If you are one of those women who have fat bulges under the bra, then you have come to the right place. After getting in shape with this plan, you will no longer have this problem and you will be able to wear the dress that you could not before for this reason.These exercises are very easy and won’t take much of your time. If you’re already exercising, you’ll have no problem putting them into practice as well.
1. Push-ups
Start on your hands and knees with your hands under your shoulders. Next, stand on the balls of your feet and palms of your hands, then walk your feet back until you are in a plank position . Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position.
2. Upright row
Grab a 5- to 15-pound barbell (or dumbbells of equivalent weight) with an overhand grip and hands shoulder-width apart. Stand with your feet shoulder-width apart. Exhale as you bend your elbows out to the sides to raise the weighted barbell to shoulder height. Then inhale as you slowly lower the bar back to the starting position to complete one repetition.
3. Barbell Front Raises
Grab a 5- to 15-pound barbell with an overhand grip and your hands shoulder-width apart. Stand with your feet shoulder-width apart. Keeping your arms as straight as possible (without locking your elbows), exhale as you raise the weighted barbell until it’s higher than your shoulders. Then inhale as you slowly lower the barbell back to the starting position to complete one repetition.
4. Chest raises
Lie on the floor or on a bench and bend your knees. Grab two small dumbbells and extend your arms out to the sides. Lift the dumbbells above your chest and then spread your arms out again. This exercise will tone your arms and also improve your posture.
5. Single-arm dumbbell raise
Grab a 5- to 10-pound dumbbell in each hand and stand with your feet shoulder-width apart. Keeping your knees slightly bent, hold the dumbbells in front of your thighs with your palms facing your thighs. Keeping your arms straight with a slight bend at the elbow, exhale as you raise the left dumbbell straight out in front of you until it’s just above shoulder height. Inhale and slowly lower your left arm back to the starting position, then repeat on the opposite side to complete one repetition. Continue alternating.
6. Pullovers over the head
Grab a 5- to 10-pound dumbbell in each hand and lie on your back on a mat or bench. Extend both arms and hold the weights directly above your chest with your palms facing your feet. From this position, lift both weights overhead and lower them back toward the floor without touching the ground. Then engage your chest and raise the dumbbells back up to the starting position. That’s one rep.
