5 Back Fat Exercises – No More Bra Bulge

Back Fat Exercises – No More Bra Bulge

Whether you’re wearing a bra for work or a sports bra to workout, you may start to notice excess bulging out the minute that bra is secured in place. You can cover it with a shirt, but you know it’s there and if you’re eager to wear a tank top to enjoy the weather, you may quickly reconsider.

Our Back Fat Exercises- No More Bra Bulge workout is the perfect solution to make you feel confident in your favorite tank tops with toned and trimmed back muscles. Here’s a simple exercises you can do three times a week to start seeing results in no time.

Also learn these: 8 Workouts to Get Rid of Back and Armpit Fat in 20 Minutes

This workout is ideal for doing at home and best of all, you don’t need any kind of equipment, dumbbells or weights, you just need your own weight!

1- Standing pull-up

To perform this exercise you will need a towel and a door. Stand in front of the door and loop your towel around the handle, place the tips of your feet on the bottom of the door for support, grab the ends with both hands and let yourself fall gently backwards stretching your arms, return to your original position and complete 10 repetitions in 3 sets.

2- Reverse plank

Lie on a mat on the floor so you don’t hurt your palms or wrists. Rotate your shoulders outward, your hands should point behind you as you lift your legs, hips and back while resting on your heels. Make sure you are in a fully upright plank position. Your neck should be well stretched and your gaze fixed upward. Stay in this position for 15 seconds, rest for another 10 seconds and repeat for 3 sets.

3- Planks with twists

Get into plank position with arms and legs fully straight and stretched. Once in position, raise your arm to the right side so that you rotate sideways, lower and return it to its place. Repeat on the other side and complete 10 repetitions on each side (20 total) until you reach 3 sets.

We recommend you read: 5 exercises to firm and increase breasts at home

4- Lower back crunch


Lie flat on your stomach completely straight with your arms and hands straight. Once in position, slowly raise your upper back while contracting your lower back; your legs should not move. Complete 10 total lifts to complete 3 sets.

5- Chair Pull-Up

For this exercise you will need the support of a chair. Lie down under it and make sure your chest is at the height of the seat, bend your legs and grab the seat with the palms of your hands. Once in position, pull up and against your back, lower and repeat the movement 10 times until you complete 3 sets.

Keep reading: 9 minutes a day of these exercises will give you a flat stomach and a small waist

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