Exercises for Bra Bulges

Exercises for Bra Bulges

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Tighten the muscles around your bra with resistance training exercises.

Siri Stafford/Digital Vision/Getty Images

Bra bulge -- that upper back fat that spills over your bra -- can affect your appearance and the way your clothes fit. It is not possible to lose fat by targeting a single area. Rather, focus on doing at least 150 minutes of moderate to intense cardio each week to drop pounds and reduce your overall body fat, including fat in your upper back. Tone your bra bulge and define your muscles by doing upper back exercises two or three times each week. Your efforts to tighten and tone that area will be evident after you lose weight.

Get Moving

Losing weight requires burning more calories than you take in. Cardio burns calories, contributing to weight loss. Running, jogging, swimming, walking on an incline and cycling are all examples of cardio. The elliptical machine and the rowing machine are two cardio machines that also challenge the upper back muscles. A quick test can help you check that you are challenging yourself during cardio. When doing moderately intense exercise, you should be able to converse in shorts sentences. During intense cardio, you should only be able to say a few words before needing to catch your breath. For faster weight loss results, the American College of Sports Medicine recommends increasing your cardio to 300 minutes a week.

Eat Well

Limiting or eliminating your intake of nutritionally empty food, such as chips and cookies, and replacing them with healthy choices will reduce your daily calorie intake, aiding weight loss. Healthy choices include whole grains, lean proteins, heart-friendly fats, fruits and vegetables. Sources of whole grains include brown rice, quinoa, whole wheat pasta and oats. Lean proteins include beans, nuts, chicken breast and fish. Canola oil, avocados and olive oil are all examples of healthy fats. Watch portion sizes to make sure you aren't taking in more calories than you'll burn.

Go Rowing

Single-leg rows challenge the latissimus dorsi, or lats -- large muscles located on the upper back. Performing the rows on one leg challenges your balance, recruiting your core muscles for stabilization during the exercise. The additional recruitment burns more calories than while doing the exercise with both feet on the floor. Hold a dumbbell in each hand, stand up straight and bend your knees slightly. Straighten your back, hinge from your hips and lower your upper body forward 45 degrees. Hang your arms under your shoulders and turn your palms toward one another. Pull your shoulder blades down and together. Lift your left foot off the floor. Pull the weights toward your shoulders without flaring your elbows. Lower and repeat. Complete 12 to 15 reps.

Pull Down

Seated lat pulldowns challenge the lats for toning and tightening. They also work the rhomboids, the posterior scapular muscles and the trapezius muscles, all located on the upper back. Sit on the machine and adjust the leg pad so that it anchors your body while resting comfortably on your thighs. Select the appropriate weight, reach up and grab the handle. You may need to stand up to reach it. If so, adjust the pad and weight first. Position your hands slightly wider than your shoulders, straighten your back and tighten your stomach muscles. Straighten your wrists and point your knuckles upward. Pull your shoulder blades down and together, then lean back slightly. Pull the handle in front of your collar bone while lowering your elbows to your sides. Slowly lift the bar, straighten your arms and complete 12 to 15 reps. Don't lean back further or sway your body to accommodate the pulls -- lower your weight if you can't maintain correct form.

Do a Drill

The knee-cross crunch is a drill that Fitness magazine recommends doing to reduce bra bulge and tone your core muscles. Stand up straight, feet next to each other. Lift your right arm overhead and put your left hand on your left hip. Simultanously lift your left knee and lower your right elbow toward one another, touching them together in front of your stomach. Do this while maintaining a straight back. Return both to the start position. Complete eight to 15 reps before switching sides. Hold a light weight in your raised hand to increase upper body difficulty during this drill.

To Your Sides

Plank with a lateral arm raise tones the abs and strengthens the posterior scapular muscles. Kneel on all fours and position your hands under your shoulders. Extend your legs behind you and lift onto your toes. Tighten your stomach muscles and adjust your body so that your shoulders, back, hips, knees and ankles form a straight line. Lift your your left arm to your left side, slightly higher than parallel to the floor. Lower your hand to the start position, then lift your right arm to your right side. Do this without rotating your hips or shoulders. Continue alternating until you complete eight to 15 reps on each side, stopping when your abs and back fatigue.


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