Most women tend to neglect the area between the chest and the armpits, which results in a pesky bulge around the bra, tank top, or a bathing suit. The good news is that the exercises below can go a long way in toning your back muscles and preventing injuries at the same time.
This workout targets the following muscles:
Teres major: Helps rotate the upper arm in towards the body or bring the arm in when they are out in a “T” shape
Teres minor: It rotates the upper arm away from the body and helps assist the Teres major in bringing the arm in towards the body
Latissimus dorsi: It is responsible for rotating, extending, and adducting the arms along with the Teres major and minor.
1. Dumbbell Pullovers
- Lie on a ball or on a bench, holding a heavier dumbbell.
- Keep the head and shoulders ON the ball. Lift the dumbbell up to the ceiling, holding it by the ends.
- Extend the arms overhead and back behind you, engaging the abdominal muscles.
- Don’t arch the overhead or the back behind you.
- Pull the weight back up by using the back of the shoulders.
2. Resistance Band Pulls
- Grip the tubing of a resistance band so that your arms are shoulder width apart.
- Relax the shoulders down the back and bring the arms to their height.
- Start by squeezing the shoulder blades as you pull the arms out to the side.
- Bring the arms back to the original position.
3. Dolphin Push-Ups
- Begin in a plank position on the elbows, with the palms flat on the mat and the forearms parallel to each other.
- Keep the shoulders over the elbows and the abs tightened.
- Engage the abdominals to lift the hips up and switch the shoulders back, and lower the heels to the ground.
- Shift the weight into the plank position using the shoulders and the abs.
4. Rear Delt Flys
- Begin by standing with the feet hip-distance apart and holding dumbbells with the palms facing in towards each other.
- Keep the bag straight and lower the upper part of the body so that it is parallel to the ground.
- Rotate the arms so that the palms are facing in, bend the elbows, and keep the arms rounded while squeezing the shoulder blades together to lift the arms out to the sides.
- Keep the shoulders and the neck relaxed while raising the arms.
5. Wide Rows
- Start from a bent-over position, keep the back straight, and bring the arms down with the palms facing towards you this time.
- Involve the upper back muscles and lead with the elbows as you pull the weight into a wide row, with 90-degree bent elbows.
6. Narrow Rows
- This exercise is very similar to the wide row, so start in the same bend-over position with the back straight.
- Turn the palms on and complete a row, keeping the arms close in by the sides while bringing the weights up by the shoulders.
- Keep the neck relaxed and squeeze the shoulder blades together.
- Lower down and relax, keeping the abs engaged and the back straight.
7. Workout to Blast Back Fat
- These muscles are of utmost importance in terms of improving your posture.
- Strengthening those helps keep you from slouching the shoulders forward while allowing you to stay straight and tall.
8. Best Back Fat Exercises
- To strengthen these muscles, add the following exercises in your workout routine two or three times per weekly.
- Do 15 reps of each and complete three to four sets per workout.
Additional Tips:
- In addition to doing the exercises above, the things below are also an important contributing fact to getting rid of the pesky muffin top:
- Perform 60-minute cardio sessions 5 times a week
- Practice yoga
- Eat smarter
