When it comes to body confidence, our thoughts typically gravitate towards popularly discussed areas – the abs, the legs, the arms, and the booty. We pump iron, practice Pilates, and run marathons, all in the pursuit of sculpting that perfect physique. But there’s a body part that often gets overlooked in these discussions, and yet, is frequently on our minds when we’re trying on clothes or preparing for beach season. Yes, we’re talking about the dreaded bra bulge.
The bra bulge, that pesky roll of fat that spills over the edges of your bra strap, is a common concern for many women. While it can be a result of an ill-fitting bra, it’s often a reflection of weak or untoned back muscles. And yet, the majority of fitness discussions tend to gloss over the importance of strengthening this area. But not here, not today. It’s time we gave our backs the attention they deserve.
DUMBBELL FRONT RAISE
- Stand up and separate your legs.
- Take two dumbbells and slowly raise both arms forward, trying to bring them parallel to the floor.
- Return to the starting position and then repeat the process.
DUMBBELL ROW (INCLINE)
- Place your feet shoulder-width apart. Bend your knees and lean your upper body forward from your hips up.
- Keep your spine neutral and don’t round your lower back. The hands should be straight under the shoulders.
- Bend your elbows back as you raise your arms out to the sides of your chest (shoulder blades should be pulled towards each other).
- Slowly lower the weights in a controlled movement and feel the tension in your triceps.
DUMBBELL LATERAL RAISE
- Stand up and separate your legs.
- Grab two dumbbells and slowly spread your arms out to the sides, trying to bring them parallel to the ground.
- Return to the starting position and then repeat the process.
OVERHEAD PRESS
- Stand upright, with your feet shoulder-width apart.
- Grab the dumbbells with your palms facing up.
- Raise both arms first to shoulder height and then up, above your head.
- Carefully lower your arms back to the starting position.
DUMBBELL CUT
- Stand with your feet hip-width apart with your weight on your left leg.
- Start by holding the dumbbell in both hands next to your left shoulder, then twist into a chopping motion toward your right hip.
- Let your feet and knees pivot with the twist and lift the weight back to your left shoulder and repeat for 20 reps.
INCLINE DUMBBELL BENCH PRESS
- Start by lying on an incline bench with a dumbbell in each hand. Hold them above you with your arms fully extended.
- Pull your shoulder blades back and down on the bench as you lower the weights toward your chest.
- Do a good chest stretch at the bottom, then press the dumbbells back to the starting position, squeezing your upper pecs and triceps at the top.