Want to reduce the bra bulge? Try 8 exercises to trim back fat

Bra bulge, that stubborn back fat beneath your bra straps, creates an uneven appearance. If you can't live with it anymore, learn how to reduce bra bulge here.
Exercises to reduce bra bulge
Get rid of the bra bulge with these exercises at home. Image courtesy: Adobe Stock
Aayushi Gupta Published: 5 Nov 2023, 08:59 am IST
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If getting a fabulous body is your goal, it is essential to remember that a workout routine is absolutely necessary. While shedding fat from certain body areas is easy, targeting back flab can be challenging. Back fat tends to be stubborn and requires dedicated effort to reduce it. This issue is particularly prevalent among women who may experience saggy or excess skin around the area where their bra straps sit or even fat under their armpits.

Experts suggest that a sedentary lifestyle and hormonal imbalances could contribute to this problem. However, making changes to your fitness regimen can help. So, let us explore how to reduce bra bulge with exercise.

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

7 exercises to reduce bra bulge at home

1. Wall push-ups

Wall push-ups are great exercises to reduce bra bulge because they target muscles in your upper back and arms. Stand facing a wall with your palms flat 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 12-15 repetitions to gradually reduce back fat.

wall push ups
Use the walls of your house for push up. Image courtesy: Shutterstock

2. Floor push-ups

Floor push-ups help burn calories and strengthen the upper body. Begin 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 8-10 repetitions and gradually increase as you progress.

3. Pull-ups

Pull-ups are a more challenging exercise that primarily targets the muscles in your upper back. Find a sturdy horizontal bar or use a pull-up bar at the gym. Hang from the bar with your palms facing away from your body and your hands shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself down. Aim for 3 sets of 5-8 repetitions to build 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 ground, creating a straight line from your head to your feet. Hold the position for 20-30 seconds on each side, gradually increasing the time.

side plank
Try side plank to reduce body fat! Image courtesy: Shutterstock

5. Bent over dumbbell rows

Bent over dumbbell rows are excellent for targeting 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 towards your hips, squeezing your shoulder blades together. 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 for reducing bra bulge, add a lateral arm raise. Begin in a forearm plank position, then raise one arm out to the side, keeping it parallel to the ground. Alternate between arms for 3 sets of 12-15 repetitions.

7. Skipping and jumping jacks

Incorporate cardio 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 each day can make a significant difference in reducing bra bulge.


Keep an idea of your risk of weight-related issues.

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jumping jacks for fat loss
Jumping jacks are highly effective for fat loss! Image courtesy: Adobe Stock

8. Cat cow pose

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

With regular practice of these exercises, you can reduce bra bulge and tone your back. Start practicing them today!

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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