If you are one of those women who has a bra fat bulge, you have come to the right place. After finishing this program, you won’t have to worry about that anymore, and you can finally wear that dress you’ve been dying to show off.
These exercises require little time and effort from you. If you already have a fitness routine, incorporating these changes should be easy.
Push-Ups
Begin on your hands and knees, hands beneath your shoulders. Then, on the balls of your feet and the heels of your hands, walk your feet back until you are in the plank position. Bend your elbows and lower your body. Then, slowly make your way back to where you started.
Upright Rows
Grab a 6- to 15-pound weighted bar (or equivalent weighted dumbbells) with an overhand grip, hands shoulder-width apart. Place your feet shoulder-width apart. Exhale as you lift the weighted bar to shoulder height by bending your elbows out to the sides. Inhale as you slowly lower the bar back to the starting position to finish one rep.
Bar Front Raises
Take an overhand grip on a 6- to 15-pound weighted bar, hands shoulder-width apart. Place your feet shoulder-width apart. Exhale as you lift the weighted bar until it’s higher than your shoulders, keeping your arms as straight as possible (without locking the elbows). Inhale as you slowly lower the bar back to the starting position to finish one rep.
Chest Flys
Lay on your back, knees bent, on the floor or a bench. Spread your arms on the side and pick up two small weights. Lift the weights above your chest and spread your arms once more. This exercise will tone your arms while also improving your overall posture.
Single-Arm Dumbbell Raises
Stand with your feet shoulder-width apart and a 5- to 10-pound dumbbell in each hand. Hold the dumbbells in front of your thighs, palms facing your thighs, with your knees slightly bent. Exhale as you raise the left dumbbell straight out in front of you until it’s just above shoulder-height, keeping your arms straight with a slight bend in the elbow. Inhale and slowly lower your left arm back to the starting position, then repeat on the other side to complete one rep. Continue alternating.
Overhead Pullovers
Lay on your back on a mat or bench with a 5- to 10-pound dumbbell in each hand. Extend both arms and place the weights directly across your chest, palms facing your feet. Raise both weights overhead and lower them toward the floor without touching from this position. Return to the starting position by engaging your chest and raising the dumbbells. That’s one rep.
