8 Quick Result Chest And Back Workout For Women

Chest and back workout | Chest and back workout for women

Chest And Back Workout For Women: Every woman likes a beautiful and curvy body, but due to an irregular lifestyle, the natural shape of the body gets spoiled. Due to this, some women become victims of obesity. Now when obesity comes, it also brings with it many physical problems. One such problem is that the breasts must be bigger than necessary. 

Now the question arises: what is the solution to this problem? In this regard, we will only say that the solution to every physical and mental problem is only yoga. In this article of think-how, we are talking about chest and back workout for women.

Here you will know how yoga can be beneficial to reduce chest and back fat. Along with this, we will also tell you how to do yoga to reduce breast size.

How Yoga Helps in Reducing Breast Fat?

Doing yoga is beneficial for the body in many ways. Research published on the website of NCBI (National Center for Biotechnology Information) states that yoga can help reduce whole-body fat and protect against diseases caused by obesity. In many cases, obesity can also occur due to increased levels of oxidative stress in the body due to stress. In such a situation, obesity can be reduced by doing yoga. 

Along with this, one can remain mentally and physically healthy. Various types of yoga poses can help in reducing the fat of the whole body, which can also affect the size of the breasts. 

Now there is no exact research available on how yoga is beneficial for reducing breast size. Further in the article, we are telling yoga poses to reduce fat in the whole body, which can be used like yoga poses to reduce breasts.

Also Read: 8 Back And Chest Workout For Men At Home

8 Chest And Back Workout For Women

As we have mentioned, yoga can help reduce the fat of the whole body. Women can adopt these yoga poses in the form of yoga to reduce chest and back. 

Here let us make it clear once again that there is no such scientific evidence available yet, which can prove that the yoga poses mentioned below will prove to be effective in reducing the chest and back.

Seated Forward Bend 

Seated forward bend | Chest and back workout | Chest and back workout for women

This is the vary first chest and back workout for women. Doing Seated Forward Bend Pose can help in reducing the fat of the whole body. While doing this pose, the whole body bends forward, which has a positive effect on the back as well as the chest fat.

Method Of Doing:

  • First of all, sit in a clean, quiet, and flat place by laying a yoga mat.
  • After this, straighten both your legs and spread them in front.
  • Keep the waist and back straight.
  • After this, take a deep breath and while exhaling slowly, bend forward and try to hold the toes with your hands and try to touch your head with your knees.
  • Remain in this position for some time and keep breathing at normal speed.
  • Try not to bend your knees during this.
  • After this, while breathing, slowly straighten up.
  • Take a deep breath and repeat the process 3-4 times.

Sun Salutation

Sun Salutation | Chest and back workout | Chest and back workout for women

The benefits of Sun Salutation can also be the best chest and back workout for women taken in the form of yoga to reduce chest and back fat. Sun Salutation is believed to work to stretch the muscles of the whole body and can help improve body shape. It especially works on the muscles of the chest, legs, back, and buttocks. It consists of 8 poses, which are explained in detail below:

Method Of Doing:

  • Prayer Pose: First of all, by laying a yoga mat in a clean and quiet place, stand upright on it. Now join both the hands and bring them in front of your chest by bringing them in Prayer Pose.
  • Raised Arms Pose: Now while inhaling, move the hands directly above the head. After this, while taking the hands straight back, bend slightly backward. During this, keep the hands close to the ears.
  • Gorilla Pose: Now while exhaling, bend forward and try to keep your palms close to the ground with your feet. Take care not to bend your knees during this. Also, try to touch the head with the knees.
  • Low Lunge: After this, while breathing in without raising the hands, bend the knee of the right leg and stretch the left leg by straightening it backward. Pull this leg backward as much as possible. Simultaneously, keep the left knee slightly on the ground and take the neck as far back as you can and look upwards.
  • Mountain Pose: Now while exhaling, take the right foot back and keep the toes on the ground. Simultaneously, raise the waist and buttocks part. During this, the soles and palms should be completely adjacent to the ground and the hands and feet should be completely straight. At the same time, the eye should be towards the navel.
  • Eight Limbed Pose: To come in this posture, come down while inhaling and then release both knees to the ground, but keep the part of the buttocks raised in the air. Simultaneously, keep both the palms on the side of the chest and also keep the chest and chin on the ground. During this, the breath will stop.
  • Cobra Pose: To do Cobra Pose, try to lift the part from the navel in the air and look back while applying pressure on the ground with both hands while breathing. During this, the chest will come out and the palms will remain attached to the ground and the hands will remain straight.
  • Equestrian Pose: While breathing in this, bend the knee of the left leg and stretch the right leg by straightening it completely behind. Keep the palms on the ground and try to look up.

Warrior Pose

Warrior Pose can help maintain the correct posture of the whole body. In this, the hands are folded and bent backward, which can help in making the chest and back muscles shapely.

