Similar to the fat that rolls over the waistband of your pants, fat can bulge over your bra causing discomfort. Spot reducing through weight exercises will tone and strengthen back muscles and underarm muscles, but won't eliminate the fat. To get rid of fat, you need a nutritious diet combined with aerobic exercise.
Step 1
Eat nutritious meals. The 2010 Dietary Guidelines for Americans published by the U.S. Department of Agriculture suggest eliminating refined and processed foods with sugar and white grains. Instead eat lean protein, such as chicken and fish, fresh vegetables and fruits, low-fat dairy and whole grains. Use only mono or polyunsaturated fats such as olive and safflower oil.
Step 2
Monitor portion control. Eating too much, even healthy food, can lead to excess fat. Serve proper portion sizes or learn to count calories. The 2010 Dietary Guidelines for Americans report that women need only 1,600 to 2,200 calories a day. Men need 2,000 to 3,000 calories.
Step 3
Do aerobic activity for 30 minutes five days a week. Performing exercises that get your heart rate up burns fat and speeds up the fat loss in your back, according the American Heart Association. Any exercise will burn fat, but you can rev up your back toning by choosing exercises that use back muscles such as tennis, rock climbing and kickboxing.
Step 4
Do two sets of 12 to 15 repetitions of bent-over rows to target the muscles along the bra line. Using a flat bench, place one knee and hand on the bench, keeping the opposite leg on the floor and holding a dumbbell in the opposite hand. Extend the dumbbell toward the floor to start. Pull the weight up toward your side, keeping your elbow in. Lower to the start position and repeat. Adjust the weight and repetitions as you get stronger.
Step 5
Perform two sets of 12 to 15 incline reverse lateral raises. Incline your bench to 45 to 60 degrees. With a dumbbell in each hand, lay prone on the bench with your feet firmly on the floor. Extend your arms toward the floor with your elbows slightly flexed. Lift the dumbbells up and out to the side until your arms are almost shoulder level. Squeeze your shoulder blades together and then lower. Add resistance by increasing the weight or number of repetitions.
Things You'll Need
- Dumbbells
- Exercise bench
Member Comments