4 quick tips to get you tank top ready!

Okay ladies this one is for you! 1. Bent over row. This exercise targets the middle of the back. Hold a dumbbell between 5 to 10 lbs in each hand (should be enough weight to feel the burn after the first set, but not leave you breathless and losing form). Stand with feet touching and a slight bend in your knees. Bend forward so that you have a neutral spine or flat back. Your arms should be hanging by your sides. Squeeze your shoulder blades back as you bend your elbows and pull your upper arms up to your sides. The motion should mimic rowing. Slowly return the weights to the starting position. Complete 10 to 20 repetitions for one set. Aim to complete two to three sets. 2.Fly. This trick focuses on the back of the shoulders and the upper back. To start this exercise, grab a chair and leave plenty of space around it. Sit on the chair with feet in front of you, knees bent. Relax your arms straight down toward the floor, each hand holding a 5 to 8 lb dumbbell. Bend over toward your knees to create a neutral spine. Make sure your head and neck are in a straight line with your spine. Raise your arms up and out to your sides as you squeeze your shoulder blades together. You will create the letter T with your arms. Complete 15 repetitions for one set. Aim to complete two to three sets. 3. The push press. The push press targets your deltoids, which help strengthen and tone your shoulders. Sit on the edge of a chair with your core engaged and your back straight. Hold a dumbbell in each hand with elbows bent and arms at shoulder height. Your hands should be supported on top of your shoulders with palms facing the ceiling. Extend arms overhead until straight. Your palms should now be facing forward. Slowly return to the starting position. Complete three sets with 8 to 10 repetitions per set. 4. Lateral raise. Stand with feet shoulder width apart, knees slightly bent, and grasp two dumbbells between 5 to 8 lbs. Move dumbbells to the front of your thighs, with palms facing each other. Slightly bend the elbows and raise dumbbells up and out to the sides until parallel to the floor. Your pinkie should be higher than your thumb.Pause, lower slowly, and repeat. Complete three sets with 10 to 12 repetitions per set.