What Exercises Can Get Rid of Bra Bulge?

What Exercises Can Get Rid of Bra Bulge?

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Bra bulge can highlight larger weight issues or obesity.

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Bra bulge describes the rolls of fat that bulge out from underneath the bra or just under the armpits. Since there's no magical way to zap back fat, to get rid of bra bulge you'll need to adopt a multi-pronged fitness approach that combines cardio for calorie burn, strength training for tone and core exercises for added stability and strength.

Spot Reduction Myth

Targeting one part of your body for weight loss -- also called spot reduction -- is impossible. The American Council on Exercise warns that in an effort to tone specific trouble zones many people forget about the main culprit: fat. In order to get rid of bra bulge, you'll need to target the fat accumulated over your entire body. Cardiovascular exercises will burn the calories needed to torch fat. Once you've started to lose weight over your entire body, strength training and core exercises will strengthen the back muscles underneath, uncovering a svelte, enviable silhouette.

Break a Sweat

To bust your bra bulge, you'll need to make it a habit of getting your heart pumping at least three times per week. Cardiovascular aerobic exercise moves your muscles in a rhythmic way, burning calories in the process. The harder you work, the more calories you'll burn overall. Aim to incorporate cardio exercises that use your back muscles, like elliptical machine with arms, rowing machine and playing sports. Even cardio exercises that don't specifically target your back muscles -- cycling or running, for example -- will help you lose weight all over your body. For example, try engaging your back muscles three to five times a week by swimming, playing tennis, racquetball or kickboxing at a moderate to vigorous pace for 30 minutes. The greater the intensity, the more calories you'll burn.

Tone It Up

The Centers for Disease Control and Prevention recommend performing strength training exercises at least two days per week, leaving one full day in between sessions so your muscles have time to rest. When you're trying to get rid of bra bulge, strength training exercises will help to get your back muscles in shape. Strength training also burns calories and raises your metabolism so you continue to burn calories even after you've finished exercising. Exercises like pushups, dumbbell rows, cable flyes and seated rows all target your back muscles. For each strength training session, choose three to five back exercises and perform three sets of 10 to 15 reps each.

Use Your Core

Your back muscles are part of the core trunk muscles that help keep your posture upright. In addition to cardio and strength training exercises, incorporate core-strengthening exercise at least two days per week into your fitness program. You can combine core exercises with cardio or strength training, depending on your schedule. Look to Pilates and yoga for core strength inspiration, with exercises like Superman, Locust pose, Cobra pose, Upward-Facing Dog and the Roll Up. Choose three to five core exercises and hold each pose for 30 seconds to one minute, repeating the sequence up to three times.