We spend a huge fraction of our time working out our “problem areas”. We mostly work on our abdominal muscles, legs, buttocks and arms. A focus point we forget to work out on is the bra bulge area. The bra bulges or the flabby fat that is around your back and sides that are more noticeable when wearing a bra. This bra bulges create unwanted bumps in your back and make wearing anything fitted seem like a total hassle.
We can get rid of these bra bulge and have a better fitting bra by getting a strong and lean back muscles. Here are some of the easiest bra bulge removing workout.
1. Push Ups
Push ups are one of the most common and most used exercise, move by any personal trainer. Push ups are not only great for toning the arms, but is a great way to tone the core area and remove back fat. The important thing to remember about pushups, always maintain a perfect form. Keep a straight line from your head to your heels
2. Side plank with arm sweep
Set your yoga mat on the floor and lay on your left side. Bend your left leg and extend the right one. Raise your body using your left elbow as if you are going to perform a side plank, pick up a dumbbell with your right arm and extend it in front. Slowly raise the dumbbell towards the ceiling, keeping the side plank position, Lower it back to the ground and repeat 12 to 15 times. Repeat on the other side.
3. Y-Raise
You will need an exercise ball with this move. Lay face down on the ball, the middle of the ball just below your chest. Keep your toes pointed at the ground and keep your feet together. Let your arm hang loose in front of you and keep your body balanced. Now raise your arm slowly to create a Y form with your body, hold this position for ten to fifteen second. Repeat this in 2 sets of 12.
4. Single-Arm Dumbbell Rows
Grab 10-15 pound dumbbell (or heavier depending on your ability) on one hand. Stand somewhere you can move freely, keep your feet hip width apart and bend your knees as if performing a lunge. Now bend your upper body slightly or parallel with the ground. Place your hand that has the dumbbell in front while the other rest on your hips or on a chair/wall to keep your balance. Slowly raise the dumbbell to shoulder level. Repeat 10 times on each side. Keep your core engaged and your shoulder blades balanced.
5. Lateral Raise
Get a pair of dumbbells and stand with your feet hip width apart. Bend your knees and lower the upper body to a 45 degree angle. Keep both dumbbells parallel to the ground and raise them both to your sides. Keep the weights to shoulder level and lower them slowly. Do 2 sets of 12.
6. Chest Fly with Bridge
Lay on your yoga mat and hold onto two dumbbells. Keep your knees bent, feet flat on the floor. Shoulder and hips aligned, place your arms out, palms facing upward as if you are performing an upside down push-up. Raise your hips creating a bridge and hold this position. Slowly raise your arms straight to the ceiling and lower it. Keep the hip raises and repeat chest fly for 12 to 15 times.
7. Mountain Climbers
You’re pretty familiar with what a mountain climber looks like, but it can also tone every part of the body, such as the arms, core, hips, legs and of course the back and side muscles. Start with a basic plank position, raise one knee up towards your chest and keep your form. Jump switch to the other leg as if you are running. Keep this movement steady and keep it going for about 5 to 10 minutes.
Not only are these work out good for the back it also increases protection from back injury, lessen back pain, improve posture and can help you stand or walk longer. Eating healthy and practicing these exercises at least thrice a week will help you see a significant loss of fat in the bra bulge area in no time.
