Exercises to strengthen and tone bra band area?
EmilyPersephone
Posts: 77
I am in need of exercises for the bra band area. (chest, area around and below arm pit, area just above natural waist, middle and upper back)
I have plenty of flab in those areas concealing any muscle there kind of is, and I am starting to do some more cardio for that, but I would also like to build some muscle so that I feel strong and when the flab starts to go away, I look more toned.
I do not have access to a gym, but I have 5lb and 6lb dumbbells. I'm planning on buying more in smaller sizes as well, and can likely buy a kettle bell or other basic equipment pieces if a recommended exercise calls for one.
Videos, links, and photos are welcome and appreciated!
I have plenty of flab in those areas concealing any muscle there kind of is, and I am starting to do some more cardio for that, but I would also like to build some muscle so that I feel strong and when the flab starts to go away, I look more toned.
I do not have access to a gym, but I have 5lb and 6lb dumbbells. I'm planning on buying more in smaller sizes as well, and can likely buy a kettle bell or other basic equipment pieces if a recommended exercise calls for one.
Videos, links, and photos are welcome and appreciated!
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Replies
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Hi there!
Sorry, not way to spot-tighten any areas...most of it is fat reduction only. With decent genes, good nutrition, good hydration, and a good moisturizing/firming body lotion, there is a good chance, that you can help your skin bounce back better, as you continue to lose weight.
You can also help and fill out a bit, by building more muscle. Your selection of weights is a good start. I have very good experience with workouts from Jillian Michaels. For a beginner, the 'Shed it with weights' or 'Ripped in 30' workout videos can be easily modified. You just start easy and work yourself up. Many of her exercises in those will hit exactly the areas that you want to tighten.
Most of the videos are free on youtube.
Good luck!0 -
Outside of exercise, I would really recommend remeasuring your bra size using this guide. I've found that wearing the proper sized bra and following the instructions really changes the composition of that area. http://www.reddit.com/r/ABraThatFits/wiki/beginners_guide0
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That is always the first place I lose from!
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http://m.youtube.com/watch?v=JO66pqf6HCg tone unerarmpit :-) 0 -
You need to lose fat all over, you can't spot reduce one area. For strength, you can do any body weight exercise that uses the arms. Pushups, planks, chin ups if you can develop your strength enough to do those, one arm rows with a gallon of water.0
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For actual muscle building you will need to follow a progressive program. That means you will need a much bigger selection of weights. Much, much bigger. Hypertrophy weight range of 8-12 reps.0
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I am indeed doing cardio and HIIT for the general all over fat loss because I know I can't spot reduce.
Unfortunatly I don't have the strength to do push ups or pull ups at all, but maybe soon enough!
I will definitly check out the recommended videos and programs though! Thank you for the recommendations!
mfleeg: Good to know! Perhaps I'll be as lucky once I progress more!
contingencypl: When I say muscle building, I do not mean body building. That may not have been clear. I meant that I have very little muscle currently because much of it withered away while I was sick last year. Due to GI troubles, I wasn't able to eat solid foods and lost about 90lbs in 6-7 months, and became very weak. I have built back some of my strength in the last 4 months or so, but even 5lb dumbbells feel extremely heavy when doing just a few reps of some exercises.0 -
Try plank row with rotation (or without to start) using your hand weights, great all body move. The general weight loss will drop the fat, but a nice core workout will change your shape. There are a variety of core workouts available online. Find something you like and give it a go... These are a few of my go to exercises when I can't get to the gym...
Without rotation, I often add a push up in between.
https://www.youtube.com/watch?v=-NP3Wke4GLA
With rotation, more advanced move.
https://www.youtube.com/watch?v=mIy3wOgCJaw 0 -
MOAR LATS!
If you can't do pullups, try negative pull ups (youtube it). Bent over rows is another good exercise for lats.0 -
h7463: Thank you! I will definitely check out those videos!!!
sathyai: Luckily, one of my best friends has been an employee at Victoria's Secret for the last few years, so I've been properly measured, many times by her as my weight/body has changed. It is crazy what a difference the right size can make! =]
rides4insanity: I don't have gym access but I have become a huge fan of pilates for at home machine/equipment free exercise. Especially for the core. I do many bicycle crunches, lower ab exercises, and other pilates moves like that for core strengthening. I will check out those videos!
