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

If your goal is to get a fantastic body, it is essential to remember that an exercise routine is imperative. While it’s easy to lose fat from certain body parts, tackling back problems can be a challenge. Back fat is often stubborn and requires dedicated effort to reduce it. This problem is especially common in women who suffer from sagging or excess skin around the area where their bra straps are or even fat under their armpits.

Experts suggest that a sedentary lifestyle and hormonal imbalances may contribute to this problem. However, making changes to your fitness regimen can help. So let’s explore how to reduce bra bulge with practice.

Health Shots contacted 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. Push-ups against the wall

Wall push-ups are great exercises for reducing bra bulge because they target the 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 reps to gradually reduce back fat.

Use the walls of your house for push-ups. Image courtesy: Shutterstock

2. Push-ups on the floor

Floor push-ups help burn calories and strengthen the 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 push yourself back up. Start with 3 sets of 8-10 reps and gradually increase as you progress.

3. Pull up

Pull-ups are a more challenging exercise that mainly 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 and then lower yourself down. Aim for 3 sets of 5-8 reps to build strength.

4. Side plank

Side planks work the muscles on the sides of your body, strengthening your back and improving 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 this position for 20-30 seconds on each side, gradually increasing the time.

side plank
Try side planks to reduce body fat! Image courtesy: Shutterstock

5. Bent dumbbell rows

Bent-over dumbbell rows are great for targeting the mid and upper back muscles. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend at the waist, keep your back straight and let the dumbbells hang in front of you. Pull the dumbbells toward your hips and squeeze your shoulder blades. Perform 3 sets of 10-12 reps.

6. Plank with side arm raise

Planks are great 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 and then lift one arm out to the side, keeping it parallel to the ground. Alternate between arms for 3 sets of 12-15 reps.

7. Jumping and jumping jacks

Incorporate cardio exercises like skipping and jumping jacks into your routine to burn excess fat and strengthen 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 for Fat Loss
Jumping Jacks are very effective for fat loss! Image courtesy: Adobe Stock

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, arch your back like a cat, then lower your stomach and lift your head like a cow. Flow between these positions for 3 sets of 12-15 reps.

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

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