To feel more confident in any armpit-bearing outfit, sometimes you wish you didn’t have the annoying bulge that peeks out of your bra. Well, there are exercises that can help with that. They will help tighten up your muscles and will be good to incorporate into your daily workout routine. These exercises will help you feel strong and beautiful the next time you wear a tank top or a strapless dress!
Single-Arm Dumbbell Raises
The single-arm dumbbell raises are effective because of the nature of this movement that challenged the entire pillar through the hips, trunk, and shoulder girdles, while targeting large key movers on the backside of the body, according to John Rusin, a sports performance specialist and injury prevention expert. This exercise will help tone your back muscles to help get rid of bra bulges.
How to do it: Grad a 5-to-10-pound dumbbell in each hand and stand with your feet shoulder-width apart. Keep your knees slightly bent. Hold the dumbbells in front of your thighs with your palms facing your thighs. Keeping your arms straight with a slight bend in the elbow, exhale as you raise the left dumbbell out in front of you until it’s shoulders-height. Inhale and slowly lover the left arm back to the starting point, then repeat on the opposite side. Continue alternating.
According to Daniel Bubnis, MS, in a 2013 study of 73 healthy young females who performed a dynamic back extension exercise 3 times a week for 10 weeks, there were significant increases in muscle strength and spinal extension range of motion. Doing the Superman exercise will help you work on those lower back muscles.
How to do it: Lie face down on the ground with your arms extended out in front of you, your head relaxed and the tops of your feet on the ground. Then simultaneously raise your legs and arms a few inches off the ground without raising your head. Pause in the position, then return to start.
Bent-Over Dumbbell Rows
An exercise that targets your lats, bent-over dumbbell rows will help your back muscles, according to ACE-certified personal trainer Nicole Davis. It targets many muscles in the upper and middle back. It also works the shoulders and is known to improve overall strength and build muscle.
How to do it: Grab a dumbbell in each hand and hinge at the waist so your upper body is bent at a 45-degree angle towards the ground. Hang your arms in front of you, perpendicular to the ground. Keep your head and neck neutral, back straight, and stabilizing your core, bend your elbows and lift the dumbbells up toward your sides. Keep your elbows close to your body. When the dumbbells hit your waist, pause, and squeeze your back muscles before slowly releasing your arms back down to the starting position.
According to Daniel Bubnis, MS, pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. You can strengthen your lower back and core by engaging the abdominal muscles.
How to do it: Get into a plank position with your palms on the floor, your wrists directly beneath your shoulders, and your fingers facing forward. Your feet should be hips-width apart, and your body should be straight. Bend your elbows to lower touches the floor then press into your palms to extend your elbows and bring your body back to starting position.
According to Adam James Gallo, trainer and owner of The Loft Collective in Brooklyn, New York, jumping rope is an easy and effective cardio workout that can burn an average of 11-20 calories per minute. The arm movement works the back and shoulders at the same time.
How to do it: Stand with your feet and knees together, elbows relaxed at your sides, and hold the handles in each hand and rope placed behind you at your heels. Begin jumping rope while still maintaining your form. Squeeze your shoulder blades as well to add some extra back work. Jump for 1-3 minutes, going as fast as you can.