All women love a sculpted and curved body, but maintaining body shape seems challenging with all the roles they juggle in real life. In that case, a list of the best trap exercises is the best way to start your fitness journey and achieve your dream body.
Even in the current era of body positivity, some people strive to get an ideally shaped body that makes them stand out in the crowd. For all those fitness enthusiasts, we will look at some trap workouts you can try at home. But first, let's look at what traps are and the benefits of trap exercises.
What do Trap Workouts Help With?
To start with, traps or trapezius is a group of large muscles that runs across the upper portion of the back, the back of the neck, and rear shoulders. Divided into three groups, mainly the upper, middle, and lower traps, these muscles are responsible for our posture and upper body movements.
Trapezius workouts become crucial for stabilizing the spine and shaping the torso area. These workouts benefit us in various ways, ranging from strength for weightlifting to body stability. So, the next section is about the benefits of trap workouts for the human body.
5 Benefits of Full Trap Workout
A full trap workout for trapezius exercises can help the body in various ways. From shoulder girdles to the lower back, the trap exercises target different body regions as they improve the body's movement. If these exercises are not part of your routine, then you are missing out on the following benefits:
Better Upper Body Strength
Upper trapezius exercises are an excellent way to increase the strength of the upper body. These exercises help the upper body to go through a range of movements like shoulder elevation, rotation, and retraction, along with activating the trapezius. To be specific exercises such as face pull or shrugs strengthen the upper body, especially the shoulders and upper back region.
Improved Body Posture
Traps workout at home also helps to improve body posture. Practicing trap exercises daily helps to maintain an upright stance as it engages the back and core muscles of the body. These exercises are also responsible for improving the shoulders and neck alignment.
Relieves Pain and Discomfort
Some of the best trap exercises help relieve the pain in the upper traps and neck region. In particular, these exercises provide better support to the head and neck region. They activate the shoulder muscles and prevent the body from injuries like cuff strains and shoulder impingement.
Improved Athletic Performance
A good trap workout also impacts the athletic performance of a person. With stronger and trained trap muscles, you get better body movement stability and enhanced muscular strength. Trapezius exercises are suitable for people interested in sports as they need to work on their strength and peace together.
Helps to Shape the Body
Lastly, these exercises are an excellent way for people to get their dream physique. Like other workouts, trapezius exercises help shape the upper body symmetrically. It also improves the aesthetics of the body as it helps to achieve the ideal bodybuilder figure for people.
Best Trap Exercises for Beginner Women
Every good workout should at least have one exercise that targets the trapezius. Whether it's a lower trapezius workout or exercises for traps with weights, you should do it correctly. The following list of best trap exercises is made for women who training at home:
Wall Pushups are among the most basic upper trapezius exercises. This exercise targets the shoulder blades, the trap muscles, and the chest. Overall it helps improve posture and can be done at the gym or at home.
This exercise aids in enhancing lower body stability in addition to the upper body. To do this exercise, you must face a wall and stand about 2 feet from it. Then, as you do your regular pushups against the floor, do the same with the wall. Repeat this exercise ten times by maintaining your initial position and taking small pauses to relax the body.
Farmer's walk is one of the recommended trapezius exercises for pain. This exercise is helpful when it comes to strengthening and toning the trap muscles in the body. Overall it works well for complete body fitness.
For this exercise, you need a kettlebell or dumbbell. For doing this workout at home and you don't have weights, you can use heavy objects like water bottles. Keep your hip and feet apart to get the exercise right and take 10 to 15 steps as you hold the weights on your side. Lower your body without bending your torso forward for a better posture.
Band pull-apart is another of the best trap exercises you can do at home. For this exercise, you need to have an exercise band. This exercise involves the posterior portion of the shoulder and the scapula muscles. It is by far the most accessible trapezius exercise for pain in the back.
The correct way to do this exercise is to stand correctly and keep your feet apart at shoulder width. Then take the band in your hands, holding its value to your chest, and stretch it horizontally to train your muscles. This exercise is a good low-intensity and high-rep workout.
Reverse Fly is the best exercise to build traps at home. The reason being this exercise strengthens the middle and the lower trapezius muscles of your body. You require 2-pound dumbbells or water bottles of a similar weight in case you don't have dumbbells. Exercise: hold one tumble in each hand and spread your feet and shoulder apart.
The next step is to bend a little from the waste area and extend your hands while you imitate the flying motion. This exercise also helps to brace the core if you manage to do 3 sets of 8 reps daily.
Y Trap Raises
This trap targets the lower traps in the body. To start with Y raises, you need to lie on your belly on a mat or an inclined bench if you go to a gym. Then put your arms at an angle that creates the Y position, and keep your thumbs out. Lift your arms in the opposite direction of the floor till you count 3. You can easily practice this trap exercise 15 times.
Coming to the benefits, this can be a good trap exercise if you want to strengthen your shoulders and upper body. It also helps to enhance your body posture and the pulling strength of your arms.
Also Read: 15 Best Leg Exercises for Women for Toned Legs
The bottom line is you need to regularly work out on your traps to get the body you dream of. Start with some of the primary and best trap exercises listed above. And keep in mind that you can only build body strength and improve your posture with continual activities and workouts like these.
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