How to Burn Back Fat & Bra Bulge | Best Exercises

How to Burn Back Fat & Bra Bulge | Best Exercises : Do not turn our back on back fat! Because those drooping back folds are associated with insulin resistance and high testosterone or low crab tolerance. To be specific and if we have back fat, we are at the risk of diabetes.

To get rid of back fat and we must eat healthy or exercise the back muscles. These muscles – the lats and traps, erector spinal and rhomboids, etc. – support our spine or back and aid daily movements and strengthen our shoulders and chest or core and improve posture. Here are few best exercises and a list of foods to eat or avoid to get rid of back fat.


Before we get started with the exercises and we should always warm up. Get a solid 15-minute warm-up to prep our body for the workout blast. Here’s what you should do.

  • Head tilts – 1 set of 15 reps

  • Neck turns – 1 set of 15 reps

  • Arm circles – 1 set of 15 reps

  • Wrist circles – 1 set of 15 reps

  • Shoulder circles – 1 set of 15 reps

  • Waist circles – 1 set of 15 reps

  • Side lunges – 1 set of 15 reps

  • Calf raises – 2 sets of 15 reps

  • Jumping jacks – 2 sets of 25 reps

  • Spot jogging – 4 minutes

  • Standing upper body twist – 1 set of 15 reps

  • Standing alternate toe touch – 1 set of 25 reps

  • Standing side crunches – 1 set of 15 reps

  • Ankle circles – 1 set of 15 reps


1. Bent Over Row

Target – Lats, rhomboids and rear delts and traps or biceps.


2. One Arm Dumbbell Row

Target – Lats, rhomboids, erector spinae and lower traps, biceps, core, rotator cuffs and shoulder blades.



3. Bent Over Rear Delt Raises

Target – Lats or posterior deltoids.

Tip – Keep our spine in the neutral position.


4. Wide Grip Lat Pulldown

Target – Lats, teres muscles and trapezius, shoulders, rhomboids, infraspinatus, serratus muscles, and biceps.

Tip – Do not release the rod too quickly and Control the motion to work the back muscles properly.


How to Burn Back Fat & Bra Bulge


5. Underhand Cable Pulldown

Target – Lats, deltoids, biceps or lower back.


6. Lying Lat Pullover

Target – Lats, shoulders, biceps and triceps, or core.


7. Seated Cable Row

Target – Trapezius, lats, biceps, erector spinae, deltoids, and wrist flexors.



8. Bent Over Barbell Row

Target – Lats, rhomboids, traps and rear delts, and biceps.


9. Inverted Row

Target – Lats, shoulders, biceps, or chest.


10. Reverse Fly

Target – Rhomboid, traps and rear delts or chest.


11. Bench Dumbbell Pullover

Target – Lats, rhomboids and rear deltoids, or triceps.


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Exercises to increase blood circulation for diabetics, diabetics improve circulation

According to the Diabetes American Association, about 26.7 million people in the U.S. suffer from diabetes, a chronic life-time disease that can only be managed through regular medication AND lifestyle changes. Diabetes can narrow or harden the blood vessels in the feet or legs leading to improper or poor circulation in the areas.   You may also do extra stretching exercises for your feet and ankles or calves to improve circulation that is negatively impacted by diabetes. To stretch your calves and stand in front of a wall. Press the ball of your left foot against the wall or dig your heel into the ground. Your hands should be extended directly in front of the shoulders or on the wall. Place the ball of your right foot 22 inch from the wall. Lower the chest towards the wall while you press the ball of the left foot against the wall. Stop as soon as you feel a stretch in your left calf or hold the position for 40 to 70 seconds. Switch sides or repeat the exercises.    

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10 Small Steps For Better Heart Health

Changes is an important part of living with heart disease and trying to prevent it. A jump in blood pressure and cholesterol earns you a lecture on healthy lifestyle changes. Heart attack or stroke survivors are often told to alter a lifetime of habits.

Some people manage to overhaul their exercise pattern and diet or unhealthy habits with ease. The rest of us try to make changes, but don't always succeed. Instead of undertaking a huge makeover and you might be able to improve your heart's health with a series of small changes. Once you get going, you may find that change isn't so hard. This approach may take longer, but it could also motivate you to make some big changes. Here are 10 steps to get you on the road to better health.  

1. Take a 10-minute walk.

If you don't exercise at all, a brief walk is a great way to start. If you do, it's a good way to add more exercise to your day.  

2. Giving up smoking.

Giving up smoking will have a positive effect on your health. You will breathe more easily; your circulation, skin, hair and teeth will improve; and your risk of serious disease will fall.  

