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The Strapless Dress Workout: Targeting Overboard Spillage and Back Fat

Posted Jan 11 2009 3:38pm

strapless_dress_workout Pitties, spillage, the muffin top on top, back fat…whatever you call it, a strapless wedding dress can really accentuate unwanted upper body fat.  Add in a tight corset or stiff bodice boning and the problem areas are sure to go overboard.  

If a strapless gown is your dream dress,  cardiovascular activities that get your heart rate revving are going to be your BFF until the wedding day. 3-5 days of cardio a week is a great way to burn major calories to help melt the fat that protrudes out of a strapless dress.  While cardio and a balanced diet is an absolute must, working the upper body muscles will help increase your metabolism,  sculpt lean muscles, and give you a tall, confident posture. 

Add these exercises into your resistance training routine to target your chest and back. Performing 2 sets of 12-15 reps will tone the muscles without them getting overly bulky. If you’re upper body muscles tend to bulk up quickly, do 18-20 reps. Remember, the last 2 reps of every set should be TOUGH.


exercise_pullover   Pullover (Serratus Anterior & Pectoralis Minor)

  1. Lie on a bench or the floor. Hold a medium weight or gallon of water over your chest.
  2.  Holding your core muscles tight, with a neutral spine, slowly lower the weight over your head for 2 counts.  Lower the weight only to the point where you can keep your lower back in a neutral position, but no lower than shoulder height.
  3. Slowly raise the weight back over your chest for 2 counts. 

exercise_scapula-pushup Scapular Push-ups (Serratus Anterior, Trapezius)

  1. Get on the ground in a push-up position, either on your knees or toes. Make sure their is a long line from the crown of your head to either your knees or toes.
  2. Without moving your elbows or shoulders, lower your chest a few inches towards the ground, squeezing your shoulder blades together.
  3. Without moving your elbows or shoulder, push your back up towards the ceiling. Round out your back and seperate the shoulder blades away from one another.
  4. Advanced: Put your hands on a stability ball or an upside down Bosu ball with your knees or toes on the ground

exercise_bent-row1 Bent over Rows (Rhomboids, Lattisimus Dorsi)

  1. With feet shoulder width apart, lean your chest forward and hips back. Hold a resistance band or weight by the side of your legs.
  2. Slowly squeeze your shoulder blades together as you lift your elbows towards the ceiling for 2 counts. Be sure to keep your elbows close to the side of your body the entire time.
  3. Slowly lower arms back to the starting position for 2 counts.


exercise_punch Punching with Resistance (Serratus Anterior, Lattisimus Dorsi, Trapezius + many others)

  1. Attach a resistance band to a solid object, or adjust a cable pulley machine to shoulder height.
  2. With a solid bent knee stance, raise your elbows just below shoulder height at 90 degrees.
  3. Start with your shoulder blades squeezed together. Slowly punch one arm forward, reaching as far as you can.
  4. Slowly bring the elbow back to 90 degrees. Punch with the other arm.



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