Bra bulge, the fat that pours out above and below your bra straps, is something that many women experience and completely dread; in fact, it can make women so self-conscious that they insist on wearing loose-fitting clothing in order to hide that unsightly back fat. To see results, work up to four sets of 12 reps of each exercise, and tack a few of them onto your regular strength-training routine. Or, complete the entire routine in the order below a few times a week.
1. Straight Tricep Kickbacks:
How to Do:
- Stand with feet shoulder width apart, arms relaxed at your sides and holding a 2-5-pound weight in each.
- Weights should be held far enough away so that they don’t hit your thighs. If they do, narrow your stance.
- Bend forward at the hips, keeping a completely straight spine, until you are about halfway to 90 degrees.
- Next, extend both arms as far back behind you as you can, with arms straight and elbows locked.
- Hold for a beat, then return arms to the base position. Repeat this movement for one minute.
2. Bent Over Row:
How to Do:
- Bend 90 degrees from your waist, your back straight, your knees slightly bent and your feet shoulder-width apart.
- Hold a weight in each hand, your palms facing your legs.
- Bend your elbows, raising the weights up while squeezing the shoulder blades together.
- Hold, and then return to the starting position. Repeat 10 times.
3. Pull Down Band:
How to Do:
- Sit on a chair or stand with your feet shoulder-width apart.
- Hold tightly the band with your hands over your head keeping your elbows slightly bent.
- Your right-hand remains in the same position (anchor hand) while you lower your left hand to your side at 45 degrees.
- Pull your left hand down until it reaches chest height. Hold, and then return to the starting position.
- Repeat 10 times and switch sides.
4. T-Raises:
How to Do:
- Stand with your feet hip distance apart while holding a dumbbell in each hand.
- Bend at your knees and lean forward while keeping your back straight.
- Hold the weights in front of you with your palms facing forward and then move your arms to the sides, forming the shape of a T.
- Bring the weights up to your shoulders and lower them. Do 15 reps.
5. Incline Dumbbell Fly To Press:
How to Do:
- Lie down on the incline bench and keep your feet flat on the floor.
- Create a hammer-grip position by holding the dumbbells in your hands.
- Stretch your arms in front of you with the elbows straightened and palms facing each other.
- Keep the arms straight and open them out gradually to both of your sides until it creates a mild feeling of stretch across the upper body.
- Your arms should be at right angles with your body and palms should face up during this step.
- Now, pull both your arms back and hold them up to return to the initial position.
- Again, open out your arms to both sides of your body by bending the elbows at 90-degrees.
- Press them back to the initial position, while squeezing the dumbbells together. Return to the starting position.
6. Dumbbell Shrugs:
How to Do:
- 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.
7. Inverted Rows:
How to Do:
- Get under a barbell that is resting on a weight stand.
- Place your hands a little wider than shoulder width.
- Using an overhand grip and with feet flat on the floor.
- Pull yourself up off the ground, touching your chest to the barbell.
- Do 3 sets of 10 repetitions.
8. Push-Up Rotation:
How to Do:
- Start in a plank position, with your shoulders over your wrists and your legs out behind you with your feet hip distance apart. Pull your navel in, and keep your back straight.
- As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom for one breath.
- Raise back up to top push-up position. As you reach the top, keep moving in a fluid motion to side plank position.
- Release your right arm and raise it to the ceiling, keeping your body in a long diagonal line.
- Hold for one breath, then move back into plank position.
- Repeat the push-up, twisting the opposite direction and bringing your left arm toward the ceiling.
- Return to plank position to complete one rep.
source: http://infohealthtips.com