells up to shoulder-height, stretching your shoulders, and then slowly lower them back to the start position.
2. Lunges: Lunges are also an excellent exercise to target both arms and back. Stand with your feet together, and take a step back with your right foot, then lower your weight and sweep your arms up and outwards. This works your lower back muscles, and also serves to improve your posture.
3. Pull-Ups: Pull-ups are a great exercise for toning your upper back muscles, quickly and effectively. Simply grab a pull-up bar, and pull yourself up until your chin passes it, then lower yourself back down. This can be a difficult exercise if your strength isn’t up to par, but with practice, it’s one of the most effective back-toning exercises.
4. Swimming: Swimming is perhaps the best all-around exercise for toning your back and arms. It’s a full body workout, and the resistance of the water helps to build strength quickly. Swimming also serves to improve posture, as you’re forced to keep your core tight and your shoulders square.
These are just a few exercises to help you get started on the road to toned, sexy arms and back. Start small, and begin to work your way up in intensity and frequency for the best results. To really target bra fat, a combination of diet and exercise is key. Focus on eating well and exercising intelligently, and you’re sure to start seeing results in no time!
Other Exercises Which Can Help Target Bra Fat
1. Crunches and Planks: Crunches are a great workout for targeting bra fat and building up your core strength. To do a crunch, lie flat on your back and place your hands either at the sides or behind your head. Keeping your feet flat on the ground, raise your head and shoulders off the ground and count to three. Lower yourself back down and repeat for the desired number of reps. To do a plank exercise, start in a push-up position and lower yourself down until your forearms are on the ground. Hold this position for as long as you can before transitioning back into a push-up position.
2. Push-Ups: Push-ups are a great way to target bra fat and tone your entire upper body. Simply get down on the ground in a standard push-up position and lower yourself down until your chest nearly touches the ground. Push yourself back up to the starting position and repeat for the desired number of reps.
3. Medicine Ball Exercises: Medicine ball exercises are great for targeting bra fat and building up your core strength. For a basic exercise, start in a push-up position and, while keeping your back straight and ab muscles tight, bring the medicine ball up to your chest and move it back and forth. This will target your lower back muscles as well as the core muscles.
4. Barbell Rows: Barbell rows are another effective exercise for targeting bra fat and toning the upper body. To do this exercise, simply take a barbell and stand with your feet shoulder-width apart. Keeping your back straight and in line with your legs, row the barbell up to your chest and then back down. Make sure to keep your arms straight when you row and to use controlled movements for the best results.
5. Resistance Bands: Resistance bands are a great and inexpensive way to target bra fat and tone your upper body. To perform this exercise, all you need to do is anchor a resistance band to a solid object and then grab the handles. Make sure to keep your back straight and perform controlled movements with the bands as you target your arms and back muscles.
The best way to tone your back and lose bra fat is by incorporating a combination of diet and exercise into your daily routine. Eating a healthy, balanced diet full of lean proteins and complex carbohydrates will help give you the energy and nutrition you need to push through your workouts. Along with this, incorporating the above exercises and others into your routine will give you the best chance for success in achieving your toned, sexy arms and back!
