When you put on your bra, do you notice fat escaping from under the bra line? These unsightly, bulging rolls can affect your self-confidence, but don't settle for that. Reducing fat in one area isn't possible, but you can reduce all-over body fat by taking on a cardiovascular and strength-training routine. After combining exercise with a sensible diet, you'll be able to shrink the back fat and show off a newly toned shape.
Bent-Over Flyes
You can do bent-over flyes sitting on a bench or standing up with your feet about shoulder-width apart. Grasp a set of dumbbells and bend forward at your waist so your upper body is parallel to the floor and the dumbbells are at shin level. Face your palms toward each other and raise the dumbbells out and up, keeping your elbows slightly bent. When your elbows reach shoulder level, focus on squeezing your shoulder blades together and slowly lower the dumbbells back down. Do three sets of eight to 12 repetitions.
Dumbbell Lifts
Dumbbell lifts target your upper back, shoulders and chest. The exercise is done standing with your feet about hip-width apart. Grasp a dumbbell in each hand, bend your arms and raise the weights up to shoulder level. Your palms should face your body, and your upper arms should be parallel to the floor. Slowly extend your arms up, raising the dumbbells overhead and allowing them to touch at the top of the exercise. Pause one second and lower them back to the beginning position. Do three sets of eight to 12 repetitions.
Bent-Over Rows
Another exercise that targets the area around the bra line is the bent-over row. Your starting position is similar to that of bent-over flyes. Instead of raising the dumbbells out and up, bend your elbows backward and pull the weights up toward your sides. Your elbows remain close to your body the entire time -- don't flare them out. Squeeze your back at the top of the exercise and slowly lower the dumbbells to the starting position. Do the exercise eight to 12 times and complete three sets.
Dumbbell Shrugs
Dumbbell shrugs work the area from your neck down to the middle of your back. Grasp a dumbbell in both hands, extend your arms at your sides and face your palms to your body. Raise your shoulders up as high as you can -- imagine bringing your shoulders as close as you can up to your ears. Pause one second and slowly lower your shoulder down to the starting point. Do this eight to 12 times and complete three sets.
References
Writer Bio
Kimberly Caines is a well traveled model, writer and licensed physical fitness trainer who was first published in 1997. Her work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. Caines holds a degree in journalism from Mercurius College in Holland and is writing her first novel.