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How to fight the "Bra Strap Bulge"

Want to tone up your Arms?

Want to fight the "bra strap bulge"?

Here are five equipment-free upper body exercises that you can do to strengthen and tone your upper body muscles:

  • Push-Ups:

    • Start in a plank position with your hands shoulder-width apart and your body in a straight line.

    • Lower your body by bending your elbows until your chest almost touches the ground.

    • Push back up to the starting position.

    • Modify by doing knee push-ups if needed.

  • Tricep Dips:

    • Find a sturdy surface like a chair or a low table.

    • Sit on the edge of the surface with your hands placed next to your hips, fingers facing forward.

    • Slide your hips off the surface and lower your body by bending your elbows to about a 90-degree angle.

    • Push yourself back up to the starting position.

  • Plank:

    • Start in a push-up position with your elbows directly under your shoulders.

    • Keep your body in a straight line from head to heels.

    • Hold this position, engaging your core and keeping your back flat, for as long as you can.

  • Diamond Push-Ups:

    • Similar to regular push-ups, but place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.

    • Lower your body while keeping your elbows close to your sides.

    • Push back up to the starting position.

  • Superman/Banana Hold:

    • Lie face down on the floor with your arms extended overhead and your legs straight.

    • Lift your chest, arms, and legs off the ground simultaneously, creating a "Superman" shape.

    • Hold for a few seconds, then relax.

    • For the "Banana Hold," lie on your back and lift your head, shoulders, arms, and legs off the ground, creating a banana-like shape. Hold this position for a few seconds.

These exercises target various muscles in your upper body, including the chest, shoulders, triceps, and back. Remember to maintain proper form and start with a number of repetitions and sets that challenge you without causing strain or discomfort, and gradually increase intensity as you get stronger. Try 3 sets of 10-12 reps to start with and build slowly.

Always consult with a gp before starting a new exercise routine, especially if you have any underlying medical conditions.


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