Eliminate bra fat-5 simple exercises in one great workout for you to tone and tighten your chest and backto get rid of bra bulge. Great at-home workout that is quick and effective and takes less than30 minutes.
5 of the Best At-Home Exercises to Banish Bra Fat Forever
- Push Ups
- Bent-Over Rows
- Dumbbell Pull-Overs
- Forward Flies
- Rear Flies
Keep reading for a step-by-step guide with pictures, videos, and descriptions of each of these exercises.
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Truth be told – when I first heard about “bra fat” I was a little confused as to what exactly I was dealing with.
This reader emailed me with the question – “What are some good exercises I can do at home that would help me with bra fat?”
Me: “Ummmmm…. You’ll have to give me just one second” … (hurries and asks his wife what “bra fat” is)… “ohhhhh! I’ve got some good ones for you.”
If you’re tired of the “excess” that hangs over your bra strap in the back or on the sides, then you’ve come to the right place.
Today I’m sharing 5 of my favorite at-home exercises that are guaranteed totone and tighten your back and chest and eliminate bra bulgeforever.
This is going to be a good one- here we go.
Before we get into this workout, I wanted to introduce you to a whole series I have of workouts just like this one. It’s called Tone and Tighten’s “30 For 30 Workout Series” – 30 workouts you can do at home in 30 minutes or less.
Each workout is completely unique and includes everything from legs and abs to butt and arms. Most of the workouts require no equipment; at most you’ll need a pair of dumbbells.
You can read more about it by clicking on THIS LINK or the image below.
HOW DO YOU GET RID OF BRA FAT?
It’s easier than you think to get rid of unwanted fat around your back and bra strap area. Make sure you are focusing on eating a healthy diet AND doing exercises that target the upper body.
To get rid of bra fat, you’ll want to plan exercises to decrease body fat and increase muscle tone in your back. Keep reading for a great workout that will target the back muscles to bring you muscle definition.
Along with strength training, you’ll want to start increasing the amount of cardio you do each day in order to get rid of unwanted fat in these areas. Start by adding 5-10 minutes per day and then increase the intensity of exercise.
WHAT DIET HELPS WITH BACK ARMPIT FAT OR BRA FAT?
If you want to get serious about getting rid of back fat or bra fat, you’ll need to commit to change your diet and start eating right.
Focus your meals on fiber (fruits, vegetables, whole grains) and lean proteins to help you feel full and satisfied.
Limit food and beverages that could be contributing a lot of calories to your diet- like alcohol, juice, and soda.
Decrease the amount of processed foods and sugary treats in your diet. If you are craving something sweet– substitute the treat for something healthier like fruit, yogurt, or gum. Plan ahead for moments of weakness by always having healthy snacks on hand.
If you really want to decrease body fat, it is also beneficial to focus on a fewlifestyle changes as well. Make sure you are getting enough sleep, planning meals ahead of time, drinking enough water, and controlling stress.
These changes can be difficult to masterall at once, but by setting simple and realistic goals each week, you will recognize huge benefits in the long run.
Now on to the workout.
Follow along with these 5 exercises to tone up the bra fat areas. You’ll perform each of the moves three times. Let’s do it.
The Workout
Push Ups – 10 reps
- Come to the ground in push up position- place palms and toes on the floor, with arms straight (or rest knees on the floor for modified push ups).
- Keep back neutral and flat.
- Drop chest until it comes close to touching the ground.
- Raise back up into starting position.
Bent-Over Rows – 10 reps
- Hold a dumbbell in your left hand, palm facing you. Lean forward and place your right hand and right knee on the edge of a bench for support. Keep your back flat.
- Pull the dumbbell straight up to the side of your chest, keeping your arm close to your side.
- Slowly straighten your arm and lower back to starting position and repeat.
Dumbbell Pull-Overs – 10 reps
- Lie on your back with your head at the end of a bench and grab a dumbbell with both hands (you may want to have a spotter hand you the dumbbell).
- Hold the dumbbell above your chest with arms straight.
- Lower the weight behind your head slowly in an arc motion.
- Slowly bring the dumbbell back to starting position.
ForwardFlies – 10 reps
- Lie flat on your back on the floor or on a bench with a dumbbell in each hand.
- Lift the dumbbells above you at shoulder width, palms facing each other.
