Even the most toned and fittest of women can get somewhat sensitive about the pesky bulge that will peek-a-boo through the sides of one’s bra. Or through the sleeve of one’s favorite tank top. Or through the neckline of a gorgeous strapless dress! The ugly truth is that bra bulges can instantly make a woman doubt her ensemble and self-confidence. So, what can we do about this?
Well, if you’re seeking to boost your confidence and finally get into tube tops and breezy, sleeveless dresses this summer, we have a list of the best exercises to help you tighten your shoulders and chest, which will help you bid adieu to the horror of bra bulges for good!
If you want to see results in record time, perform 4 sets of 15 reps of each of these bra bulge exercises, and also try incorporating a few of these in your weekly strength training regime. So, let’s waste no more time and get down to mission ‘bye-bye bra bulge’!
1. Upright Rows
Upright rows are a great exercise for targeting one’s shoulder and upper back muscles. In order to perform this correctly, start by standing with your feet apart (at a hip-width distance). Now, grab a barbell or a pair of dumbbells and hold them in a manner so that they lie horizontally upon your thighs. Next, lift the weights and bring them up to your chest region. Ensure that during each rep, you’re only using your shoulders and arms to lift the weights. If you feel as if you’re taking support from your hips or even the rest of your body, stop and redo.
2. Tricep Kickbacks
Some might complaint that working out one’s triceps doesn’t seem as though they’d help in the dilemma that bra bulges present. However, rest assured, though they don’t intuitively seem effective, they’re actually brilliant at busting back and pesky underarm fat while also helping you improve the strength of your chest muscles when you make these pushing movements.
So, start by placing your feet together while your knees are in a slightly flexed position. Now, lean your torso slightly forward until it makes a 45-degree angle with the floor. Next, bring both your elbows up till you feel that your forearms are positioned somewhat parallel to the floor. Remember, your elbow should be placed at a good 90-degree angle during your starting point, after which you will extend your arms out behind you till you’ve fully extended out your elbows. Then bring them back slowly to your starting position and keep repeating.
3. Front And Lateral Raises
These 2 exercises are another great way to eliminate the bra bulge fat. For the front raises, start by ensuring that you’re standing straight with your dumbbells positioned in front of your thighs. Position your palms so that they face your body while your elbows are slightly bent. Now, lift those arms out straight in front in front of you until they are parallel with the floor. Finally, lower your arms down again into the starting position. Remember, you can also perform front raises by beginning with your hands placed on either side while your thumbs are at the top and the palms are facing each other as you raise your dumbbell-laden arms in front of you.
For lateral raises, all you have to do is stand straight with your feet positioned apart (at shoulder-width distance). Your arms should be hanging by your sides and the palms should be facing one another. Now, while keeping your elbows slightly bent, raise the arms out into the side till they both reach a parallel orientation with the floor. Finally, slowly bring them back down and repeat. Ensure that all your movements are controlled and slow in order for them to be effective.
4. Single-arm Dumbbell Rows
If you’ve been searching for the perfect exercise to target that upper back, well, this is your answer! In order to carry out this exercise, you will require a bench. However, if you happen to lack one, make use of any raised, flat surface instead. If possible, you could even make use of a couple of chairs for this exercise as single-arm dumbbell rows actually target one side with each rep – simply alternate the sides so that the backs of your chairs don’t hamper your motion range.
Start by placing your right knee and right arm (it should be from the same side to ensure support) upon the bench in a manner as if you’re about to begin crawling but with only the right side of your body. Ensure that your back is straight and positioned parallel to the floor as you hold the dumbbell in your left hand. Now, while keeping your palm facing your torso, start pulling the dumbbell up to the region of your ribs. You should be using only your back muscles. Ensure that your core and back are nicely tight, and don’t make the mistake of hunching your shoulders. Then bring the weight down and go back to the starting position and repeat. Do the second set with your right side working the dumbbell.
So, there you have it – the 4 best exercises to bust bra bulge fat for good. Follow this regime diligently and you will soon be flaunting armpit-baring clothes with pride!