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The traps are a group of muscles that run from the back of the neck down to the mid-back. They are responsible for stabilising the shoulder girdle and helping to lift heavy objects.
While they are not the biggest muscle group in the body, strong traps can make a big difference to your overall strength and posture. They can also help to prevent injuries in other areas, such as the shoulders and neck.
Best Traps Exercises for Weight Loss
When it comes to weight loss, we often focus on the major muscle groups like the legs, abs, and arms. But don’t forget about your traps! These exercises will not only help tone your trapezius muscles (the “traps”), but they can also help with overall weight loss.
There are many trap exercises that you can do at home to help you lose weight. Here are some of the most effective ones:
1. Shrugs:
This is a simple but effective exercise for targeting traps. Stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your shoulders towards your ears, hold for a count of three, then lower them back down. Repeat for 10-12 reps.
2. Dumbbell Rows:
Dumbbell rows work not only the traps but also the muscles in the upper back and arms. Holding a dumbbell in each hand, bend forward at the waist until your torso is parallel to the floor. Let the dumbbells hang down, then row them back up towards your chest, keeping your elbows close to your body. Lower back down and repeat for 10-12 reps on each side.
3. Face pulls:
Face pulls target the muscles around the shoulder blades and help to improve posture. Attach a resistance band to a sturdy support and stand with your back to it, holding an end of the band in each hand. Pull the band towards you so that it ends up just in front of your face, with your elbows bent and close to your body throughout. This exercise is great for targeting the rear deltoids (muscles in the back of the shoulders) as well as the traps. Start by attaching a resistance band to a sturdy object at about eye level. Grab the band with both hands and step back until there is tension in the band. Pull the band towards you, leading with your elbows until your hands are at ear level. Slowly release back to starting position and repeat.
This is a great cardio exercise that will help you burn calories and tone your traps muscles at the same time.
5. Push-ups:
Push-ups are a great way to tone your traps and upper body in general. If you want to make them more challenging, try doing them with one arm or leg raised in the air.
6. Sit-ups:
Sit-ups are a great way to tone your abs and traps at the same time. If you want to make them more challenging, try doing them with one arm or leg raised in the air.
7. Pull-ups:
Pull-ups are an excellent way to work your traps muscles and upper body in general. If you can’t do a full pull-up, try doing them with assistance from a chair or another person.
8. Arnold presses:
This exercise is named after Arnold Schwarzenegger, who was known for having an incredibly muscular physique. To do this exercise, start by sitting on a bench with a dumbbell in each hand at shoulder level. From here, press the dumbbells up above your head and then back down to shoulder level again.
9. Dumbbell shrugs:
This is a great exercise for targeting the traps. Start by holding a dumbbell in each hand, with your feet shoulder-width apart. Slowly raise your shoulders up to your ears and hold for a count of two. Then slowly lower back down and repeat.
10. Upright rows:
Start by holding a dumbbell in each hand, with your palms facing your thighs. Slowly lift the weights up to your chin, keeping your elbows close to your body. Lower back down and repeat.
Why traps exercises are important for weight loss
The traps are a group of muscles that cover the upper back and shoulders. They are responsible for stabilizing the shoulder blades and helping to move the shoulders.
Traps exercises are important for weight loss because they help to tone the upper body and improve posture. Strong traps can also help to prevent injuries, such as strains and other issues related to poor posture.
There are a number of different traps exercises that can be done at home with little or no equipment. These exercises can be incorporated into a full-body workout or done on their own.
How to get the most out of traps exercises for weight loss
Most people are not aware of the importance of traps exercises for weight loss. The traps are one of the largest muscle groups in the body and play a vital role in stabilizing the shoulders and neck. When these muscles are strong, they help to keep the spine in alignment and prevent pain in the lower back and neck. Furthermore, strong traps can help to improve posture and prevent hunched shoulders.
What to expect when doing traps exercises for weight loss
When doing traps exercises for weight loss, you can expect to see results within a few weeks. However, it is important to note that these results will vary depending on your individual body type and fitness level. In addition, the amount of weight you lose while doing traps exercises will also depend on your diet and lifestyle.
How traps exercises can help you lose weight
Most people think of traps exercises as something that will build muscle, but they can also be helpful for weight loss. Traps exercises help to tone the muscles in the back and shoulders, which can make it easier to burn calories and lose weight.
There are a number of different traps exercises that you can do at home, and many of them don’t require any special equipment. You can do traps exercises with dumbbells, barbells, or even resistance bands.
Here are a few traps exercises that you can do at home to help you lose weight:
- Dumbbell shrugs: This exercise works the traps, shoulders, and upper back. Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Let your arms hang down at your sides. Slowly lift your shoulders up toward your ears and then lower them back down. Do 10-12 reps.
- Barbell rows: This exercise works the traps, lats, and upper back. Start by holding a barbell with an overhand grip (palms facing down). Bend your knees slightly and lean forward from the hips so that your back is parallel to the floor. Keep your head up and your gaze forward as you row the barbell up to your chest. Lower it back down slowly. Do 10-12 reps.
- Resistance band rows: This exercise works the same muscles as the barbell row, but it can be done with a resistance band instead of a barbell. Attach a resistance band to a sturdy post or doorframe at about chest height. Sit on the ground with your knees bent and feet flat on the floor. Grasp the band with an overhand grip (palms facing down) and row it toward your chest, keeping your elbows close to your body. Slowly lower it back to the starting position. Do 10-12 reps
Traps Exercises and Weight Loss Success
While a healthy diet and regular exercise are key to any weight loss plan, adding in some targeted traps exercises can help you lose weight more quickly, especially if you tend to store fat in your traps.
Here are some of the best traps exercises to do at home for weight loss:
- Trap raises: This exercise works your upper traps, which are the muscles that run from the base of your neck up to your shoulders. To do trap raises, sit on a chair with good posture and raise your shoulders up towards your ears, then back down again. Repeat for 10-15 reps.
- Shrugs: This is a classic traps exercise that works all parts of the muscle. To do shrugs, stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your shoulders up towards your ears, hold for a count of two, then lower them back down again. Repeat for 10-15 reps.
- Trap dips: This move works the lower part of the muscle, which is important for toning and defining the waistline. To do trap dips, stand with your feet hip-width apart and place your hands behind you on a chair or other stable surface. Keeping your core engaged, lower your body down a few inches and then back up again. Repeat for 10-15 reps.
