Bra overhang is similar to man boobs, except it is on the back and it only takes place in women. Simply put, you have excess flab on your upper back area. The game plan to remove this fat involves a heavy dose of exercise. Your main goal is to burn the fat and build muscle. This will give your upper back a more toned appearance.
Any form of cardiovascular exercise is effective at reducing fat, but you can boost your efforts by doing specific types. Elliptical training for example, is performed by pushing and pulling poles back and forth while gliding on top of foot pedals. You are basically simulating a cross-country skiing motion. When you pull the poles toward your body, you work your upper back muscles, so you get a cardio and toning workout in one.
Rowing has the same effect as elliptical training, except the motion of the exercise is different. To use a rowing machine, sit on the seat, place your feet in the holds and grab the handle firmly with both hands. Slide your butt backwards as you fully extend your legs and pull the handle to your stomach. Bend your knees and slide forward as you fully extend your arms back in front of your body. Steadily repeat this motion for the entirety of your workout. Every time you pull the handle to your stomach, you are working your upper back. Keep your arms close to your sides throughout this exercise.
Duration and Intensity of Cardio
For cardio to be effective, you need to perform it long enough and on a regular schedule. The Centers for Disease Control and Prevention suggests exercising at least 30 minutes on five days of the week. For optimal weight loss, increase your exercise duration to 60 minutes. Your intensity during the exercise of your choice should be high enough so you can't sing, but can still talk to a workout buddy.
Reverse flyes, which work the back of the shoulders and upper back, require the use of a dumbbell. To begin, hold the dumbbell in your left hand and take a big step forward with your right foot. Place your right hand on your right thigh, bend forward slightly and let your left arm hang straight down. Keeping your left arm straight, raise it in the air to your left side until it parallels the floor. Slowly lower it down, repeat for a set of reps and switch sides.
Lat pulldowns work the upper latissimus dorsi muscles and rhomboids which are in the center of the upper back. These are performed on a lat pulldown machine with a straight bar. Begin by sitting on the seat and adjusting the padded support so it fits tightly against the top of your thighs. Reach up and grasp the bar with an overhand, wide grip and lean back slightly. Steadily pull the bar down to the top of your chest and squeeze your shoulder blades together. Slowly raise the bar back up and repeat.
A bird dog is an upper back exercise that also works the butt, thighs and abs. To start, get into an all fours position with your hands straight underneath your shoulders and your knees directly under your hips. Steadily raise your left arm in front of your body and right leg behind your body. Once you have a straight line from your fingers to your heel, hold for a second. Slowly lower your arm and leg, repeat with your other side and continue to alternate back and forth
- Shape.com: Home Workout Routines: How to Get Rid of Back Fatrel="nofollow"
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?rel="nofollow"
- Oprah.com: Lose the Last 10 Pounds Workoutrel="nofollow"
- American Council on Exercise: Seated Lat Pulldownrel="nofollow"
- American Council on Exercise: Bird-dogrel="nofollow"
- Jupiterimages/Polka Dot/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.