How to Reduce Bra Bulge: 7 Exercises to Lose Back Fat

If your goal is to have a fabulous body, it is essential to remember that a workout routine is absolutely necessary. While it’s easy to eliminate fat from certain areas of the body, targeting back fat can be difficult. Back fat tends to be stubborn and requires dedicated efforts to reduce it. This problem is especially common among women who may experience sagging or excess skin around the area where their bra straps sit or even fat under the armpits.

Experts suggest that a sedentary lifestyle and hormonal imbalances could contribute to this problem. However, making changes to your fitness routine can help. So let’s see how to reduce bra bulge through exercise.

Health Shots reached out to 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 pumps

Wall push-ups are great exercises to reduce bra bulge because they target the muscles of 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 return to the starting position. Perform 3 sets of 12 to 15 repetitions to gradually reduce back fat.

Use the walls of your house to do push-ups. Image provided by: Shutterstock

2. Floor push-ups

Floor push-ups help burn calories and strengthen your upper body. Start in a plank position with your hands shoulder-width apart. Lower your chest toward the floor, keeping your body in a straight line, and rise back up. Start with 3 sets of 8 to 10 repetitions and gradually increase as you progress.

3. Pull-ups

Pull-ups are a more difficult exercise that primarily targets the upper back muscles. Find a sturdy horizontal bar or use a pull-up bar at the gym. Hang from the bar with your palms facing your body and your hands shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself. Aim for 3 sets of 5 to 8 reps 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 floor, creating a straight line from your head to your feet. Hold the position for 20 to 30 seconds on each side, gradually increasing the time.

side plank
Try the side plank to reduce body fat! Image provided by: Shutterstock

5. Bent Over Dumbbell Rows

Bent-over dumbbell rows are excellent for targeting your mid 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 toward your hips, squeezing your shoulder blades together. Perform 3 sets of 10 to 12 repetitions.

6. Plank with lateral arm raise

Planks are fantastic for strengthening your core and back. To make them more effective at reducing bra bulge, add a lateral arm raise. Start in a forearm plank position, then raise one arm out to the side, keeping it parallel to the floor. Alternate between arms for 3 sets of 12 to 15 repetitions.

7. Jumping 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.

jumping jacks to lose fat
Jumping jacks are very effective for losing fat! Image courtesy: Adobe Stock

8. Cat Cow Pose

Yoga can be a great addition to your exercise routine. Cat-cow pose helps improve flexibility and strengthens your back muscles. Start on all fours, arching your back like a cat, then drop your stomach and raise your head like a cow. Move between these positions for 3 sets of 12 to 15 repetitions.

By practicing these exercises regularly, you can reduce bra bulge and tone your back. Start practicing them today!

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