A fun and effective weight training program for all of you who want high and strong builds, exercises who can help you to get rid of the Bra Bulge.
For beautiful breasts, you need to practice muscles on the chest. The purpose of the exercise is not to increase the number of the bra, but to make your breasts more firm. These exercises will work in three areas of the body: the back (because solid builds are not possible without the proper holding of the body), arms and shoulders.
These exercises allow you to solidify and shape the upper chest. Small chests will get a nice shape, and big breasts will rise higher. You will notice the difference between one or two months if you exercise every day.
It’s important not to overdo it. Lifting weight is not as important as the duration of the exercise. Initially, it’s enough for you to lift the weights (1-2 kg) depending on your strength.
Gradually continue the duration of the exercise and shorten the rest between each series of exercises: at the beginning of the exercise, rest for 15 seconds, and finally only enough to take a deep breath.
Be careful to control the movements well. They should not be too slow or too fast to avoid stretching the muscles of the chest. In addition to these special chest exercises, activities like dance, stretching, yoga and swimming are ideal to fix your back and improve your posture.
Begin with 5 series of 5 moves, so increase up to 10 series. Gradually increase the number of movements: from 5 to 8, then to 10, and it is important to reach 15-20 movements.
Take care of your back – it should always be in an upright position. Breathe when lifting and exhale when lowering. Do not exercise if you have pain in the shoulders and upper back. Because these exercises will also help you if you want to get rid of fat on your back. You need to make the muscles in the back much stronger and build them a little bit, and to do this, you need to combine exercise and healthy eating to achieve the best results
Exercises to Help You Get Rid of the Bra Bulge
1. Bent Over Double Arm Tricep Kickabacks
-To start whit this exercise you need to take a pair of dumbbells with an overhand grip and stand tall with the chest up and core braced and then, bend at the hips while you keep your back completely flat.
-Then when the upper body is parallel with the floor, you can bring the upper arms to the sides and then just start with pushing the dumbbells back and behind you.
-Next, you need to pause at the top of the movement and feel the contraction in the triceps and then lower the dumbbells bit by bit. Then start all over again.
2. Static Bicep Curls
-First, take a pair of dumbbells and stand up straight and then, curl the left dumbbell up and pass midway to your shoulder and hold it there.
-Then curl the right dumbbell to the top of the movement and complete half the set with the right arm and then switch. Afterwards, hold the right dumbbell at midway while you are curling all the way up with the left and then switch side to finish the set.
3. Standing Dumbbells Overhead Shoulder Press
-You need to take a dumbbell in each hand, stand straight with the feet shoulder width apart and then raise the dumbbells to head height by rotating the arms forward and up. Make sure that the triceps have to be parallel to the floor and the elbows bent at 90 degrees, so this is the starting position.
-Then you have to keep the back straight and use your arms only and extend through the shoulders and elbows and drive the dumbbells straight up and make sure you exhale while you are doing this.
-So, when the arms reach the fully extended position, you need to bring them towards each other until they touch lightly and just hold for a count of one second while you squeeze the shoulder muscles. Then return to the starting position and repeat.
4. Power Partials
-Begin the exercise with the feet shoulder-width apart, back straight and with a dumbbell in each hand with a neutral grip and just hold your arms fully extended by your side and make sure your palms face your body and then just keep the elbows close to the sides.
-Then keep the arms extended fully and the torso stationary and life the dumbbells out to the sides and up until they reach shoulder level and make sure you exhale as you do. Don’t forget to hold for a second while you squeeze the shoulder muscles.
-Next, return to the starting position in a smooth controlled movement and inhale as you are doing this.
5. Plié Dumbbell Squats
You need to begin standing with a tight core and flat back. Position the feet wider than shoulder width. The toes have to be facing diagonally. Then, take a dumbbell and hold it with both hands in front of you. Just look straight ahead and bend at the knees while you are driving the hips backward. The knees have to follow the toes in a diagonal line. Complete this exercise by having your thighs come parallel with the ground. Finally, return to the starting position slowly without locking your knees.
6. Single Straight Leg Dumbbell Deadlift
Stand tall with a tight core while you are holding a pair of dumbbells. Just keep the chest up and the gaze straight ahead. Make sure you shift all your body weight to the left foot. Then, bend the knee and lift the right foot. Maintain a flat back and tilt the upper body forward. Just do not let the dumbbells pull you down. Control your descent. At the same time, just let the right foot to counterbalance the weight shift. You will feel some contractions in the hamstrings once the upper body is parallel to the ground. Finally, return to starting position.
7. Dumbbell Squats
Start with the feet at shoulder-width apart and stand with the dumbbells at the sides with the palms facing each other. Just keep the back straight and face forward. Then, squat down until the thighs are parallel to the floor. Make a pause for a second. Finally, push from the heels and raise back to a starting position and repeat.
8. Commando Rows
Place two dumbbells on the floor at shoulder width apart. Then, in a push-up position place the hands on the grip section of each bell for support. Afterward, spread the legs a bit wider than hip-width apart with the toes supporting your weight.
When you do this, push down through one bell and at the same time row the opposite one upwards by retracting the shoulder and bending the elbow. Just hold for a second, your breathing needs to be constant while you do this. Then, lower the bell to the floor and repeat this movement with the other arm, with no pause. When you do the exercise with both arms, this is one repetition. Then, you can do it again.