Back workout can help reduce bra bulge

Most people train only noticeable parts of their bodies such as legs, butt, belly and arms. But you should know one important secret about training routines that all famous fitness trainers know: If you strengthen the muscles of your back you will prevent injuries, backaches and poor posture.

If you want to train your back you should choose effective exercises and perform them regularly. We would like to show you these six strength exercises for removing fat, strengthen your core and blasting your bra bulge.

By using these moves you will sculpt a well-defined, strong and sexy back. You will need to have an equipment such as two-three pound dumbbells, twenty pound dumbbells, a resistance band and a pull-up bar.

This back workout consists of effective exercises such as T raises, single-arm dumbbell rows, delt raises, assisted pull-ups, plank with lateral arm raises and push-up holds. All of them are targeted at your back and chest muscles. Do the first set of each move with no rest between exercises.

When you perform the last move take a two minute rest and start the circuit again. Perform this set of exercises three times in total.

In you want to get wonderful results you should perform this workout three or four times a week or you may pick some of these moves and add them to your training routine.

If you are interested and you want to start this back workout you should read the article below. And remember that it is never too late to start something new as you are capable of more than you think!

#1. T raises

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1. Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent.

2. Pull the dumbbells toward your waistline, while squeezing your shoulder blades.

3. Slowly lower the weights to the starting position. A 1-second pull, 1-second pause, 2 second down count is ideal.

4. Repeat.

#2. Single-arm dumbbell rows

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1. Get into a plank position, with your hands under your shoulders, your feet a little wider than hip-width apart, and hold a dumbbell in each hand.

2. Pull the right dumbbell toward your waistline, squeeze the shoulder blades and then repeat on the left side.

3. Lift your right leg as high as you can without arching your back, hold for one second and then repeat with the left leg.

4. Repeat steps 2 and 3 until the set is complet


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1. Grab a dumbbell with your right hand, place your left foot forward and your right foot back, bend your left knee and lean your torso forward.

2. Pull the dumbbell toward your waistline, while squeezing your shoulder blades.

3. Push the dumbbell up and fully extend your arm.

4. Slowly lower the weight to the starting position, repeat and switch sides.



1. Stand up with your feet shoulder-width apart and hold a set of dumbbells in front of your thighs.

2. Push your hips back and lower the dumbbells until your torso is parallel to the floor.

3. Stand up and pull the dumbbells toward your chest, keeping your arms a little wider than shoulder-width apart.

4. Repeat until the set is complete.


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1. Stand straight with your feet shoulder-width apart and hold a dumbbell with both hands.

2. Rotate your torso to the right, straighten your arms and raise the dumbbell until it’s parallel to the floor.

3. Squat, as you rotate your torso to the left, and bring the dumbbell diagonally across the body until it’s close to your left hip.

4. Repeat and then switch sides.


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1. Begin with your feet hip-width apart and your left foot a few inches behind the right.

2. Step on to a resistance band with your right foot and grab the band with your left hand.

3. Bend your knees, rotate your torso to the right and bring the left hand toward your right foot.

4. Stand up, rotate your torso slightly to the left and pull the band until it’s close to your left shoulder.

5. Repeat this movement for the duration of the set and then switch leg positions.