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Battling bra overhang
Please give me the best exercises to prevent ‘bra overhang’, the lovely little pockets of fat that hang over the front of my bra. I've noticed these areas of fat are sadly neglected in fitness classes, women's magazines and popular exercise videos. When I tried a few machines at the gym, I experienced shooting pains down the sides of my arms. Any ideas?
Besides wearing the correct size bra, you can also improve the appearance of your chest through exercise. The breasts are mostly made up of fatty tissue, so getting rid of fat here requires much the same strategy as with other areas of your body: a regular programme that includes cardiovascular exercise, strength training and a sensible diet. Cardiovascular workouts such as running, aerobics classes or cycling are the best way to burn off excess body fat. A strength-training programme where you work every part of your body will help build muscle, which will in turn increase your metabolism so you will burn more fat and calories even at rest. A good diet that's low in fat, packed with fibre and containing a good balance of wholesome, nutritious foods is the best way to keep your calorie intake in check.
Unfortunately, you can't specify in which areas you want to burn off fat. Doing exercises such as push-ups, bench presses and chest flies build your chest muscles but will not burn off fat in that area. However, stronger muscles always look more toned, so doing strength-training exercises at least twice a week should help reduce that overhang.
One last thing: if the machines you've tried at the gym caused shooting pains in your arms, something is wrong. Please check your form with an experienced trainer to make sure you're using the machines properly. Any exercise that continues to cause the type of pain you're describing should be eliminated from your programme. To be on the safe side, hire a trainer for a personal training session or two. If you can't do that, add only one new exercise per workout so you can keep close tabs on how your body responds to different moves.
Why not chat to other iVillagers about exercise on the Shaping Up message board. Take a look at some of the LIVE discussions happening now on the board:
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