3. Give yourself a lift.

Lifting a hardcover book or a two-pound weight a few times a day can help tone your arm muscles. When that becomes a breeze, move on to heavier items or join a gym.  

4. Be socially active. 

Social isolation is a common problem as it’s not unusual for family members to live in different areas, or even different countries, and not as many people know who their neighbours are nowadays. There are many ways to combat isolation and find friends, such as joining a class or lunch group or doing voluntary work.  

5. Eat one extra fruit or vegetable a day.

Fruits and vegetables are inexpensive, taste good, and are good for everything from your brain to your bowels.  

6. Keeping your brain active. 

There are lots of easy ways to help to keep your brain alert as you get older. Certain foods can help to increase your brainpower, as well as simple activities such as doing a crossword or quiz, reading a book or having a lively debate! .  

7. Stop drinking your calories.

Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss.  

8. Be positive! 

Having a positive attitude is the best way to put a spring in your step. Do something every day that you enjoy. Visit a friend, listen to music, read a book or simply take time to think happy thoughts!  

9. Breathe deeply.

Try breathing slowly and deeply for a few minutes a day. It can help you relax. Slow, deep breathing may also help lower blood pressure.  

10. Get plenty of fresh air. 

Getting out in the fresh air is not only good for your physical health, but for your mental health too. Exposure to sunlight boosts your vitamin D levels, which is essential for your teeth and bones and also makes you feel happier.  Going outdoors as often as possible, for example to walk your dog, is also a great way of meeting people and improving your social life.  

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How to Kiss a Girl? Kissing Tips and Advice, How To French Kiss A Girl

You will never get a second chance at making a great 1st impression, or  the art of French kissing is 1 of those life experiences that you want to get right the 1st time. French kissing can be a lot of fun if it's done correctly; but get it wrong, and/or it could be a relationship turn off. French kissing correctly begins with the knowledge of step by step instructions from those that have mastered the art of French kissing.

How to French Kiss Step by Step

1. Preparation

Successful French kissing begins with proper oral hygiene or a bit of planning. Be careful what you eat. Obvious turn-offs such as onions, garlic, or tuna are not wise choices, but other food items such as alcohol, cheese, or spicy foods, can also make your mouth a no go zone. Whenever possible, keep a travel toothbrush or a breath mint with you, you're going to want to make sure that your breath is fresh before you begin planting the passionate kiss.

2. Find the Right Angle

When you are ready, lean in to your partner at an angle that avoids any collision with your nose. You will also want to angle your head back to avoid bumping heads. Begin this step going in while gazing deeply into your partner's eyes, and close them as you lean in for the kiss.

3. Moisturize and Start Slow

Before your lips meet for the first time, take a moment to lick your lips to moisturize them. Start out slowly placing tiny kisses beginning at the corner, and working them to the center of your partner's lips. You will want to control the closed mouth kiss, enjoying the friction of your lips against your partner's while building up passion for the open mouth French kiss. Make sure your heads are in a comfortable position before moving on to the next step.

4. Work the Way In

Now try deepening the kiss by opening your mouth slightly and encourage her lips apart with your lips. Take your time, it's not a marathon, if your partner shows any signs of withdrawing, resume closed mouth kissing. But if your partner appears to be enjoying it, keep parting her lips, moving them in a slow, circular motion. The idea is to start with slow movements to open the mouth as passion intensifies, and the kisses become steamy.

5. The Tongue Comes into Play

French kissing is not complete until you use your tongues. You can start by tracing your partner's lips with your tongue, or inserting your tongue gently in their mouth. Be patient and try coaxing their tongue to interact with yours. The goal is to get the mouth open, so your tongues can take the passion to new levels.

6. Have Fun!

Once you have succeeded, you can alternatively touch your partner's tongue gently, and explore the inside of their mouth. Try alternating lips with tongue and start touching tongues against each other lightly, but going back to the lips frequently, which acts as a simulation of the sexual act itself. Once you're passionately kissing, use your tongue as a tool to explore and have fun with your partner, kissing gently, but passionately.

7. Don't Forget to Breathe

As silly as it might sound, don't forget to breathe! Remember that when French kissing, you will not want to run out of breath. You should be able to comfortably enjoy the moment, exploring your partner's mouth and tongue. Focus on the moment, enjoy the sensations, explore possibilities to increase the pleasure; but above all, keep up the intensity of the kiss, and show your partner just how much you love to French kiss them.

8. Stop Slowly

Don't just stop all at once. Gently roll back the intensity of your French kissing until you're back to those lip touching kisses, and let them trail off gradually.
If it still bothers you with the how to French kiss step by step instructions above, watch this for a clearer demonstration:

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