DROOPING back folds can be unsightly, but unfortunately, with back fat the aesthetic is only a part of your concern. The findings of numerous pieces of research suggest that these bra bulges actually increase your risk of developing conditions such as diabetes and polycystic ovary syndrome, as well as that it may be linked to other medical concerns such as insulin resistance.
Fortunately, though, personal trainer and fitness instructor Gisel Harrow said that with the right exercise regimen, getting rid of that dreaded bra bulge, no matter how clingy it may seem, is quite possible.
“Back fat is one of those areas that often resists fat loss efforts, and while it may take some extra effort, getting rid of the fat really comes down to a combination of cardio, weights and proper diet as with any other areas of the body,” Harrow advised.
Below she shares some exercises that will be crucial to shedding those back folds:
Bent over rows
Hold a dumbbell in each hand and stand straight with your feet close together. Now bend forward, push your hips back so that your spine stays long, flex your knees a little, roll back your shoulders, open your chest, and look straight ahead. This is your starting position. Keeping your core engaged, flex your elbows, and partially curl your arms. Simultaneously, pull your upper arms back until your elbows reach just behind your shoulders, then bring your arms back to the starting position. Do three sets of 12-15 repetitions.
One-arm dumbbell rows
Place your right knee on a flat bench, and your right hand on the bench. Keep your palm flat, spine in line with your buttocks, left leg a little wider than shoulder-width apart, and left knee bent a little. Pick up the dumbbell with your left hand, keep your left hand extended downward, and loosen up your neck. Keep your shoulders pinched back, look down, and keep your core engaged. This is the starting position. Now flex your left elbow and pull the dumbbell up till it almost reaches your armpit. Then slowly lower your hand to the starting position. After finishing one set, do the same with the right hand. Do three sets of 12 repetitions for each arm.
Lying lat pullover
Lie down flat on the mat with your knees flexed and feet flat on the ground. Hold a lightweight dumbbell in each hand and bring them right above your chest by fully extending your hands. Now touch the dumbbells, chest out, shoulders rolled back, and keep your core engaged. This is your starting position. Exhale and move the dumbbells from over your chest to over your head (not forehead). Inhale and bring your hands back up directly above your chest. Do three sets of 12 repetitions.
Grab a light dumbbell in each hand and get into a bent over position. Move your hands away from each other until they reach the shoulder level. Squeeze your shoulder blades together, then lower your hands back to the starting position. Do three sets of 12 repetitions.
“Before you get started with the exercises, you should always warm-up. Get a solid 10-minute warm-up to prep your body for your workout. After you have completed your workout you should also perform cool down exercises,” Harrow advised.
Warm-up and cool down describe aerobic exercises that prepare your body for the rigorous session as well as offers help in reducing your risk of injury. Warm-up and cool down can include a combination of aerobic activities such as brisk walking, running and swimming — done at a slow pace.