Many women struggle to shed back fat, also known as "bra fat" or "bra strips." Here are a series of simple exercises that will help you tone your upper back muscles, get a more defined look and help you remove fat from your bra.
Remember that if you are overweight you also have to shed that extra weight to see the results. There are several ways to lose weight in a healthy and natural way, you can start with going for a walk every day, choosing a healthy diet or taking this green juice to lose weight in 5 days in a week. You should also make sure that you are wearing the correct bra and that it does not fit tight.
The best exercises to eliminate back fat
These eight exercises will allow you to get rid of back fat. They target all the muscles in your upper body to help banish that bra fat and sculpt a strong attractive back, and shoulders.
Exercise by taking flight sitting
1. Sit in a chair with your feet together.
2. Lean your upper body forward, arms hanging down holding the weights.
3. Slightly bend your elbows, palms facing each other, and lift the weights to the sides until your arms are parallel to the floor.
4. Wait, then return to the starting position.
Repeat 10 times.
Taking flight standing
1. Bend at the waist as you spread your feet shoulder-width apart. Keep your weight in front of you with your arms straight.
2. Raise the weights keeping your arms straight until your arms are parallel to the floor.
3. Wait and then return to the starting position.
Repeat 10 times.

Spider-Man Exercise
1. Start in a plank position with your hands under your shoulders. Your legs are extended back and your feet flexed.
2. Keep your abdominal muscles tight and bring your left knee toward your left elbow. Hold, and then return to the starting position.
3. Change sides and repeat 20 times alternating sides.
Incline exercise lifting weights
1. Bend your waist 90 degrees, back straight, knees slightly bent, and feet shoulder-width apart.
2. Hold a weight in each hand, palms facing your legs. Bend your elbows, lift the weights when squeezing your shoulder blades.
3. Wait and then return to the starting position.
Repeat 10 times.
Exercise Standing up lifting weights
1. Stand with your feet shoulder-width apart and your knees slightly bent. Your arms holding the weights in front of your thighs.
2. Bend your elbows and raise them as illustrated.
3. Wait and then return to the starting position.
Repeat 10 times.
Push and stop exercise
Pushing up is a great exercise to firm your chest, and as an added bonus, it will also strengthen your back and core muscles. You can do it at home without any special equipment. For an easier variation, you can place your knees on the floor. It is also one of the best exercises to firm and lift your breasts.
1. Lie on your stomach and place your hands on the floor next to your armpits and stay still with your elbows slightly bent. Make sure to keep your stomach taut.
2. Bend your elbows and lower body until you are a few inches above the ground. Hold the position for 1 deep breath, and then press halfway and hold for 1 deep breath.
3. Then repeat again as you lower yourself back to your lowest point, take 1 deep breath and return to your midpoint for more hold.
4. Repeat as many times as you can.

T-plank
This is a good general exercise that tightens your abdomen, chest, arms, back, glutes, and legs as well. Strength in these areas is increased with body weight instead of equipment (you can add weights for extra challenge). It is also one of the best exercises to firm and lift your breasts.
1. Keep your body in a plank position, with your legs spread wider than hip width for stability.
2. Raise your right arm holding the weight and open your body making a "T" shape with it. Stay in this position for 10 seconds.
3. Return to the starting position and do the same on the left side. That's one rep. Do 5-10 repetitions.
If you find this exercise too difficult to hold for more than a second or two, put your knee or knees on the floor. As you gain strength, holding the pose for longer periods of time should be much easier.
How to make it harder
Raise your leg approximately 6 inches. of the lower leg, so the leg is floating in the air.
Use five at 4 kg weights. as handles.
Push Band Exercise
If you want to take a break from your weights, and you have a resistance band at home, you can add this exercise as well.
1. Sit in a chair or stand with your feet shoulder-width apart. Hold the band firmly with your hands above your head keeping your elbows slightly bent.
2. Your right hand stays in the same position (anchor hand), while your left hand goes down to its side at 45 degrees.
3. Pull down with your left hand until you reach chest level. Hold, and then return to the starting position.
4. Repeat 10 times on both sides.

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