Name: Playbook - Izabela Siuda - 15-min Back Fat and Bra Bulge Workout for Women at Home/Gym
Uploaded: 2024-10-13T18:09:50.784Z
Duration: 15 min
Description: 15-min Back Fat and Bra Bulge Workout for Women at Home/Gym

Melissa

It is crucial to exercise the back muscles because they play a vital role in our overall wellbeing. 

The back muscles, particularly the erector spinae, help to maintain proper posture and provide stability to the spine. 

Regular exercise strengthens these muscles, reducing the risk of developing chronic back pain and promoting better spinal alignment. 

This particular workout will help you get rid of back fat, correct your posture and fight"bra bulge". 

You'll need a pair of dumbbells.

Let's go!

- With a slight bend at the elbow raise the weight
- Raise until you reach shoulder height

Standing flies

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Bent over holding dumbbells
- Alternate your arms upwards and to the back

Standing scissors

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Standing: hold one dumbbell
- Twist at the waist and then push dumbbell forward

Twist with dumbbell

- Hold the dumbbell in both hands
- Maintain a bend in your elbows
- Raise the dumbbell forward and up to shoulder height
- Move the dumbbell in a figure 8 or infinity symbol
- Keep your shoulders and core engaged throughout the movement

15-min Back Fat and Bra Bulge Workout for Women at Home/Gym

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