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Even the fittest of women are subject to that pesky bulge that sneaks out the side of your bra.

There is no single move to get rid of this. You need a workout that tones the upper back and shoulders to diminish that annoying back fat.  This will also improve your posture – so it’s win-win!

How it works: Perform these five exercises without resting, three to four times a week. Or just tag some of the moves onto your usual strength-training routine.

Equipment: Use 2 x 1kg dumbbells and 2 x 3kg dumbbells

1. T RAISES – 15 reps

Stand with feet hip-width apart holding a pair of 1kg dumbbells. Slightly bend knees and lower torso until it’s nearly facing the floor. Bring weights together with palms facing forward. Lift weights up to shoulder height, then lower. Keep your arms straight, and core and glutes braced throughout.

2. DELT RAISE – 10 reps

Stand with feet hip-width apart holding a pair of 3kg dumbbells. Lower your torso until it’s almost parallel with the floor. With palms facing each other and elbows bent, lift weights up to shoulder height then lower back down. NB. Concentrate on using your back, not your arms, to lift the weights, and keep your core and glutes braced throughout.


Stand with feet shoulder-width apart holding a pair of 1 kg dumbbells. Hold weights wide enough so they don’t hit your thighs. Bend forward at the hips, keeping your spine straight, until you reach about 90 degrees. Extend both arms as far back as possible. Hold, then lower to starting position.


Come into a straight-arm plank position with hands below your shoulders and shoulder-width apart. Keep your hips steady and lift one arm outwards to shoulder height. Swap hands on the floor then repeat on the other side.  For more intensity, use a resistance band.

5. PUSH UP HOLDS – 5 reps

Start in a push up position with hands hip-width apart. Bend elbows and lower until your body hovers a few inches above the floor. Hold for 1 breath, push halfway up and hold for another breath, lower back down again and hold for 1 deep breath, push halfway back up again for 1 more hold. Repeat this sequence 5 times in total.

the author

Kath Webb

Kath is a contributing writer for Hussle. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.