Banish Bra Flab: 3 Exercises!

These exercises will help with strengthening and toning your back. Your back muscles are very important for everyday activities and preventing injuries. You shouldn’t have these as your only exercise, but if you work them in twice a week to the routine you already have, you should be getting a good back workout. You will start to notice great differences soon in your posture, strength, and overall weight loss.

Remember, the best exercises for fat loss are the ones that use more than one joint, and work your large muscle groups. These will do that for you!

1. Cable Two-Arm Lat Pulldown

Starting Position
- Extend your arms up and reach for a straight bar with an overhand grip.
- Sit tall with your knees supported under the leg pad, with the knees and hips at a 90-degree angle.
- Arms should be wider than shoulder-width apart with a slight bend in the elbows.
-Relax your shoulders and keep your chest lifted.

Movement
- Contracting the upper back muscles, pull the bar down, leading with the elbows stopping when the bar is just above your chest.
- Slowly return to the starting position stopping just short of allowing the weight stack to touch.

Key Points
- Exhale while lifting the weight.
- Inhale while returning to the starting position.
- Do not allow your upper back to round or your chest to cave in.

2. Dumbbell Bent Over Row

Starting Position
- Stand with feet shoulder-width apart and a slight bend in the knees.
- Hold a dumbbell in each hand and bend forward from the hips until the upper body is at about 45 degrees.
- Extend the arms down, keeping your shoulder blades together.

Movement
- Contracting the upper back muscles, pull the dumbbells up toward your sides stopping when your upper arm is parallel to the floor. Remember to slightly squeeze the shoulder blades together as you pull up to the contracted position.
- Slowly return to the starting position stopping just short of the arms being fully extending.

Key Points
- Exhale as you lift the weights.
- Inhale while returning to the starting position.
- If you have any discomfort or weakness in your lower back, avoid this exercise.
- Start out with light weights to make sure your lower back can tolerate this position.

*another great point to this exercise is that you DO NOT need equipment. If you do your workouts at home, you can easily add this move to your routine. Start with family sized soup cans as your weights. Once you get better at it, and your strength increases you can move up to pickle jars or jugs of water.

3. Fitball Prone Trunk Extension

Starting Position
- Lie on the ball with your knees on the floor and feet up on the toes.
- Place your fingertips gently on the sides of your head.
- Maintain a neutral spine with head and neck relaxed as a natural extension of the spine.

Movement
- Contracting the lower back muscles, raise your chest off the ball slightly.
- Slowly return to the starting position.

Key Points
- Exhale while lifting your body.
- Inhale while returning to the starting position.
- Do not hyperextend your back or overdo the range of motion.

Attempt two to three sets of each exercise for 10 to 12 repetitions on two alternate days of the week and focus on precise form at all times.

Whether it’s a sleeveless dress you’ll be wearing, tank top or just need that extra strength to pick up your kids and groceries, then focusing on your back muscles is your ticket to success.

As always, check with your doctor before beginning any new exercise program.

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