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How to Get Rid of Bra Bulge (6 Exercise Routine To Get Rid Of Bra Fat)

A lot of women focus on weight loss to fit in smaller clothing sizes. However, what they fail to notice is the flabs that pop out when they wear tighter clothing, such as a bra! The bra bulge, fortunately, can be eliminated by doing a range of exercises that tone the back muscles, along with, of course, maintaining a healthy weight. There are six effective moves that will help you achieve a well-toned back, and wear any type of clothing with confidence.

Exercises To Get Rid Of Bra Bulge

The exercises below will help to tone the chest, back and shoulder muscles and help to shape and tone the area – overcoming bra bulge!

To begin with, you can do 10-15 repetitions each exercise in order and repeat the list twice. Once you’ve build up yoru stamina, you can cycle through the list 3 times.

Front Raises

Hold a pair of dumbbells, and place your arms on your sides. Make sure that your palms are facing each other. The next step is to bend your elbows a bit and raise your arms in front of you, until they are parallel to the ground and perpendicular to your torso. It is important to bring the dumbbells at shoulder level, and then slowly lower the weights back to the starting position to prepare for the next repetition.


Pushup is one of the most challenging workouts, especially for women. This is because adding push ups to your workout will strengthen your chest, as well as your triceps, shoulders, and glutes. It works all of those muscles at once, torching a large amount of calories.

To do the pushups, simply get into a plank position. Your hands should be slightly outside the shoulders. Slowly lower your body until the chest almost touches the floor. Push your upper arms up to head back to the starting position. Your hips should not sink at any point during the workout. If it is too painful for your wrists, then grab a pair of dumbbells and maintain your form as you perform the exercise.

Dumbbell Push Press

This workout is great for building stability and strength of the shoulders. Hold dumbbells at shoulder height and stand straight then push toward the roof. You can add a squat with push press to increase the intensity. To do this, dip to a quarter squat, and then do an explosive push overhead press. Keep your glutes contracted for stability.

Upright Row

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The upright row is great for building the shoulders and upper traps. Stand with your feet around shoulder-width apart, and hold onto a pair of dumbbells with your palms facing down. Position your hands on your thighs, and as you keep your back straight, slowly lift the weights up in front of your chest. Keep the weights close to your body and as high as possible, just below the chin. The next step is to lower down the weights back to the starting position, and then repeat for several repetitions.

Standing Reverse Fly

Stand with feet shoulder width apart. Bend forward at the hips so that you lean forward with a nice straight back. Starting with the dumbbells hanging in front of you, bend your elbows ever so slightly and then take both arms back up towards the roof and squeeeeeeeze your shoulder blades together at the top.

Chest Flys

The chest flys will work your chest, shoulders, arms, and back. Lie on your back on a mat or bench, hold a pair of dumbbells, and raise them up. Lower your arms at both sides until you feel the stretch on your chest muscles. Go back to the starting position, and then do several more repetitions.

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About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!