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With every new year comes New Year’s resolutions. For many, that means getting more fit and healthy. Although this new year you may be reluctant to hit the gym, that does not mean you cannot get in shape at home.
Outside of being the store manager for Madame Pirie I work as a personal trainer. A big problem area I see for many women trying on bras is stubborn back fat. Although we have a few brands that help with back smoothing, like our best seller from Wacoal – the Back Appeal Underwire Bra, there are some simple moves you can do at home to help lean out the back.
So as we turn our backs on 2020 (pun intended) let’s do some work to bring sexy back! Here are some ideas to do so:
Superman
Lay flat on your stomach using a yoga mat or lay on a soft-carpeted surface, in the warmer months you can do this outside on the grass as well. Legs are straight and arms extended straight ahead. Lift all limbs off the floor for 1 minute. If 1 minute feels too long do it for just 30 seconds. This move strengthens the entire back, even targets the glutes (butt) and hamstrings (back of legs)
Rear Deltoid Pull
This move is great for posture. I also want to say I am wearing the Anita Extreme Control Sports Bra in gray and black that we sell in the store. It’s super comfortable and supportive!
Using a stretchy band, you can get these at Walmart, Target or anywhere online, wrap the band around your hands a few times making sure there is enough resistance. In a standing position hold the band straight out in front of you and pull the band apart in a lateral motion (to the side.) Make sure you arms stay straight and feel the squeeze of your shoulders, then release. I recommend three sets of 8 to 12 reps.
If using dumbbells, hinge at the hips, hold a dumbbell in each hand straight down and raise arms to your sides. Squeeze at the top and release. Repeat 8 to 12 times, do three sets.
Back Row
This can be done with a barbell, dumbbells or stretchy band. If you are home and have none of these any heavy weight can do. Standing with feet about a foot apart, toes straight ahead, hinge at the hips keeping a straight back. Keep elbows straight back, lift the dumbbells toward the sides and lower. With a stretchy band, put the band below your feet, if you need to, spread the feet a little to add resistance, then pull the band straight back and release. Again, with each version of this move make sure you are squeezing the back muscles. Make sure to keep the back straight! Many people hunch the back when doing this move.
I hope this helps everyone! Happy training and Happy New Year!