I hate having a bulge around my bra so I went on a search for exercises to eliminate bra fat. It doesn't matter how much you weigh or how big your breasts are, most of us have experienced that annoying bulge around the bra area. Luckily there are quite a few exercises to eliminate bra fat and they're not really difficult. In the process, you'll sculpt your entire back as well.
1. Plank Drops
One of my favorite exercises to eliminate bra fat is the plank drop. They're easy to do and they're great for your core as well. Start by getting into a normal plank position on your forearms. Hold your core tightly and lower your chest slightly. You'll feel your shoulders squeeze in, which helps burn bra fat. Hold each for around 10 seconds. Do several sets of 10-20 at a time.
Pushups are a classic exercise, but they're highly effective. Not only do they help burn away the annoying bra bulge, but they make your arms look great too. Plan to do a few sets at a time. If you're not comfortable with the classic pushup, try starting with your knees on the ground first. Sets of 10-20 at a time are perfect for keeping bra fat at bay.
Most any cardio exercise such as running, swimming or boxing is perfect for dealing with bra fat. Cardio burns more calories than other types of exercise. As a result, body fat is reduced. Incorporate some type of cardio into your regular exercise to burn fat over your entire body. My favorite options are dance exercise and fast paced walking since they're easy to do almost anywhere.
4. Mountain Climbers
Mountain climbers are probably the hardest exercise on this list, but once you get the hang of them, they're easy. They actually work your entire body, not just bra fat. Start in a plank position with your arms extended. Bring one knee towards your chest, keeping your toes on the floor. Quickly jump, without going out of the plank position and switch legs. Do as many as you can for 1-2 minutes.
5. Dumbbell Rows
All you need for this exercise is a pair of dumbbells. For best results, use 10-15 pound weights. Bend until you're nearly parallel with the floor. Lift the weights straight up towards your chest. Your elbows should go out towards your sides. Hold your core tightly and try to keep your shoulders down. Do 10-20 reps for best results.
6. Delt Raise
These are somewhat similar to the dumbbell rows, but will work your arms even more. Start by bending over until you're at about a sixty degree angle. Keep your feet shoulder width apart and your knees bent. Lift a pair of 10-15 pound dumbbells, keeping your elbows at right angles as you lift. Pull the weights back in towards your knees. Do at least 10 reps at a time.
7. Straight Tricep Kickbacks
As you can see, strength training is perfect for burning bra fat. For these kickbacks, bend until you're at a 45 degree angle (halfway to a right angle). Hold a pair of dumbbells with your arms straight down. Pull your arms back as far as you can, keeping the arms straight. Ideally, you should be able to pull the weights just behind your hips. Repeat for 1-2 minutes.
8. Jump Rope
While jumping rope is actually a cardio workout, I included it separately because many people don't think about it. Plus, as you work the rope with your arms, your arms and back get a great workout. Try to jump rope for 5-10 minutes and you'll start noticing less bra fat and more toned arms. Not to mention, it's great for your entire body.
9. Side Plank with Yoga Blocks
For a more intense plank that's actually easier for many people, try a side plank that uses yoga blocks. Place two yoga blocks so you have one to rest your elbow on and the other for your knee which will be just below waist height. Balance your right elbow and forearm on one block and your left knee on the other. Turn towards the ceiling and reach up with your left arm. Extend your right leg straight out so your toes touch the floor. Pulse your arm backwards slightly 10-20 times. Repeat on the other side.
Bra fat doesn't have to be something you simply deal with or need a special bra to handle. You can make it go away. Incorporate at least a few of these exercises into your daily routine and you'll quickly notice a difference. What are some of your favorite bra fat exercises?