Tone your upper back to fight that pesky bulge!
Bra fat is the unsightly bulge that forms when the elastic of your bra squeezes your torso. It doesn’t mean you’re out of shape or overweight. In fact, the bulge is something that happens naturally when elastics are placed around any soft part of your body. If you don’t like the appearance of bra fat and you want a smoother look under your t-shirts, we have some great upper back and shoulder exercises for you. These moves to get rid of bra fat can be extremely effective, but pairing them with a healthy diet will get you results even quicker!
A Note On Nutrition
Targeted fat removal is near impossible. Unfortunately, we can’t control where we lose it. But maintaining a healthy, balanced diet will burn fat from all over. When combined with this workout routine, eating the proper portions of the right foods will help you lose back fat and eliminate bra bulge for good. An added benefit of following a healthy diet is that you will end up with a flatter tummy, and slimmer arms and legs, too!
We have so many fantastic healthy meal plans to help you reach your goals. Choose one of the options below:
- The 7-Day Mix and Match Meal Plan for Long-Term Weight Loss Success
- 7-Day Lazy Keto Meal Plan
- 30-Day High-Protein Low-Carb Meal Plan
- The Ultimate 14-Day Beginner’s Plant-Based Meal Plan
5 Moves to Get Rid of Bra Fat
One way to prevent bra fat is by toning the muscles on your upper back and chest. Firm tissue will bulge less than soft tissue. This five-move strength training workout will help you target those stubborn areas with upper back exercises that tone your muscles. Doing the moves in quick succession will raise your heart rate to help you burn fat! By increasing lean muscle and decreasing body fat, you will be left with a firmer and tighter upper body!
What You’ll Need: For this workout, you’ll need a set of light to medium dumbbells (8 to 15 pounds), a gym mat, and a kettlebell. One dumbbell can be substituted for the kettlebell.
Note that a heavier resistance will lead to firmer, stronger muscles. Don’t be afraid to challenge yourself by using heavier dumbbells!
Perform 12 reps of each exercise in order, with 15-second breaks in between. After finishing all the exercises, rest for 60 seconds and repeat until you complete all the rounds.
Beginners should complete two rounds. If you’re at an intermediate fitness level, complete three rounds. Advanced levels should complete five rounds.
- Up & Down Plank (12 reps each side): Planks are an amazing core exercise. Adding any variation helps to further build and strengthen your core for stability and endurance. Keep your abs rolled into your spine as you go through the movement. It should be palm, palm, forearm, forearm, repeat!
- Dumbbell Shoulder Press: This is a standard for toning and shaping your triceps and shoulders. Try not to rest at the top or bottom of the movement. Once your arms end at 90 degrees, press right back up.
- Kettlebell Sumo High Pull: This exercise is a great compound exercise for building and toning both your lower body as well as your arms and shoulders.
- One-Arm Dumbbell Row (12 reps each side): The dumbbell row is great for isolating your back muscles. Bigger muscles help with toning and blasting body fat. Complete all reps on one arm before you switch sides.
- Jump Squat to Shoulder Press: Another compound exercise, this exercise works your lower body, back, shoulders, and triceps. Use light weights to ensure your moves are explosive on the jump. The harder you push and work, the better the results.
Up & Down Plank
Dumbbell Shoulder Press
Kettlebell Sumo High Pulls
One-Arm Dumbbell Row
Jump Squat to Shoulder Press
Get faster results by performing an HIIT or cardio workout, too! Try one of these great routines, next:
- Firm Up and Slim Down with this Total Body HIIT Routine
- 15-Minute Kettlebell Cardio Circuit
- 20-Minute Bodyweight Workout to Melt the Fat Away
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Editor’s Note: This post was originally published on October 8, 2016.