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4 Simple Exercises to Get Your Back Bikini Ready

Get Your Back Bikini Ready
In an ideal world, all of your bras would fit perfectly all the time. But somehow, that just doesn’t seem to happen.

Maybe you gained a few pounds over the winter, or from a stressful few weeks at work, and now your favorite, most-expensive bra just doesn’t quite fit. You can squeeze into, but it creates bulges and bumps in all the wrong places. These exercises are for you.

4 EXERCISES TO REDUCE BRA BULGE

1. Push-ups
They’re the most common exercise for a reason – they work. Personal trainers always recommend doing push-ups because they’re a phenomenal full body exercise and you can do them anytime, anywhere. Plus, they do great things for your back. You should feel the strain right between your shoulder blades as you push yourself up.

How to – most people are familiar with the basic push-up, just make sure to hold your core tight the entire time, which should help with holding your back straight. Breathe out as you push up.

You can also do the natural compliment – lay down push-ups. For these you will start laying down with your arms in front of you, then quickly move to a push-up position and lift yourself off the ground. Then lower yourself back to the ground and go back to the starting position.

2. Dumbbell Bent Over Row
This is one of the best exercises for targeting your upper back and is a mainstay in many trainers’ repertoires because it also sculpts the arms and core. A great compound exercise.

How to – Stand with your feet shoulder width apart, knees slightly bent, dumbbells in hand hanging down by your side and back bent at a roughly 45 degree angle. Then pull the weights up to your sides, bending your elbows, squeezing your shoulder blades together. You want to make sure that your body remains as still as possible while doing reps. The exact angle of your back is less important than it remaining straight. Try doing two or three sets of 15, with whatever weight you prefer. It’s always better to start light and go from there.

 3. Dumbbell Squat and Press
The squat and press is another great exercise because it’s a full body exercise with a back targeting component. Because one area of fat is so hard to target, doing more compound exercises helps to decrease your overall body fat percent and increase your metabolism.

How to – stand with your feet shoulder width apart, holding your weights at your shoulders, and bend your knees, lowering your thighs until they are nearly parallel with the floor. The action should mimic sitting down in a chair and your back should remain straight. Keep your core tight.

Then power up, straightening your legs, and lifting the weights overhead until your arms are straight. Lower them and repeat. Try three sets of 10 with a comfortable weight.

 4. Mountain Climbers
They might not seem like an obvious choice to target your back, but once again, they are a great full-body exercise that helps you tone your abs, legs, and back, which works to stabilize your body.

How to – get into a plank position with your arms and back straight. Then quickly raise one leg at a time, bringing your knee to your chest and back down. Try doing thirty in a row.

You can perform these four exercises in a circuit and get a great workout for your arms, legs, abs, and back. Try repeating the circuit two or three times.

If you do these exercises a few times a week, you’ll be able to slip right into that expensive bra in no time.

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