Whether you’re wearing a bra for work or a sports bra for exercise, you may notice excess bulge as soon as the bra is secured in place. You can cover it up with a shirt, but you know it’s there, and when 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 help you feel confident in your favorite tank tops with toned and trimmed back muscles. Here’s a simple exercise you can do three times a week to see results in no time.
This workout is ideal for doing at home and the best part is you don’t need any equipment, dumbbells or weights, just your own body weight!
1- Standing pull-up
To perform this exercise, you will need a towel and a door. Stand in front of the door and wrap the towel around the handle, place the tips of your feet on the bottom of the door for support, grasp the ends with both hands and let yourself fall gently backwards, stretching your arms, return to your starting position and do 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 with your hands facing 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 extended and your eyes should be looking up. Hold for 15 seconds, rest for 10 seconds, and repeat for 3 sets.
3- Planks with twists
Stand in plank position. Keep arms and legs straight and extended. Once in position, raise your arm to the right side to rotate sideways, lower and return. Repeat on the other side and continue for 10 reps on each side (20 total) until you complete 3 sets.
We recommend you read: 5 exercises to firm and increase breasts at home
4- Lower back crunch
Lie flat on your stomach, arms and hands straight. Once in position, slowly raise your upper back while contracting your lower back; your legs should not move. Perform a total of 10 lifts to complete 3 sets.
5- Chair Pull-Up
You will need to use a chair to support this. Lie down under it, making sure your chest is at the height of the seat, bend your legs and grasp the seat with the palms of your hands. Once in position, pull up and against your back, lower and repeat 10 times until you complete 3 sets.