This exercise hits the back and chest, targeting the back bulge as well as the front chest area where the flab sits near the underarms, says Sotak.
Stand and face an adjustable cable machine with a straight-bar attachment positioned on a high setting. Grab the barwith an overhand grip, hands shoulder-width apart.
Keeping your arms straight, pull the bar down to thighs while squeezing your shoulder blades together and keeping your core tight. Dig the bar into your quads. This forces you to pause and engage, then return to the start position.
“Your lats will be burning after 12-15 reps of a challenging weight!” says Sotak. Aim for two to three sets.
“The assisted pullup machine at your gymis perfect for beginners,” says Sotak. “Machines can help ensure safety and good form, which is a great way to learn the body mechanics of this exercise.”
You might want to set the weight to 20lbs less than your weight and complete a few reps to see if it’s challenging enough. If you complete those too easily, reduce the assistance weight. (The higher the weighton the machine, the easier the exercise is.)
Set your knees on the pads and grab the widest handles on the pullup bar with an overhand grip. “The wider you go with your hands, the more you hit the lats, which is the problem zone for bra bulge,” says Sotak.
Keep your torso as vertical and possible with core tight and engaged. Slowly straighten your arms and come down until your arms are at a full extension at the bottom. Pull yourself all the way up until your chin clears the bar and you can look over the machine. Pause briefly and squeeze your shoulder blades together.
Aim for 12 to 15 reps and two to three sets. Pull yourself all the way up to the top before getting off the machine one foot at a time.
7. Jumping Plank and Renegade Row
Beachbody supertrainer Jericho McMatthews recommends these intermediate exercises for blasting back fatand targeting the area above and below your bra. This HIIT exercise will get your heart rate up.
With a dumbbell in each hand, come down to the ground in a plank position (wrists under shoulders, back flat, abs tight, feet shoulder-width apart). While engaging your core, jump both feet in, knees toward elbows, into a “bear stance”.
Quickly jump out again back to a full plank, focusing on good posture. Next, draw one dumbbell up toward your waist; keep your elbow close to your side and chest square to the floor (avoid excessive rotation of the torso). Place dumbbell back down and repeat the on other side. Then, go back to the jumping plank. Repeat the full sequence.
Perform for 45 seconds followed by a 15-second rest. Aim to do 2-3 sets of 45-second work sessions.
8. Wood Chop With Dumbbell
This total-body, rotational wood chop exercise from McMatthews works the coreand oblique muscles, and will help build strength in the lower back.
Stand straight with feet shoulder-width apart, and hold a dumbbell with both hands. Next, rotate your torso to the right and raise the dumbbell until it’s over the right shoulder. Squat as you rotate your torso to the left and bring the dumbbelldiagonally across the body until it’s close to your left hip. Repeat on one side for 45 seconds, and then switch sides. Rest for 15 seconds after completing both sides.
Read the full article on Muscle and Fitness.
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