Bra bulge, that stubborn back fat beneath your bra straps, creates an uneven appearance. If you can't live with it anymore, learn how to reduce bra bulge here.
Aayushi Gupta Published: 5 Nov 2023, 08:59 am IST
If getting a fabulous body is your goal, it is essential to remember that a workout routine is absolutely necessary. While shedding fat from certain body areas is easy, targeting back flab can be challenging. Back fat tends to be stubborn and requires dedicated effort to reduce it. This issue is particularly prevalent among women who may experience saggy or excess skin around the area where their bra straps sit or even fat under their armpits.
Experts suggest that a sedentary lifestyle and hormonal imbalances could contribute to this problem. However, making changes to your fitness regimen can help. So, let us explore how to reduce bra bulge with exercise.
Health Shots got in touch with a fitness expert and founder of DtF, Sonia Bakshi, to know the best exercises to reduce bra bulge.
7 exercises to reduce bra bulge at home
1. Wall push-ups
Wall push-ups are great exercises to reduce bra bulge because they target muscles in your upper back and arms. Stand facing a wall with your palms flat against it at shoulder height, slightly wider than shoulder-width apart. Bend your elbows and bring your chest closer to the wall, then push back to the starting position. Perform 3 sets of 12-15 repetitions to gradually reduce back fat.
Floor push-ups help burn calories and strengthen the upper body. Begin in a plank position with your hands shoulder-width apart. Lower your chest toward the floor, keeping your body in a straight line, and push back up. Start with 3 sets of 8-10 repetitions and gradually increase as you progress.
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3. Pull-ups
Pull-ups are a more challenging exercise that primarily targets the muscles in your upper back. Find a sturdy horizontal bar or use a pull-up bar at the gym. Hang from the bar with your palms facing away from your body and your hands shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself down. Aim for 3 sets of 5-8 repetitions to build strength.
4. Side plank
Side planks work the muscles on the sides of your body, helping to tone your back and improve stability. Lie on your side with your elbow directly under your shoulder and your legs stacked on top of each other. Lift your hips off the ground, creating a straight line from your head to your feet. Hold the position for 20-30 seconds on each side, gradually increasing the time.
5. Bent over dumbbell rows
Bent over dumbbell rows are excellent for targeting the middle and upper back muscles. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend at the waist, keeping your back straight, and let the dumbbells hang in front of you. Pull the dumbbells towards your hips, squeezing your shoulder blades together. Perform 3 sets of 10-12 repetitions.
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6. Plank with lateral arm raise
Planks are fantastic for strengthening your core and back. To make them more effective for reducing bra bulge, add a lateral arm raise. Begin in a forearm plank position, then raise one arm out to the side, keeping it parallel to the ground. Alternate between arms for 3 sets of 12-15 repetitions.
7. Skipping and jumping jacks
Incorporate cardio exercises like skipping and jumping jacks into your routine to help burn excess fat and tone your entire body, including your back. A few minutes of these activities each day can make a significant difference in reducing bra bulge.
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8. Cat cow pose
Yoga can be a great addition to your exercise routine. The cat-cow pose helps improve flexibility and strengthens the muscles in your back. Start on your hands and knees, arching your back like a cat, and then drop your belly and lift your head like a cow. Flow between these positions for 3 sets of 12-15 repetitions.
With regular practice of these exercises, you can reduce bra bulge and tone your back. Start practicing them today!
How long will this take? Don't expect to see results from just one trip to the gym, or even two weeks. Losing fat through exercise alone can take about 6 months of consistent effort before you notice a big difference.
How long will this take? Don't expect to see results from just one trip to the gym, or even two weeks. Losing fat through exercise alone can take about 6 months of consistent effort before you notice a big difference.
The main cause of this issue is a lack of proper band support. The bra band should provide stability and support around your ribcage - when it's too big or too small, this can lead to what is known as 'back fat' or unwanted spillage over the edges.
“Bra bulge” is a frequent frustration as back fat and armpit fat come into contact with the snug band of a traditional bra. As we age, fat cells tend to congregate in specific areas of the body.
Takeaway. It's a myth that you can target just one area of your body to lose weight. But by doing exercises that focus on your back, along with eating a healthy diet and cutting calories, you can tone up that portion of your body.
There's a problem with using exercise to target areas for fat loss and that is because spot reduction doesn't generally work. This is because the body is very good at storing fat and for you that might cause the fat to end up on your back. Exercises for flabby back need to focus on calorie burn and boosting metabolism.
Instead, opt for healthful, fiber-rich and low sodium foods like avocados, eggs, nuts, leafy greens and veggies, fish, and lean chicken breast. Eating fiber-rich, nutrient dense foods will keep your digestive system regular, lower bad cholesterol levels, and help you maintain a healthy weight.
Pullups. A pullup is one of the most challenging bodyweight exercises you can perform. It works your entire back, namely your lats, which lie underneath that pesky bra bulge. Jump on the assisted pullup machine to build up your strength and become a pullup pro.
CoolSculpting Can Treat Front Bra Bulge and Armpit Fat
Trained CoolSculpting providers can treat front bra bulge and armpit fat. However, you need to make sure you are an ideal candidate for the procedure. Removing armpit fat is usually a straightforward procedure.
A 2012 study published in the American Journal of Human Biology determined that women with larger breasts tend to weigh more, have a higher body mass index and more body fat than women with smaller breasts. Shape magazine notes, though, that it takes losing about 20 percent of your weight to drop an entire cup size.
“Unfortunately you can't spot reduce, that means you can't lose fat in just one area of your body,” says Nike master trainer Holly Rilinger. To trim the fat on your back, Rilinger recommends slimming down by to losing fat all over and building lean back muscles with specific, targeted exercises.
Causes. It's not as simple as just pinpointing one factor that can cause increased back fat. There are a number of reasons why you may have accumulated back fat. These include genetics, lack of exercise, diet, poor posture as well as high levels of stress.
Madelung's disease is a rare disorder of fat metabolism (lipid storage) that results in an unusual accumulation of subcutaneous fat (adipose tissue) deposits around the neck, shoulders, trunk, hips, upper arms and thighs. The fat masses can progress quickly over months or slowly over years.
We wish you could spot reduce everything that peeks out from around your bra, but it's just not possible! To tone all the areas your bra touches and reduce overall fat, it also takes a well-balanced diet and regular cardio.
The treatment uses fat dissolving injections to break down bra fat cells. These cells are then metabolised by the body and do not return. Your bulging fat will reduce, and you'll see an improvement your bra line contour when wearing slim-fitting clothes.
Unfortunately, one of the hardest places lose body fat is in the area around your bra line. Despite having a strict diet and exercise regime, reducing bra fat is even more challenging because of the fibrous nature of the tissue. In some cases, targeting the muscles in your back at the gym can help.
There are a number of reasons why you may have accumulated back fat. These include genetics, lack of exercise, diet, poor posture as well as high levels of stress. Atrophy of the back muscles resulting in back fat is mainly due to poor nutrition and minimal exercises that concentrate on the back muscles.
Introduction: My name is Nicola Considine CPA, I am a determined, witty, powerful, brainy, open, smiling, proud person who loves writing and wants to share my knowledge and understanding with you.
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