Do you want to reduce the bulge in your bra? Try 8 exercises to reduce fat

If your goal is to achieve a fabulous body, it is essential to remember that an exercise routine is absolutely necessary. While it’s easy to eliminate fat from certain areas of your body, combating sagging back pain can be a challenge. Back fat tends to be stubborn and requires dedicated effort to reduce it. This problem is particularly prevalent among women who may have sagging or excess skin around the bra strap area or even fat under the 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 exercise.

Health Shots got in touch with fitness expert and founder of DtF, Sonia Bakshi, to find out the best exercises to reduce bra bulge.

7 exercises to reduce bra bulge at home

1. Wall push-ups

Wall push-ups are a great exercise for reducing bra bulge because they target the muscles in your upper back and arms. Stand facing a wall with your palms resting 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 to 15 repetitions to gradually reduce back fat.

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 push back up. Start with 3 sets of 8 to 10 reps and gradually increase as you go.

3. Push-ups

Push-ups are a more challenging exercise that primarily targets the upper back muscles. Find a sturdy horizontal bar or use an overhead bar at the gym. Hang from the bar with your palms facing away from your body and shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself. Do 3 sets of 5 to 8 repetitions to increase 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 head to toe. Hold the position for 20-30 seconds on each side, gradually increasing the time.

5. Bent over dumbbell rows

Bent over dumbbell rows are excellent for working the middle 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. Perform 3 sets of 10-12 repetitions.

6. Plank with lateral arm raise

Planks are fantastic for strengthening your core and back. To make them more effective in reducing bra bulge, add a side 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. Jumps and jumping jacks

Incorporate cardiovascular 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 every day can make a significant difference in reducing bra bulk.

8. Cat-Cow Pose

Yoga can be a great addition to your exercise routine. The cat-cow pose helps improve flexibility and strengthens your back muscles. Start on your hands and knees, arching your back like a cat, then lower your belly and lift your head like a cow. Flow between these positions for 3 sets of 12 to 15 reps.

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