Stopped wearing your backless dress because of your bra bulge? The loose skin and the bulge out along the bra area can ruin a backless dress for you. It’s time to give your body some love. And by that, we mean workout. Grab those shoes and yoga mat as we list out 7 exercises and yoga poses that will help in toning your back and getting rid of that bra bulge.
Start with standing position, then bend down with your hands touching the ground. Now move to the plank position by making sure that both your arms are touching the ground with elbows at 90 degrees. Now bring yourself up and jump with your arms overhead. If this seems too advanced for you, simply start by doing planks and gradually learn to do burpees. You can do 10 reps before moving to the next workout.
2. Side Forearm Plank
Lie on your side with your forearm touching the ground. Keep your forearms straight, legs together, and roll sideways so that the outer edge of the right foot is touching the ground. Make sure that your legs are straight with your left leg stacked on top of the right. Raise your other arm by holding it straight. Doing this will help strengthen your core muscles as well as the shoulder and upper back. It also targets the waistline and the midsection.
3. Mountain Climbers
Start by doing a solid plank. Keep your body straight with abs pulled in. Now slowly pull your left knee to your chest. As you do this, make sure you keep your abs tight to stay in the plank position. Now switch to your right knee and continue doing this by slowly picking up pace as if you are in a running motion. Body stability is crucial in this workout. So, make sure to keep your spine straight and not let your head droop. Doing this exercise for even a few minutes will help in firing up every muscle in your body while also getting rid of the bra bulge.
4. Rocking Plank
Start by doing a basic plank. Keep your elbows and forearms on the ground. Now slowly rock your body forward by moving your shoulders and head ahead of the arms and being more on your toes. Go back to your initial position and again sway your body forward by remaining in the plank position. You can do this for about 10-15 reps.
5. Half Lord Of The Fishes Pose/Ardha Matsyendrasana
Make sure your bowels are empty while doing this pose or do it 4 to 6 hours after having a meal.
Sit on the mat by stretching out your legs in front and your spine straight. Now bend your knees and slide the left foot under the right leg. Twist your body towards the right while keeping your spine straight. If you have never performed this pose before, it is best to do it in the presence of a trained professional.
6. Bow Pose/Dhanurasana
Lie flat on your stomach on the ground with your legs apart. Bend your knees backward and hold your ankles. As you inhale, pull your chest off the floor simultaneously lifting your legs up. Lift your body in such a way that you are now resting on your belly button. Stay in this pose for a minimum of 5 breaths.
7. Fish Pose
Lie on your back on the floor. Now bend your knees with your feet flat on the ground. Slowly bend your elbows with your palms lying flat on the ground. Now slowly lift your body up from the floor such that your palms and feet are touching the ground. Hold this pose for a few breaths.
If you are a beginner or have never tried any of these asanas before, it is recommended to do it in the presence of a trained professional by seeking proper guidance.