So we know that many people are trying to get rid of the upper back fat, also known as “bra fat” or “bra bulge”, so if you are one of them and if you are tired of the stubborn back of the fatty tissue or bulge and you want to get rid of it, you are on the right page and you are reading the right article.
Also, bra bulge can be a bit embarrassing and not only is back fat quite stubborn, but it is also difficult to lose, so here are some simple exercises that will allow you to tone your muscles on the upper back and get a more defined look and help you remove bra fat.
The Cause of Bra Bulge:
But you must be wondering why the bra bulge occurs, and this is actually the result of the weak back muscles, that is, when the muscles in the back are not tight and defined, the skin around them becomes loose. And as a result, the dreaded back fat comes out of your bra, your bathing suit or anything else that crosses that part of your back, and even if you are your ideal weight, you can still feel bra bugle.
Exercises To Reduce Bra Fat:
1. Standing Rear Delt Raises:
First, you need to bend your waist while your feet shoulder-width apart and then you need to hold your weights in front of you with straight arms. And next, you need to lift your weights while keeping your arms straight until your arms are parallel to the floor. And then you need to hold, and then return to the starting position and you need to repeat 10 times.
2. Bent Over Row:
To do this exercise first you need to bend 90 degrees from your waist. Then your back needs to be straight and your knees slightly bent and your feet shoulder-width apart. And then you need to hold a weight in each hand, your palms facing your legs and then bend your elbows, raising the weights up while squeezing the shoulder blades together. Next, you need to hold, and then return to the starting position.
What you need to do first is to hold your body up in a pushup position. And then with your legs wider than hip-width for more stability you need to lift your right arm, holding the weight up, and open your body all the way to the right making a “T” shape with your body and then remain in that position for 10 seconds. Next, you need to return to your starting position and do the same on the left side and that’s one rep. So, you need to do 5-10 reps.
4. Pull Down Band:
You need to sit on a chair or stand with your feet shoulder-width apart and then to hold tightly the band with your hands over your head keeping your elbows slightly bent. And then next your right-hand remains in the same position (anchor hand) while you lower your left hand to your side at 45 degrees and you need to pull your left hand down until it reaches chest height. Next, you need to hold and after that, you need to return to the starting position and repeat 10 times. And then switch sides.
5. Wood Chop:
To start this exercise all you need is to grab a dumbbell or medicine ball and then to stand with your feet shoulder- width apart. And you need to hold the weight in front of you with both hands and then tighten your abs and squat, rotating the weight up and across to the left. Next, you need to use your abs to control the movement as you ‘chop’ down and across to your right foot and then keep your body weight over your heels. You need to remember to don’t let your knees go past your toes and keep your shoulders pressed down.
6. Seated Back Fly:
First, you need to sit on the edge of a chair with your feet close together and a light dumbbell in each hand and then lean forward from the waist. Next, you need to let your arms hang down next to your calves, with your elbows bent slightly and your palms facing each other and then you need to squeeze your shoulder blades together. And then you need to raise the weights to your sides in an arcing motion until your upper arms are parallel to the floor and after that do pause and then you need to slowly return to the starting position.
7. Mountain Climbers:
For this exercise, you need to get into the plan position and bring your left knee toward your chest you need to put it back and then pull your right knee toward your chest, replicating the look of a climbing motion. Then you need to repeat the motion for 30 to 60 seconds.
First, you need to start in the plank position and then pull yourself up to the standing position. And next, you need to jump up in the air with your arms above your head and then come back down and back into the plank position. You need to do this motion as quickly as possible and do 10 reps.
Source: Train Hard Team