Many people struggle to get rid of their upper back fat, also known as “bra fat” or “bra bulge” If  you are  tired of the stubborn back fat or a bra bulge and want to get rid of it, you are on the right page. A bra bulge can be a little embarrassing if your love wearing figure hugging tops. And not only is back fat pretty stubborn, but it is also difficult to lose. Here are a number of simple exercises that will allow you to tone your upper back muscles, get more defined look and help you to banish bra fat!

The Cause of Bra Bulge:

Why does bra bulge happen? It’s a result of the weak muscles in your back. When the muscles in your back aren’t tight and defined, the skin around them becomes loose, and as a result, that dreaded back fat pours out of your bra, your bathing suit top or anything else that fits snugly across that part of your back. Even if you are your ideal weight, you can still experience bra bulge.

Exercises To Reduce Bra Fat:

1. Standing Rear Delt Raises:

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How to do it:

  • Bend your waist while your feet shoulder-width apart. Hold your weights in front of you with straight arms.
  • Lift your weights while keeping your arms straight until your arms are parallel to the floor.
  • Hold, and then return to the starting position.
  • Repeat 10 times.

2. Bent Over Row:

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How to do it:

  • Bend 90 degrees from your waist, your back straight, your knees slightly bent and your feet shoulder-width apart.
  • Hold a weight in each hand, your palms facing your legs. Bend your elbows, raising the weights up while squeezing the shoulder blades together.
  • Hold, and then return to the starting position.

3. T-plank:

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How to do it:

  • Hold your body up in a pushup position, with your legs wider than hip width for more stability.
  • 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. Remain in that position for 10 seconds.
  • Return to your starting position and do the same on left side. That’s one rep. Do 5-10 reps.

4. Pull Down Band:

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To complete the exercise:

Stand with one foot about a foot in front of the other so your stance is staggered. Stand far enough forward that there’s tension in the band. This is the starting position.
Grab onto one end of the band with each hand and extend your arms toward the ceiling at a slight diagonal. Your torso should be upright and leaning slightly forward. Keep your core tight, back flat, and chest lifted.

Slowly pull your hands down and out to shoulder height. Hold for a moment.

Slowly extend your arms back out to the starting position. This is 1 rep.
Complete 12-15 reps for one full set. Work towards completing three sets.
Increase the difficulty of the exercise by using a band with more resistance.
Please speak to your provider before starting any new exercise regimen.

6. Seated Back Fly:

Rezultati i imazhit për Seated Back Fly:

How to do it:

  • Sit on the edge of a chair with your feet close together and a light dumbbell in each hand.
  • Lean forward from the waist, and let your arms hang down next to your calves, with your elbows bent slightly and your palms facing each other.Squeeze your shoulder blades together, and raise the weights to your sides in an arcing motion until your upper arms are parallel to the floor.
  • Pause, then slowly return to the starting position.