6 Best Exercises to Get Rid of Bra-Bulge 

So, it has been quite some time that you have been sweating it out in the gym. But the question is, how successful have you been? If you yourself are not happy with the results after all the hard work, then you are definitely doing something wrong, and that might be a wrong choice of exercises.

Sometimes, you start losing weight, but it becomes difficult to shed the stubborn extra pounds from some of the areas of your body, while the other body regions may seem to be responding just fine. Upper back fat, or as we call it ‘bra fat’ is one of those areas. But you don’t need to feel low about it and strain yourself harder. A right choice of workout protocol can make the real difference. Nothing good in life comes easy, not even that toned-up and firm look.

You can choose some of these great exercises for the upper back/bra fat:

1. Push-ups

It helps in strengthening of back muscles. As Jay Cardiello, celebrity personal trainer and star of the TV show “My Diet is Better Than Yours”, says push-up helps to increase lumbar stability with focus on spinal erectors.

-Lie down on the floor on your tummy with hands at your sides (shoulder width apart), and feet hip-width apart

-Elevate your body (hips, thighs and chest), putting body weight on hands and feet, and straighten the elbows (starting position for the push-ups)

-Keep your back straight, and fix your gaze approximately at a 3-feet distance in the front, thus keeping the neck in neutral position

-Now bend your elbows and bring your body closer to the floor, just until your chest grazes the floor, all the while inhaling

-Go back up to the starting position while exhaling

-At no point should your hips dip or stick out during the exercise

-Repeat 10 times

 2. Plank with dumbbell

This exercise helps in the toning of the core muscles, and stabilizes the back.

-This is similar to the push-up’s starting position, only this time, the hands are holding dumbbells kept on the floor

-In planks, there is no need of lowering the body, just maintain this starting position, keeping your body stiff and straight as a plank

-Hold this position for 30 seconds and repeat 10 times.

 3. Dumbbell bent-over row

-Stand with legs hip-width apart and dumbbells in both hands, arms hanging in front, perpendicular to the floor

-Slightly bend both the knees.

-Bring your torso forward by bending at your waist, keeping the rest of the back straight

-Bend the elbows to lift the dumbbells to the side while exhaling

-Contract upper back muscles and hold this position

-Relax and inhale, repeat 10 times

 4. T-Raises

-Stand with feet hip-width apart. Dumbbells in both hands.

-Bend both knees.

-Bend torso at waist until parallel to the floor, keeping rest of the back straight

-Lift the dumbbells up towards front to shoulder level with elbows and arms straight

-Hold this position for 30 seconds

-Bring both arms down and do 20 repetitions

 5. Plank with lateral arm raise

-Stay in plank position keeping the body-centered

-Lift right arm to shoulder level

-Hold for 30 seconds and come back to the starting position

-Repeat with the other arm. Do 15 repetitions for each side.

 6. Upright rows

-Stand with your feet hip-width apart. Hold dumbbells in both hands in front of the thigh.

-Exhale and bend elbow so that the dumbbell comes at the chest level

-Give a 30-seconds pause and return back to starting positions

-Repeat 20 times. Read More

 

THE BIG BAG EFFECT

Following the trend of carrying the “big bag” these days? It indeed looks glamorous and trendy. But do you know, apart from paying a heavy price for that pretty bag, you are actually paying another price, which is heavier, and not so pretty for your health?

The American Chiropractic Association said that using heavy purses, backpacks, and handbags is an “unhealthy fashion statement” that can cause improper balance. Heavy bags cause 31 million Americans to experience back pain at any point in their lives, leading to one of the most frequent reasons to miss out on work and decreasing earning capability. Not only back, but neck and shoulders are also affected.

When you carry a heavy shoulder bag, it causes a lot of strain on the shoulder carrying it, tilting the shoulder low. This results in pain in the shoulder and upper back musculature. Also, carrying a heavy bag on the elbow can lead to tennis elbow. Victoria Beckham loves carrying super-sized and heavy handbags on elbow. This condition is called “Poshitis”. This pose can cause inflamed shoulder tendons, muscle pulls, and severe back and neck pains.

