If you are like many women, your bone structure is such that your hipbones are significantly larger than your collarbone. If this is the case, you have probably spent most of your life believing that your hips are too big. Dieting and aerobic exercise never seems to help. There`s a reason for this. When most people lose weight, they lose it from the top down. This exaggerates the imbalance. Here`s a moment of truth: Your hips are not too big, but your upper body might be underdeveloped.
Now for the good news: This can be fixed! Consider this. When you want to buy an outfit that will make you look slimmer, you often choose a top or jacket that has shoulder pads. What if you could create your own natural shoulder pads? Weight training makes it possible! Strength-training will not only re-proportion you body, it will prevent osteoporosis, improve your postural alignment and rev up your metabolic rate so that you will be burning more calories throughout the day. Let`s get started!
Read also: How To Get Your First Pull Up
The Lat Pulldown
The Ultimate Upper Body Exercise: If you were to ask any fitness expert which is the one best exercise for the upper body, they would probably agree that it is the lat Pulldown. This exercise works the latissimus dorsi, which are the muscles that run down the side of you back. As such, they create a “V-shaped” torso, which in turn makes your waistline look smaller.
To avoid injury, always pull the bar down in front of your body. For best results, use a wide grip. Inhale to prepare. As you exhale, slowly pull the bar down to your chest. Then, inhale, and slowly extend your arms to the starting position. Perform three sets of 12 repetitions. Since the lat Pulldown uses a few muscle groups, it should be the first exercise performed in your upper body sequence.
The Lateral Raise
Creating Natural Shoulder Pads: The lateral raise is excellent for creating muscular symmetry and definition. It can be performed seated or standing. For core definition, perform this exercise while seated on a stability ball or standing on a balance board. Hold one dumbbell in each hand. Inhale to prepare. As you exhale, raise your arms to shoulder height. Pause for one second, and then slowly return to the starting position. Perform three sets of ten repetitions. Keep your elbows slightly flexed, but avoid bending your wrists.
The Dumbbell Pullover
A Multi-Purpose Exercise:Although the dumbbell pullover works the latissimus dorsi and pectoral, it has some added benefits: This exercise does a great job at toning your upper abdominals.
Lie on a bench and hold a heavier dumbbell with both hands. Start by lining the weight up with the center of your chest. Keeping your arms straight, inhale, and slowly lower the weight over your head, until it is level with the bench. As you exhale, slowly return to the staring position. Perform three sets of 12 repetitions.
Weight training sessions should be performed three times a week. Within a month, people will be asking you if you`ve lost weight!