Ladies, be honest: is the area between your back bra straps starting to sag? When working out our muscles, it’s easy to forget the ones behind us… until we look at ourselves in the mirror from the side or back and wonder why we’re not as toned as we remember.
Upper back fat, known to some as bra fat, is more than just unsightly. If your upper back muscles do not receive any attention, it will negatively affect your posture, and may even cause back pain.
Conversely, if you make sure to give these muscles some TLC, you will not only stand up straighter, with your shoulders naturally back, you will also minimize some of the back flab. To get these muscles in shape, you’re going to need to do some strength training.
One thing that’s important to note: no matter how much you tone your upper back muscles, if your problem is excess weight, you’re not going to get that definition you seek until the excess weight is gone.
If this is the case, focus on a holistic approach to nutrition and exercise, and you will see the pounds—all over, as well as on your back—fall away. It may be a slow process, but it’s the natural one, and the one most likely to give you lasting results.
For toning those upper back muscles, try the following exercises. With all of them, start slow, with about five repetitions, in three to five sets (just as a guideline). Listen to your body, and don’t push yourself too far. If you have a health condition or have been injured, you may want to get a go-ahead from your doctor first.
Plank rock
Start as if you were doing a normal pushup.
Rise up onto your toes, take a breath, and return to normal pushup position.
Reaching pushups
Start as if you were doing a normal pushup.
Begin the push up, and as you are lowering, raise one arm up towards the ceiling, and turn your body towards your raised arm.
Return to normal plank position, perform the push up and repeat with your other arm.
Seated bends
Start by sitting in a chair with your feet together, and a light weight in each hand.
From your waist, lean forward and let your arms hang against your legs, with your palms turned towards each other.
While squeezing your shoulder blades, raise the weights up to your sides in an arch. Your upper arms should be parallel to the ground during this.
Take a breath, and return to your starting position.
Shrugs
Stand up straight with your knees slightly bent, and a weight in each hand. Make sure your palms are facing inwards.
Raise up your shoulders in a shrug, then lower them.
Repeat, stopping before you feel any strain or pain.
One more thing ladies: If you’re wearing a bra that does not fit properly, you may see bra fat no matter how toned your upper back muscles are. This is one article of clothing you’ll want to make sure fits as perfectly as possible.
-The Alternative Daily
Sources:
http://www.prevention.com/fitness/strength-training/banishing-bra-fat
http://www.skinnymom.com/2015/01/20/13-moves-to-banish-bra-bulge/#/7
