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:

Image result for Bent Over Row

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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How to do it:

  • Sit on a chair or stand with your feet shoulder-width apart. Hold tightly the band with your hands over your head keeping your elbows slightly bent.
  • Your right hand remains in the same position (anchor hand) while you lower your left hand to your side at 45 degrees.
  • Pull your left hand down until it reaches chest height. Hold, and then return to the starting position.
    Repeat 10 times and switch sides.

5. Wood Chop:

Image result for Wood Chop

How to do it:

  • Grab a dumbbell or medicine ball. Stand with your feet shoulder- width apart and hold the weight in front of you with both hands.
  • Tighten your abs and squat, rotating the weight up and across to the left.
  • Now, use your abs to control the movement as you ‘chop’ down and across to your right foot.Keep your body weight over your heels.
  •   Don’t let your knees go past your toes and keep your shoulders pressed down.

6. Seated Back Fly:

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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.

7. Mountain Climbers:

How to do it:

  • Get into the plan position. Bring your left knee toward your chest, put it back and then pull your right knee toward your chest, replicating the look of a climbing motion.
  • Repeat the motion for 30 to 60 seconds.

8. Burpee:

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How to do it:

  • This is a killer back – and all over – workout. Start in the plank position.
  • Pull yourself up to the standing position and jump up in the air with your arms above your head.
  • Come back down and back into the plank position. Do this motion as quickly as possible. Do 10 reps.