It's happened to the best of us: You check out your reflection pre-party and pronounce yourself hottie patottie in a new dress or top, only to catch a frightening glimpse of your back as you strut away.
No, I'm not talking about a big butt or even chafing thighs. I'm speaking about a problem that plagues women of all shapes and sizes, especially in clingy summer fabrics: BACK FAT!<
(Cue dungeon music.)
Here, exercise expert Ashley Borden (who currently trains musician Natasha Bedingfield and whose past clients have included Reese Witherspoon and Christina Aguilera) shares 3 moves to eviscerate back fat forever (hallelujah!):
Upper Back Roll:
- Grab a foam roller. "I like to start with the black foam," recommends Borden. "It's firm enough to do the job, but forgiving enough for newcomers."
- Lie on your back and place the roller at your bra line. Your feet are flat on the floor, knees bent.
- Interlace your hands under the middle of your head. Relax your head in your hands, so you don't strain your neck.
- Push your tush up into bridge (above) and then back down to start, allowing the roller to move from the base of your shoulder blades (bra line) to the top of your shoulders. Do 10-20 "swipes."
TIP: For a deeper self massage, bring your arms close to your ears with elbows pointing up to the ceiling.
Dumbell or Kettle Bell One-Arm Row:
- Use a bench, chair or weight bench. Place your right knee in the center of the bench (right toes tucked under) and reach your right arm across the bench so you're holding the left edge of it.
- With a light grip, hold the weight directly with your left hand, directly under your shoulder.
- Pull the weight straight up towards your shoulder and then back towards the wall behind you (above). (Visualize "wrapping" your elbow around your waist to feel the contraction of your lat.) Keep your abs tight and head in line with your spine as you pull back. Your left knee can be slightly bent. Do 10 to 20 reps.
Band Rows:
- Using a medium to heavy band with handles, stand or sit for your start position.
- Grip the band lightly (don't "death grip" the handles), pull back with the band (above) and visualize pulling with your elbows, not your hands. Keep abs tight.
- Squeeze back and down with your elbows (like you're squeezing and holding two rolled-up newspapers underneath your biceps, against your sides). Do 10 to 20 reps.
TIP: Alternate your grip with every other set. The grip pictured above is one option. For a second grip, pull with your palms facing upward toward the sky, hitting different muscles in your back!
And, just like that, you can glimpse your back in the mirror without fear!
Related Links:
Flat Abs Moves To Match That Toned Back (Lady Gaga Does 'Em!"
Working On Your Back? Blast Cellulite On Your Butt Too!