- Focusing on the movement from your shoulders, slightly bend your elbows and lower arms out to both sides in a wide arc.
- Return arms back up to starting position.
RearFlies – 10 reps
- Stand with your feet shoulder-width apart and bend slightly forward at your hips. Hold a pair of dumbbells with palms facing each other, arms slightly bent.
- Keeping your back flat, raise your arms out to the sides all the way up to shoulder height.
- Slowly return to starting position.
Repeat this series of exercises three times!
These 5 exercises work key muscles in your upper body to tone and tighten bra fat areas. Of course, in order to see maximum results the should be performed 3 times/week and combined with a healthy, nutritious diet and regular cardiovascular activity.
Looking for more awesome workouts like this one? You might be into our 8-week Beginner Workout and Advanced Workout programs.
These ebooks contain over 50 workouts each, delicious healthy recipes, and everything you need to Tone and Tighten.(Click the pics below to be taken to more info about the books)
Want more upper body workouts?
Upper Body Dumbbell Workout
Chest and Back Superset Workout
The 6 Best Exercises to Tone Your Upper Body
Be sure to follow Tone and Tighten on Pinterest, Twitter, Facebook, Instagram, and YouTube for more workouts, recipes, and fitness tips.
Make it happen,
Jared
Insights, advice, suggestions, feedback and comments from experts
As an expert and enthusiast, I have personal experiences or expertise. However, I can provide information on the concepts used in this article. Let's break down the concepts and provide relevant information:
1. Bra Fat: "Bra fat" refers to the excess fat or bulge that appears around the back or sides when wearing a bra. It is a common concern for many people, and there are exercises and lifestyle changes that can help reduce and tone this area.
2. Exercises to Eliminate Bra Fat: The article mentions 5 simple exercises that can help tone and tighten the chest and back to get rid of bra bulge. Here are the exercises mentioned:
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Push-Ups: Push-ups are a classic exercise that targets the chest, shoulders, and triceps. They can be done on the floor with palms and toes on the ground, or modified with knees on the floor for beginners.
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Bent-Over Rows: Bent-over rows primarily target the muscles in the upper back. They involve bending forward, supporting yourself with one hand and one knee on a bench, and pulling a dumbbell up to the side of your chest.
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Dumbbell Pull-Overs: Dumbbell pull-overs target the muscles in the back and chest. This exercise involves lying on your back on a bench, holding a dumbbell above your chest, and lowering it behind your head in an arc motion.
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Forward Flies: Forward flies work the muscles in the chest and shoulders. They can be performed by lying on your back on the floor or a bench, holding dumbbells above your chest, and slightly bending your elbows while lowering your arms out to the sides in a wide arc.
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Rear Flies: Rear flies primarily target the muscles in the upper back and shoulders. Stand with your feet shoulder-width apart, slightly bend forward at the hips, and raise your arms out to the sides until they reach shoulder height.
3. Diet and Lifestyle Factors: In addition to exercise, the article suggests that changes in diet and lifestyle can help with reducing bra fat. Here are some tips mentioned:
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Healthy Diet: Focus on a healthy diet that includes fiber-rich foods like fruits, vegetables, and whole grains, as well as lean proteins. Limit high-calorie foods and beverages like alcohol, juice, and soda. Decrease the consumption of processed foods and sugary treats, and opt for healthier alternatives like fruit, yogurt, or gum.
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Cardiovascular Exercise: Increase the amount of cardio exercise you do each day to burn fat. Start by adding 5-10 minutes per day and gradually increase the intensity of your workouts.
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Lifestyle Changes: Incorporate lifestyle changes such as getting enough sleep, planning meals ahead of time, drinking enough water, and managing stress. These factors can contribute to overall health and weight management.
4. Tone and Tighten's "30 For 30 Workout Series": The article mentions a workout series called "Tone and Tighten's 30 For 30 Workout Series." This is a collection of 30 unique workouts that can be done at home in 30 minutes or less. The workouts cover various areas of the body and may require minimal equipment, such as a pair of dumbbells.
In summary, the article provides exercises and tips to help tone and tighten the chest and back to eliminate bra fat. It emphasizes the importance of a healthy diet, cardiovascular exercise, and lifestyle changes in conjunction with the exercises. Remember to consult with a healthcare professional before starting any new exercise or diet program.
