Nothing ruins a strapless dress like flesh overflow. When muscles in the back are weak and not defined, the skin becomes loose and can bulge out along the sides or underneath the bra. However, you can hit the trouble spot with a few exercises. Add these exercises and yoga asanas to your workout routine to tone your back, build muscle and get rid of bra fat.
1. T-Raises
To start, stand with feet hip width apart, 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 palms facing forward. Move your arms to the sides keeping your back straight and forming a T. Lift weights to your shoulders and lower them. Ensure that your glutes and core are engaged. Do this for 15 reps.
2. Side Forearm Plank
Lie down on your left side and lift the body off the ground with the left elbow on the mat directly under the shoulder. Keep your legs straight and place your right foot on top of the left. Place right hand on right hip or raise arm in air, and support the weight of your body on the outer left foot and left forearm.
3. Mountain Climbers
Get into plank position. Now, bring your left knee to the chest and put it back. Next, bring your right knee toward the chest replicating a climbing motion. Repeat this for 30 to 60 seconds.
4. Burpee
Starting in the plank position, pull yourself to standing position and jump with arms overhead. Get back into plank position. Do this for about 10 reps.
5. Rocking Plank
Start by getting into plank position. Use the muscles in your arms and core, move your weight forward so the shoulders and head are in front of the hands. Get back to the starting position. Do about 10 to 15 reps of the same.
6. Bow Pose (Dhanurasana)
Lie on the stomach with feet hip-width apart. Fold your knees and hold the ankles. Inhale and lift your chest off the ground, pulling your legs up. Shift your weight forward so that you are resting on your navel instead of the pubic bone. Hold this pose for about 5 breaths.
7. Wheel Pose (Chakrasana)
Lie on your back, bend your knees, and place the feet flat on the ground. Bend your elbows and place palms flat above your shoulders, fingertips facing the feet. Inhale, press into your palms, and lift your head, shoulders, and hips off the ground. Hold this pose for 5 breaths.
8. Seated Pose (Bharadvajasana)
Begin seated on the floor with legs extended, arms resting on the sides. Shift your weight to the right bottom, bend knees, and bring legs to the left. Rest your legs on the floor and place your left inner ankle in the arch of your right foot. On inhalation, lengthen your spine as long as you can. Exhaling, twist your upper torso to the right. Place your right hand on the floor behind your body, and rest your left hand on your outer right thigh. Turn your left palm up.
9. Fish Pose (Matsyasana)
Start with the cross legged meditative pose and slowly arch your back till the head reaches the ground. You can use your elbows to support the trunk during the arching process. Once the back of the head touches the ground, bring your hands forward and grab the toes of the feet. The entire body weight will rest on the buttocks and the head and to some extend the elbows. Stay in this pose until comfortable.