DjinnMarie: I don't have access to a gym so I lack the bar/equipment required for the negative pull up, but I am definitely interested in trying it out. It looks like something that would be much better for me to start with than a regular pull up so thank you very much for sharing that!0 -
I can't do a pullup either but using a progressive bodyweight strength program I'm going to get there someday! It's my long-term major fitness goal. There are lots of bodyweight programs out there but the ones I've found to be best for me include Body By You and You Are Your Own Gym (both by Mark Lauren, but BBY is focused specifically on women's fitness).
Lots of people will recommend lifting heavy but if you don't want to do that you can still get good results from bodyweight training. It will definitely help you have nice muscles to show off as the cardio and HIIT burn off the fat all over your body. 0 -
First off cardio is not going to get you anywhere. Unless you are doing strength training as your primary focus, cardio is only going to decrease your muscle mass. Don't waste your time on those tiny useless 5lb weights either. Those aren't going to do anything for you. The only way to gain muscle mass is through heavy lifting.
You can't spot reduce. The fat is going to leave the areas it wants to in the order it wants to. Pilates and yoga might help some and some oblique exercises might help somewhat but again the fat is going to leave the areas it wants too.
I've been able to tone up that area but only through the lifting I've done. Lat pull-downs, back extentions, bent-over rows etc, etc which are all with machines or barbells and dumbbells. Everyone has to start out with lower weights such as the ones you are talking about or even bodyweight training but that will only last a short time. In order continue making progress you have to increase weight and resistance.0 -
whut?First off cardio is not going to get you anywhere. Unless you are doing strength training as your primary focus, cardio is only going to decrease your muscle mass.
no- cardio is only going to give you a larger calorie deficit which is needed for weight loss
I agree- mostly because her purse is probably heavier and that can be used instead.Don't waste your time on those tiny useless 5lb weights either.
heavy PROGRESSIVE liftingThe only way to gain muscle mass is through heavy lifting.
truthYou can't spot reduce. The fat is going to leave the areas it wants to in the order it wants to.
first part no- second part yes. man you're giving all sorts of conflicting advice.Pilates and yoga might help some and some oblique exercises might help somewhat but again the fat is going to leave the areas it wants too.I've been able to tone up that area but only through the lifting I've done. Lat pull-downs, back extensions, bent-over rows etc, etc which are all with machines or barbells and dumbbells. Everyone has to start out with lower weights such as the ones you are talking about or even body weight training but that will only last a short time. In order continue making progress you have to increase weight and resistance.
building strength and if you are new- the muscle adaptation might cause new growth- but it won't be much so yes do back exercises- but don't expect it to cause the fat to disappear.
And body weight is fine- if you progress. The body doesn't care how you progressively load it - as long as it's getting progressively loaded- period.
Body weight will do if you do it with long term progression in mind.0 -
Wrong! I do extensive amounts of cardio (road cycling) as my primary focus, and I have not decreased my muscle mass. I have lost significant inches in that area and all over the rest of my body through diet and cardio. I am more naturally "muscular" than most women, and I do some strength training. But the "toned" look happens when body fat is lowered.First off cardio is not going to get you anywhere. Unless you are doing strength training as your primary focus, cardio is only going to decrease your muscle mass.0 -
Unfortunatly I don't have the strength to do push ups or pull ups at all, but maybe soon enough!
You have to work at it. Start push ups against a wall first. When that gets easier, add some more resistance by moving your feet farther away from the wall. When that gets easier, do them with your hands on a counter top. Then on the seat of a chair (make sure the chair cannot slip away from you, put against a wall). Then do them on the floor "modified" on your knees. Until finally you can do them on your toes. When those get easier you can make it harder by lifting one leg or having both feet elevated on a stool. You can also wear a backpack with weights.
