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The ribs and back can be stubborn areas to tone, especially if you have love handles -- rolls of fat and skin on the back. In order to tone your ribs and back, you'll need to commit yourself to a multipronged fitness approach that includes regular cardiovascular activity and resistance training exercises. Cardio exercise burns calories, which will shave fat from your entire body, including your ribs and back. Resistance training exercises strengthen the rib and back muscles and develop muscle definition and tone.
Resistance Band Seated Row
Sit on the floor with your legs extended in front of you. Point your toes and knees toward the sky. Throughout the exercise, keep your legs together and pressed firmly into the floor.
Wrap a resistance band around the ball of each foot and hold onto the ends.
Sit up tall and straighten your spine. Engage your core muscles by drawing your belly button back toward your spine.
Bend your elbows and draw your elbows toward you and behind the body, until your fists are along either side of your chest.
Hold for one second and release, extending your arms. Perform 12 to 15 repetitions, working your way up to three sets.
Position yourself on all fours with your wrists under your shoulders and knees under your hips.
Place your forearms on the floor, aligning your elbows under your shoulders. Press your palms into the floor and spread your fingers wide.
Step back with both feet until you are balancing on your forearms and toes. Engage your abdominal muscles and lift your hips up so the entire back of your body creates a long line.
Hold Plank pose for 30 seconds to one minute, working your way up to three rounds.
Position yourself on your right side, stacking your hips and feet on top of each other.
Place your right forearm on the floor for balance and press your right palm into the floor.
Press the outside of your right foot into the mat and lift your hips and the entire right side of your body off the mat. For extra challenge, press your right palm into the mat and extend your arm fully.
Hold Side Plank for 30 seconds to one minute before switching sides.
- Choose cardio exercises that engage the upper body such as kickboxing, elliptical training using the arms, tennis, rowing and cross-country skiing.
- In additional to regular exercise, you'll need to create a caloric deficit by consuming fewer calories than you burn. Trade fatty, sugary and processed foods for fruits and vegetables, lean proteins, whole grains and low-fat dairy products. If you cut 500 to 1,000 calories per day, you can lose 1 to 2 pounds per week.
- Breathe deeply and evenly throughout each exercise. Do not hold your breath.