As per a survey done in 2010, researchers found that average women handbags weigh about 23 pounds, which is actually the weight of a 15 months old toddler. Ideally, handbags should not weigh more than 10% of the body weight.

What could you possibly do to overcome this?

  1. Choose a handbag that is proportionate to your body size, in which you can carry your basic stuff. Do not stuff your bag with all the unnecessary things. There is no need to carry your world along in your small handbag.

  2. Gentle stretching and strengthening exercises of the neck and shoulders can prove very helpful

  3. A bag with a wide strap will distribute the weight across the shoulder better

  4. Swap the straps from one shoulder to another periodically so the shoulders get ample chance to relax

  5. With backpacks, use both the straps

  6. Try to avoid high heels while carrying a heavy bag as it can cause hyperextension and back strain

  7. Keep the bag close to the body to prevent swaying

  8. While going for shopping, you can use clutch purse only, as shopping with a big bag means continuous strain to the shoulder and neck muscles

Your health is your most expensive possession, everything else including your style statement comes later. Try to keep it light.

 

 

Plights Of A Fat Wallet 

If you currently have or have had back pain, you really need to understand how trivial things in life can cause bigger issues. But you are not alone. You would be surprised to know that according to American Chiropractic Association, up to 84% of Americans suffer from back pain at some point in their life. Sometimes you know the root cause, and sometimes it could be mere a discomfort that gets worse over time. However, the commonest cause among men is due to sitting on their wallets. Ever realized that a wallet that takes care of all the money you make can actually cause trouble as well? An average American spends over 9 hours a day sitting on it. Sitting with a wallet in the back pocket causes one hip to sit higher and creates a pelvis tilt. Because of this, you sit lopsided and round your back, which puts even more stress on spine causing scoliosis (side-ward bending of the spine). It can even cause you to slouch, with slumped shoulders, possibly leading to back, neck, and shoulder pain. The altered curvature is only temporary initially but gets permanent with time, causing multiple spinal problems.

It is one of the main reasons for sciatica. Sitting on a wallet can cause sciatic nerve to get pinched between your wallet and hip. Eventually a person may feel radiating pain in the hip and back. As sciatic nerve descends to lower thigh and legs it may cause numbness in feet, lower leg and ankle, causing difficulty in lying down, walking around as well as sitting comfortably.

What You Should Do?

Well, giving a diet plan to your “FAT” wallet by starting to earn less is never an option. There are some simple steps that can be followed:

  • Switch your wallet position from back to the front pocket
  • Place the wallet on your workstation/desk while sitting to work at office
  • Remove the wallet from back pocket before sitting to drive
  • Stick to slim wallets or money clips that hold only the essentials
  • Limit siting to 30 minutes at a time, as prolonged sitting can cause increased pressure in back and hip region
  • Do stretching and strengthening exercises for your back
  • Awareness of proper body mechanics can prevent years of aches and pains. Avoid all situations that may cause uncalled for or undue stress and pain
  • Physical therapy is a bliss when it comes to backache

 

Don’t stay an ignorant victim to back pain, deal with it the smart way… Choose wisely!!

 

HOW LOVELY ARE YOUR LOVE HANDLES

Love handles

You all know love handles are deposition of fat in waistline? Or you may call them “muffin-top” waist. But this lovely name has associated cardiac risk or risk of diabetes hidden behind.

 

European Society of Cardiology says individuals with normal weight but having concentrated “central” obesity are greater than 50 percent more likely to die from all causes, compared to those who are obese, as per a fourteen years-long study.

 

What causes them?

  • Stress
  • Unhealthy foot
  • Sedentary lifestyle
  • Lack of exercise
  • Lack of sleep

 

Exercises that can help

Board-touch trunk flexion

  • Stand with feet apart
  • Place a board in between feet
  • Touch the board with left hand and keep head and upper body turned to right while inhaling
  • Come back to neutral position while exhaling
  • Repeat on the other side
  • Repeat 10 times for each side

 

Lateral trunk flexion with weights

  • Take dumbbells in both hands (4-10 pounds each)
  • Side bend to right and hold position for 10 seconds
  • Come back to neutral and continue the same for the other side as well
  • Repeat 10 times for each side