Pull ups and chin ups generally take a lot longer to develop for women.0 -
I am indeed doing cardio and HIIT for the general all over fat loss because I know I can't spot reduce.
Unfortunatly I don't have the strength to do push ups or pull ups at all, but maybe soon enough!
I will definitly check out the recommended videos and programs though! Thank you for the recommendations!
mfleeg: Good to know! Perhaps I'll be as lucky once I progress more!
contingencypl: When I say muscle building, I do not mean body building. That may not have been clear. I meant that I have very little muscle currently because much of it withered away while I was sick last year. Due to GI troubles, I wasn't able to eat solid foods and lost about 90lbs in 6-7 months, and became very weak. I have built back some of my strength in the last 4 months or so, but even 5lb dumbbells feel extremely heavy when doing just a few reps of some exercises.
Adding muscle, regardless of whether or not you are at the level of someone who can call themselves a bodybuilder, follows the same basic set of rules. Gradually increase the weight, little by little every workout, while doing low-rep sets (single-digit amounts). For bodyweight based exercises, use leverage tricks, such as doing pushups off of walls, counter tops, chairs, or staircases to assist until you can.
If you have medical issues that further complicate the process beyond the blanket advice given by forum experts (and I use that term loosely), then you need to get your doctor involved in the process. Be aware a general practitioner may not be qualified to help and a specialist may have to get involved.0 -
Wrong! I do extensive amounts of cardio (road cycling) as my primary focus, and I have not decreased my muscle mass. I have lost significant inches in that area and all over the rest of my body through diet and cardio. I am more naturally "muscular" than most women, and I do some strength training. But the "toned" look happens when body fat is lowered.First off cardio is not going to get you anywhere. Unless you are doing strength training as your primary focus, cardio is only going to decrease your muscle mass.
I want to second DeliriumCanbeFun's statement here. I used to supplement my strength/circuit workouts with jump rope as well. I started laying off the jump rope a while back but kept up with the strength training and it became a LOT harder to keep control of my weight without restricting calories to the point where I felt like I wasn't eating enough to be satisfied.0 -
I recently started doing PiYo (strength training based on a combo of Pilates and Yoga). You can find lots of PiYo related videos online, although I bought the at home program.
I am four weeks in and it has done wonders for my arms and chest area already. It works on strengthening your overall body and gaining flexibility...but I've noticed it most in my upper body strength and core. Would highly recommend checking it out. That mixed with HIIT training or some form of cardio would probably really help you out!0 -
h7463: Thank you! I will definitely check out those videos!!!
sathyai: Luckily, one of my best friends has been an employee at Victoria's Secret for the last few years, so I've been properly measured, many times by her as my weight/body has changed. It is crazy what a difference the right size can make! =]
rides4insanity: I don't have gym access but I have become a huge fan of pilates for at home machine/equipment free exercise. Especially for the core. I do many bicycle crunches, lower ab exercises, and other pilates moves like that for core strengthening. I will check out those videos!
DjinnMarie: I don't have access to a gym so I lack the bar/equipment required for the negative pull up, but I am definitely interested in trying it out. It looks like something that would be much better for me to start with than a regular pull up so thank you very much for sharing that!
Do you have a playground anywhere near you? Jungle gyms work great for this. Actually, anyplace with a bar that can handle your weight - get creative 0 -
I want to second DeliriumCanbeFun's statement here. I used to supplement my strength/circuit workouts with jump rope as well. I started laying off the jump rope a while back but kept up with the strength training and it became a LOT harder to keep control of my weight without restricting calories to the point where I felt like I wasn't eating enough to be satisfied.