Method Of Doing:

  • First of all, lay your yoga mat in a clean and quiet place.
  • Now stand on it in the posture of Tadasana.
  • After this, keep one foot forward and one foot back and keep a distance of about 3 feet between them.
  • Bend the front leg at the knee and make a 90-degree angle.
  • At the same time, try to stretch the back leg as much as possible.
  • During this, taking the breath in, move the hands above the head and make a posture of Namaskar.
  • Now try looking up at the sky.
  • After staying in this position for some time, repeat the same process with the other leg.

Bow Pose

Bow pose | Chest and back workout | Chest and back workout for women

To reduce obesity, various types of exercise can be done in yoga, which can help reduce the fat of the whole body. One of these is the bow pose, which can also help in reducing mental stress caused by obesity. In this, the body of the person doing yoga becomes like a bow, due to which there is a strain on the chest muscles.  

Therefore, the benefits of bow pose can also be taken in the form of yoga to reduce chest and back.

Method Of Doing:

  • First of all, lay your yoga mat in a clean place and lie on your stomach on it.
  • After this, bend the knees and lift the legs backward from the thighs and try to hold your ankles with your hands.
  • During this, lift the part above your navel in the air and feel the stretch on the chest.
  • During this, your body will feel like a bow.
  • Stay in this position for some time and keep breathing at normal speed.
  • Finally, while exhaling slowly, lie down on your stomach.
  • Repeat the whole process two to three times.
  • To do this yoga posture, stretch the body as much as your capacity.
  • Stretching too much can lead to sprains or stiffness.

Headstand Pose

Headstand pose | Chest and back workout | Chest and back workout for women

To reduce the best size, a name in yoga is also included in the headstand. It is believed that the headstand pose can help tone the chest and back muscles, but there is no evidence of this. 

Doing this can be difficult for some people, so take the help of the wall and your yoga trainer to do it in the beginning. Know below how to do a headstand.

Method Of Doing:

  • Lay your yoga mat in a clean and quiet place and sit on it in the posture of a headstand.
  • After this, lock the fingers of the hands together and keep the hands on the ground. The direction of the palms will be towards the sky.
  • After this, keep your head tilted in front, place it on your palms and slowly raise the legs upwards in the air.
  • After that, you will stand on your head.
  • Stay in this posture for a few seconds and keep breathing.
  • Then slowly exhale and come to headstand.
  • To do this in the beginning, take the support of the wall.

Also Read: 8 Exercises To Reduce Breast Size

Mountain Pose

Mountain pose | Chest and back workout | Chest and back workout for women

Mountain Pose can also be done in a chest and back workout for women. It is said that the benefits of mountain pose are for reducing the fat of the whole body as well as increasing the height and curvy spine. We have explained below how to do mountain pose.

Method Of Doing:

  • First of all, after choosing a clean and quiet place, lay a yoga mat there and stand upright on it.
  • During this, keep both the feet very close to each other and keep both the hands beside the body.
  • After this, interlock the fingers of both the hands, raise them in the air the head and keep the direction of the palms towards the sky.
  • After this, while breathing in, stand on the toes and stretch your whole body upwards as if you are taking a limb.
  • When the body is fully tense in this posture, continue to breathe normally and remain in this posture for a few seconds.
  • After this, slowly exhale and come back to the normal state.
  • Repeat this entire process three to four times.

Tree Pose

Tree pose | Chest and back workout | Chest and back workout for women

While doing tree pose, your body looks like a tree, which is called tree pose. During this, standing on one leg, both the hands are taken upwards, which creates a stretch in the chest muscles. This can help in toning the breasts, which is why it has been included in chest and back workout for women.

Method Of Doing:

  • Place the yoga mat in a clean and quiet place and stand upright on it.
  • After this, lift the sole of the right foot and place it on the inner thigh of the left foot.
  • During this, bring the hands in the posture of Salute and take them above the head, stand and keep breathing normally.
  • Maintain the balance of your body for a few seconds in this posture and look towards the front.
  • After this, coming to the normal position, repeat this whole process with the other leg.

Half Moon Pose

Half moon pose | Chest and back workout | Chest and back workout for women

Many yoga poses are done to reduce obesity, including one named the half-moon pose. In a study published by NCBI, people were made to do different types of yoga poses, including the half moon pose, to reduce weight. Along with helping reduce weight, it can also help in reducing mental stress.

Method Of Doing:

  • First of all, lay the yoga mat in a clean and quiet place and stand straight on it.
  • After this, keep a distance of about 3 feet between both the feet and straighten the arms away from the body till the level of the shoulders.
  • Now tilting your body to the left, try to touch the ground with the left hand and take the right hand in the air.
  • After this, raise the right leg as straight as possible in the air.
  • During this, keep the heel of the right foot taut.
  • Bring all the weight of your body on the left leg and look at the right hand by turning the neck upwards.
  • Stay in this posture for some time and keep breathing normally.
  • After this, slowly exhale, stand straight and then repeat this posture from the other side.

Vidhi Kapoor

Hi, I'm Vidhi! I have 2 years of content writing experience. I am running think-how.com, myinvestmentplaybook.com and smallpetanimals.com websites individually. And also I work for many other agencies and websites.

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