How to Rid of Back Fat Using Stretch Bands

It's easy to get hung up on the major muscle groups. The butt, abs, and thighs tend to be the main event when it comes to toning, while other trouble spots get left behind. But it doesn't make them any less troubling. One major offender: That spillage around the bra line. For that, you want "a mixture of toning exercises to work your pectoral muscles, back muscles, and latissimi dorsi (aka "lats"), coupled with cardio to keep your heart rate up in order to burn excess fat," says Anna Kaiser, personal trainer and founder of workout class AKT InMotion. Perform 3 sets of the following exercises—all of which target the chest and upper back, right where a bra would hit—in succession without pausing. (Looking for more exercises? Get a flat belly in just 10 minutes a day with our reader-tested exercise plan!)

Skater

Maggie Ryan

Start in modified side plank position on extended right arm. For support, bend left knee at 90 degrees and keep foot flat on ground. Lift hips and squeeze left glute so body is balanced on right palm and left foot. Keep right leg extended slightly in front of you, with foot resting on ground and left arm reaching toward sky.

Bring left elbow and right knee toward each other and hinge at waist into tucked position. Return to modified side plank and repeat, alternating between side plank and tuck. Do 10 reps on each side.

Flying Passé

Maggie Ryan

Start in side plank position on an extended left arm, with hips and legs stacked, right foot foot flat on ground, and right hand on hip. Bend left knee so left foot taps right inner thigh (near knee). Slowly extend left leg behind you and rotate hips so navel faces ground. Bring left foot to tap right inner thigh again as you rotate back to side plank, without touching left foot down. Do 10 reps on each side. (Want more planks? Try these planks for every trouble spot.)

Slingshot

Maggie Ryan

Start in plank with feet together and hands flat on ground, or one hand on medicine ball (medicine ball is optional for an advanced workout). Keeping ball in place, pull shoulders back, bend knees and drive butt toward ceiling. Quickly return to start position and hold 2 counts. Do 10 reps.

MORE:9 Proven Ways To Lose Stubborn Belly Fat

Reverse V Dip

Maggie Ryan

Sit on floor, legs extended, feet placed on edge of sturdy chair, seat, or ottoman. Walk hands back until butt lifts off floor, keeping elbows slightly bent and fingers pointing toward chair. Slowly lower hips (without bending elbows) until butt almost touches floor. Pause, then return to starting position. Do 15 reps.

Heel Click

Maggie Ryan

Place hands on floor, shoulder-width apart with fingers splayed. Walk feet backwards and slightly wider than shoulder width (almost in plank formation). In one explosive movement, push off feet and launch legs into air, clicking heels together at top of move. Land in starting position. Do 15 reps.

MORE:The 8 Most Effective Exercises For Weight Loss

Inverted Shoulder Dip

Maggie Ryan

Place hands on floor, shoulder-width apart, and walk feet back to narrow Downward-Facing Dog. Bend left knee 90 degrees, and lift onto toes of right foot. Bend elbows and lower upper body to floor. Pause, then return to starting position. Do 10 reps; switch legs and repeat.

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How to Rid of Back Fat Using Stretch Bands

Source: https://www.prevention.com/fitness/a20474424/6-effective-workout-moves-to-get-rid-of-bra-fat/

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