Me too! I don't want to counteract all my strength work but I had to up my cardio recently. Taking the advice of so many on this forum as well as the author of the strength program I started, I took my cardio down a bit to avoid eating up all the calories my muscles would need for strength training. But my weight has begun to creep up without an increase in calorie intake. I had to take my walking back to running starting this week...I just got too accustomed to 2000+ calories per day and feel deprived with anything below that. And I still have a good 7-10 lbs I'd like to lose.0 -
You should try calisthenics. Try looking up You Are Your Own Gym (Women version)- it's a book, only $15ish. No equipment other than a chin-up bar is necessary (I'll be trying it soon... you could see if people in the group for this book could tell you what results they had). Those little dumbbells you have might help you with shoulders for now.. but won't do much of anything for the muscles in your back - those muscles support your body all day long and are way beyond a 6lb weight lifting capacity. If it were me, I wouldn't spend any more more on little dumbbells, especially not on ones smaller than what you have already!0
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I am indeed doing cardio and HIIT for the general all over fat loss because I know I can't spot reduce.
Unfortunatly I don't have the strength to do push ups or pull ups at all, but maybe soon enough!
I will definitly check out the recommended videos and programs though! Thank you for the recommendations!
mfleeg: Good to know! Perhaps I'll be as lucky once I progress more!
contingencypl: When I say muscle building, I do not mean body building. That may not have been clear. I meant that I have very little muscle currently because much of it withered away while I was sick last year. Due to GI troubles, I wasn't able to eat solid foods and lost about 90lbs in 6-7 months, and became very weak. I have built back some of my strength in the last 4 months or so, but even 5lb dumbbells feel extremely heavy when doing just a few reps of some exercises.
Adding muscle, regardless of whether or not you are at the level of someone who can call themselves a bodybuilder, follows the same basic set of rules. Gradually increase the weight, little by little every workout, while doing low-rep sets (single-digit amounts). For bodyweight based exercises, use leverage tricks, such as doing pushups off of walls, counter tops, chairs, or staircases to assist until you can.
If you have medical issues that further complicate the process beyond the blanket advice given by forum experts (and I use that term loosely), then you need to get your doctor involved in the process. Be aware a general practitioner may not be qualified to help and a specialist may have to get involved.
Right, okay that does make sense. xD What I've been doing for the past month and a half is using the 5lb and 6lb dumbbells and instead of buying heavier ones to progress, I've just been adding more reps. In your opinion, would I be better off buying heavier dumbbells and doing fewer reps?
I do indeed have medical issues that effect what I can and cannot do, but am keeping my doctors in the loop, and am also hoping to see a sports medicine specialist soon (I'm waiting for the insurance company to sign off on it) so that I can get more information on how to work around those issues safely.
As for progressive weight training/muscle building programs, can anyone recommend one that would be good for a beginner? It would be nice to have a more stable regimen to follow than the one I've sort of tried to build myself (I'm sure that I'm not doing enough, and not working all the muscles I would like to).0 -
You should try calisthenics. Try looking up You Are Your Own Gym (Women version)- it's a book, only $15ish. No equipment other than a chin-up bar is necessary (I'll be trying it soon... you could see if people in the group for this book could tell you what results they had). Those little dumbbells you have might help you with shoulders for now.. but won't do much of anything for the muscles in your back - those muscles support your body all day long and are way beyond a 6lb weight lifting capacity. If it were me, I wouldn't spend any more more on little dumbbells, especially not on ones smaller than what you have already!
I do some exercises daily that I think are considered calisthenics. I'm not quite positive though. I do roll ups, bicycle crunches, bridge raises, bridge planks, lower ab triangles, lower ab scissors, partial squats, and the pilates 100 move. I do like those sort of exercises.
I will add the book to my list of things to buy! The 5lb dumbbells didn't seem that scrawny until I read your bit about those muscles supporting my entire body, so I definitely see now why I will need heavier weights. I will likely pick some up soon, or maybe keep my eyes out for a reasonably priced set.0 -
Of all of the things you say you do, most focus on the front. You need to get some balance. Core is all the way around. Common problem we work our abs and neglect our back side (shoulders, back & gluts). Seriously try the planks rows (with or without rotation), they hit back and front. Good luck!0
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MOAR LATS!
If you can't do pullups, try negative pull ups (youtube it). Bent over rows is another good exercise for lats.
And the winner for the best, simple, and correct answer to your question of building muscle in that area.0
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