Shopping for new bras can be so much fun.
That being said, sculpting muscle is a proven way tomelt pesky body fat, including bra rolls.
“Think about it as a reverse dart game,” Wilking says.
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Upper-body orback workoutscan be individual gym sessions or combined with push/pull formatting or full-body programs."
Below, Wilking shares five strength exercises for women to get rid of bra rolls.
These moves target the back and are part of a two-block routine.
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Rest for short durations during each exercise, and take a breather between sets for 60 seconds.
“This isn’t like a regular HIIT workout …
It’s a cool HIIT workout,” Wilking exclaims.
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Block One
1.
This exercise can be done seated as well as in a tall kneeling position, as you see pictured.
With a barbell or with individual handles, you’ll absolutely feel the burn with this one."
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To begin, lengthen your arms overhead.
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2.
To begin, set up the resistance above your head, a bit in front of you.
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Grab onto the handle with one hand, and assume a half-kneeling position.
double-check the knee opposite the handle is the one that’s in front of you.
Your palm should face inward and your arm should be extended.
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Then, pull the handle down to your shoulder.
Your goal should be to bring your elbow in the direction of the ground by your hip.
Your core and glutes should remain activated as you bring the weight back to the start position.
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3.
This will also help us engage our upper back and shoulders.
No muscles left behind here."
To set up, check that a double grip rope is connected to the overhead resistance.
Lengthen your arms, and bring your palms inward to grab the ends of the rope.
Assume a split stance for extra stability.
Your shoulders should be down as you bring your elbows back to the height of your shoulders.
Your goal should be to bring your fists to the sides of your ears.
Using control, lengthen your arms back to the start position.
“Remember when we talked about winning?
Press one arm up and above your head until it’s fully extended.
Rotate your palm so that it faces ahead of you.
Repeat on the other side, and continue to alternate.
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2.
Begin by keeping the resistance at a low angle on each side.
Stand tall with a slight bend in your knees.
Your body should form a “T.” Use control to lower back to the start position.
