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OCT 16, 2023

Get Rid of Bra Bulge with Easy Bra Fat Exercises

Tone bra fat with targeted exercises to get rid of extra softness in your straps area. All with our expert workouts that are perfect for all fitness levels.

Ok, real talk. A bra is a supportive device. Regardless of the type, design or fit, it’s designed to cling to your body. And like any form-fitting item of clothing, the fattier parts of your body are going to spill out, push over the edges, and hang loose. It’s annoying but it’s actually quite normal. That said, if you’re looking to tone that area, we’ve got your back. So, whether you're a beginner or just looking for some new moves to add to your routine, we've got some stellar workouts tailored for this area.

By targeting specific muscles with these exercises, we're not only addressing that bra bulge but also promoting overall upper body strength. Ready to embrace these workouts and feel even more confident in your favorite outfits?

The Anatomy Behind Bra Bulge

The upper back and lateral chest muscles play a significant role in the appearance of the dreaded bra bulge. This is due to fat distribution in this area leading to a sag, making the bulge more pronounced. Now, some will find this more prevalent than others, and you can largely blame genetics for this unfortunately. As this is the primary influence on how and where our body stores fat. And for some women, these areas include the sides near the bra line.

Factors Contributing to Bra Bulge

  1. Genetics: Genetics predetermine a lot, including our propensity to store fat in particular body areas.

  2. Effects of an unsupportive bra: Ill-fitting bras with straps that dig into the skin can exacerbate the bulge appearance. In fact, an underwire that doesn't sit smoothly could even accentuate this.

  3. Weight fluctuations: Rapid weight gain or loss can lead to cellulite or sag, further enhancing the bra bulge.

The Science of Toning: How Does It Work?

Toning is all about giving your muscles a firmer, smoother appearance. Resistance training, whether through weight lifting or body-weight exercises, strengthens muscles, tightens the skin and improves overall posture.

7 Best Bra Fat Exercises

Bra fat exercises are specific exercises that target the area of the body beneath the bust. These bra fat exercises will help you lose fat around the bra area and reduce that unwanted bra bulge.

Preparation Before Starting Your Workout

Longtime fitness enthusiasts know that warming up is paramount. It not only preps the muscles but ensures your body moves fluidly and efficiently. Additionally, as you start these exercises, choosing the right set of weights or resistance bands is really important. This choice provides an optimal combination of cardiovascular exercise and strength training to reduce the bra bulge.

Bra fat exercises can be done with or without weights, depending on the individual's fitness level.

1. Bent Over Dumbbell Rows

How to do it:

  1. Start by holding dumbbells in each hand, standing with feet shoulder-width apart.
  2. Bend forward from the waist, keeping your back straight.
  3. Let the dumbbells hang in front of you, then row them towards your hips, squeezing the shoulder blades together.

Muscles targeted and benefits: This exercise predominantly targets the back muscles, focusing on the bra bulge area. Regular reps can significantly improve posture and reduce the appearance of sag.

2. Push-Ups with a Twist

The right technique:

  • Start in the plank position.
  • As you lower yourself, rotate your torso to one side and lift the opposite arm, making a T-shape with your body.

How it combats bra bulge effectively: This bra fat exercise strengthens the core, upper arms, and back, effectively targeting the bra bulge area.

3. Standing T-Raises

Detailed step-by-step process:

  • Holding a dumbbell in each hand, stand with feet apart.
  • Raise the dumbbells to the front and open them to the sides, forming a T.

Importance for shoulder stabilization and toning: This workout is impeccable for shoulder stabilization and toning the upper back, directly addressing the bra bulge region.

4. Lateral Plank Walks

Instructions and benefits:

  • Start in the plank position.
  • Move sideways by stepping one hand and foot to the side, followed by the other hand and foot.

Enhance Core Strength: This exercise boosts core strength and fires up the muscles near the bra line.

5. Reverse Flys

Technique and posture pointers:

  • Holding dumbbells, bend forward from your waist.
  • With a slight bend in the elbows, lift the dumbbells sideways.

How it targets the bra bulge region: This exercise zeroes in on the shoulder blades, toning the muscles contributing to the bra bulge.

6. Band Pull Aparts

Using resistance bands for maximum effect:

  • Grip the resistance band with both hands and stretch it in front of you by pulling your arms apart.

How it aids in improving posture: This exercise strengthens the upper back muscles, promoting better posture, essential for minimizing the appearance of bra bulge.

7. Dumbbell Pullovers

Proper method:

  • Lie on a gym bench, holding a dumbbell with both hands.
  • Stretch your arms back and then pull the weight over your chest.

Dual benefit: This exercise targets both the chest and back muscles, smoothing out any unsightly bulges.

Nutritional Tips to Complement Your Workouts

Remember, maintaining a proper diet will enhance the results of any fitness regimen. So make sure you consume foods that boost muscle health, like lean proteins and omega-3-rich foods. Speaking of essential intake, keeping hydrated is one of the most important things you can do during any exercise. Water aids in muscle function and can help reduce the appearance of cellulite.


Bra bulge, though common, is not undefeatable. With the right exercises, lifestyle changes, and dietary habits, you can significantly reduce its appearance. So commit to the journey, remain consistent, and soon, you'll feel healthier and more confident in whatever you wear.

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Written by Matthew Stogdon

Matt has been writing for two decades, across print and digital media. He is also an accomplished filmmaker, with several accolades under his belt.

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