 

Trunk twisting with arm flexion

  • Hold a dumbbell with both hands and lift arm in front to shoulder level
  • Twist to right, and hold the position for 5 seconds
  • Come back to neutral and then twist to left
  • Repeat 20 times for each side

 

Straight leg raise (side lying)

  • Lie down on right side
  • Raise left leg straight up and hold position for 10 seconds
  • Bring back to neutral, rest for 5 seconds and repeat
  • Repeat 10 times for each side

 

Bicycle crunches

  • Lie flat with knees folded and hands behind head
  • Lift right leg and try to touch knee with left elbow
  • Alternate the sides (cycling motion of the legs)
  • Repeat 25 times for each side

 

Planks

  • Lie down on your belly and place elbows in bent position directly under the shoulders
  • Keep feet hip-width apart
  • Contract abs lifting back and hold position for 30 seconds
  • Repeat 10 times

 

Side Planks

  • Lie down on side and place elbow in bent position directly under the shoulder
  • Clear hip off the ground by contracting muscles at the side of your trunk and hold position for 60 seconds
  • Come back to neutral position and relax for 10 seconds
  • Start with 3 reps and increase gradually

 

These are the seven best exercises that can be done at home by anyone, a thirty minutes effective workout program to get rid of those love handles.

WEIGHT LOSS HOME EXERCISES-Without equipment

weight loss home exercises

Lots and lots of machines in the gym can help you shed those extra pounds, to get that much desired slim and trim frame.  But have you ever thought what wonders you yourself can do?  “Your body is the best piece of equipment you have,” says Amanda Russell, a personal trainer from New York City. Let’s talk about some weight loss home exercises.

The fact is, with a proper and planned protocol, a home exercise program can actually turn out to be better and more effective than a gym workout protocol.  You can actually save a lot of dollars and time if you carefully design your protocol.  Russell created a regimen based on complex training.  Per research, when muscles work overtime, the protocol is more effective.  Strength move fatigues the muscles, thus making your body recruit even more muscle fibers through the plyometric move.  This improves your metabolic activity and increases strength, thus making you fitter.  Increased metabolism allows you to burn more calories during and after the workout.

You need to do this regimen 2-3 times every week.  Perform the first exercise for 30 seconds followed by the second exercise for 30 seconds.  Rest for a minute, then repeat 3 more times.  The third and the fourth exercises should follow suit.  Remember to push yourself harder to do more reps with each successive workout session.

 

The exercises to be included in this regimen are:

Squat and Kick

  • Stand with feet shoulder-width apart. Put your hands behind your head with the shoulders at the sides
  • Squat and sit back as far as you can
  • Push back up to starting position
  • Kick with right leg to front, foot flexed
  • Bring back to neutral/starting position
  • Repeat same procedure, this time kicking with left leg
  • Keep alternating and repeating until 30 seconds
squat and kick
photo: womenshealthmag.com

Jumping Lunge

  • Step forward with left leg and lower into a lunge position
  • Jump up straight off the ground, swinging arms and alternating legs like scissors in mid-air, before landing back to ground
  • Land on your right foot and got into lunge position on your right foot
  • This completes one rep. Do at least 4-5 reps at a time, pushing to increase reps in successive sessions.
Jumping Lunge
photo: womenshealthmag.com

Stacked-Foot Pushup

  • Get down in a push-up position and place on foot over the other in such a way that toes of only one foot support the whole body
  • Lower your body like we do in push-ups, until chest is almost touching the floor, and pause for a few seconds
  • Push back up to starting position completing one rep
Stacked foot pushup
photo: womenshealthmag.com

Cross-Body Mountain Climber

  • Get into push-up position with arms completely extended
  • Bend your left knee towards right elbow as far as possible
  • Bring back to starting position
  • Repeat the same steps for right leg, and keep alternating at a fast pace
Cross Body Mountain Climber
photo: womenshealthmag.com

These are the few easy exercises that can be performed at home without any equipment.  Remember to do some simple warm-up and stretches to avoid injury.  The regimen should take close to only 15-20 minutes which is a duration we can easily reserve from our daily routine for a fit and healthy life.