The Best Exercises to Get Rid of Bra Fat (Bra Bulge)

The upper back fat (known as “bra bulge” or “bra fat”) is a goal of maintaining for many people. People are practicing a number of simple exercises in order to help you to banish bra fat, to tone your upper back muscles and get the more defined look! You should also wear the right bra and that it fits you well.

Exercises to Getting Rid of “Bra Bulge”

Here are eight exercises that target all of the muscles in your upper body and help you to sculpt a strong, sexy back, expel bra bulge and sculpt strong shoulders.

  1. Back Fly

1). Sitting on a chair (bench), keep your feet close together.

2). Hang your arms down holding the weights and leaning your upper body forward,

3). Bending your elbows slightly, lift the weights to your sides, until your upper arms reach the position parallel to the floor.

4). Stay in this position shortly, and return after to the starting position.

A number of reps: – 10

  1. Standing Rear Delt Raises

1). Start by bending your waist forward and your feet shoulder-width apart. Hold weights in your hands in front of you.

  1. Raise weights, keeping your arms straight until they reach a parallel position to the floor.
  2. Stay in this position shortly, and then return to the starting position.

A number of reps: – 10

  1. Spiderman

1). Begin in a plank position with your legs extended back, hands beneath your shoulders and your feet flexed.

2). Your ab muscles should be tight while bringing your left knee towards your left elbow. Hold shortly, then return to starting position.

3). Repeat 20 times alternating sides.

  1. Bent Over Raw

1). Keep your knees slightly bent, your feet shoulder-width apart, and bend upper body 90 degrees from your waist.

2). Holding a weight in each hand, bend your elbows, while you are raising the weights up.

3). Hold shortly, and return to the starting position.

A number of reps: – 10

  1. Upright Row

1). In standing position with your knees slightly bent and your feet shoulder-width apart hold in your arms the weights in front of your thighs.

2). At the same time while you lift your elbows you should bend them.

3). Stay in this position shortly and then return to the starting position.

A number of reps: – 10.

  1. Push-Up Holds

This is a great exercise for firming your chest and strengthening your core and back muscles.

1). Lying on your stomach, face down, places hands on the ground next to your armpits and push yourself up. Your elbows should be slightly bent and your stomach tensed.

2). Lower body until hovering a few inches above the floor, bend your elbows. Hold a deep breath, and then press half-way up.

3). Then repeat again.

A number of reps: as many times as you can.

  1. T-plank

T-plank is a good exercise that tightens your chest, belly, arms, glutes, back and legs.

1). Holding your body up in a pushup position, stay with your legs wider than hip width.

2). Raise your right arm, open your body all the way to the right, holding the weight up, and making a “T” shape. Stay in this position for 10 seconds.

3). Return to your starting position and repeat the same on the left side. It makes one rep.

A number of reps: 5-10 reps.

  1. Pull down Band

To make a break from your dumbbells, you can use resistance band at home and add this exercise as well.

1). Sitting on a chair or standing with your feet shoulder-width apart, keeping your elbows slightly bent, hold tightly the band with hands over your head.

2). While your right hand is in the same position lower your left hand to your side at 45 degrees.

3). Hold in the position pulling your left hand down until it reaches chest height. Return to the starting position.

A number of reps: 10 times and switch sides.