These 22 Exercises Will Help You Say Bye-bye to Back Fat Bra Bulge ...

Jennifer

Sure, we all want excellent posture and to be free from back pain, but I confess, I'm mostly interested in losing that little bulge under my bra strap, the back's equivalent of muffin top. Either way, I'll gathered a list of exercises and routines that'll finally rid us of the back fat menace. To see an image up-close, just give it a tap.

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Move 1: Incline Chest Fly & Press

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The Incline Chest Fly & Press is a highly effective exercise for targeting the muscles in the chest and upper back, which can help reduce the appearance of back fat and bra bulge. This exercise involves lying on an incline bench and using dumbbells to perform a fly and press motion, engaging the chest, shoulders, and upper back muscles. It is a popular exercise among women looking to tone and strengthen their upper body, and it can be easily incorporated into a regular workout routine. Additionally, the incline angle of the bench allows for a deeper stretch in the chest muscles, making it an effective exercise for improving posture and reducing muscle tension.

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Move 2: Mountain Climbers

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Mountain climbers are a highly effective exercise for targeting the back muscles and getting rid of bra bulge. This exercise involves starting in a plank position and then bringing one knee towards the chest, alternating between legs in a running motion. Not only does it work the back muscles, but it also engages the core and arms, making it a full-body workout. Mountain climbers can also help improve posture and strengthen the muscles that support the spine, reducing the risk of back pain. Additionally, this exercise can be modified for different fitness levels by adjusting the speed and intensity.

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Move 3: Straight Triceps Kickbacks

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The Straight Triceps Kickbacks exercise is a great way to target the back muscles and get rid of bra bulge. It specifically targets the triceps, the muscles located on the back of the upper arm. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Bring your elbows up to your sides, with your upper arms parallel to the ground. Then, extend your arms back, squeezing your triceps, and return to the starting position. Repeat for 3 sets of 12-15 reps. This exercise can also help improve posture and give your arms a toned appearance.

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Move 4: Jump Rope

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Jumping rope isn't just child's play; it's a powerhouse workout that targets your entire body while intensely focusing on your upper back muscles. The constant arm motion strengthens those areas prone to bra bulge, all while giving your heart rate a serious boost. Excellent for burning calories, jumping rope also improves coordination and agility. To get the most out of this exercise, maintain a steady pace and keep your jumps low to the ground. Aim for speed and consistency; start with short intervals and gradually increase as your stamina builds. Say hello to toned muscles and a cardio workout that's as fun as it is effective!

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Move 5: Hammer Grip Row

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Target those difficult areas where back fat lingers with the hammer grip row. This exercise not only tones the middle and upper back but also strengthens your biceps for an added bonus. Make sure to keep your back straight and elbows close to your body as you pull the weights up toward your hip. It's essential to use a manageable weight to maintain proper form throughout the set. By incorporating this into your routine, you'll be waving farewell to that pesky bra bulge with every rep.

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Move 6: Compass Jumping Jacks

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Now, let's get dynamic with those calories! Stand with your legs closed and jump, spreading your legs wide while also crossing your arms overhead, which will seriously target that pesky bra bulge area. Think of it as creating an "X" with your body in mid-air. As you land, ensure your knees are slightly bent to protect your joints. Bring your legs back together and your arms back down to complete one rep. For an extra burn, try to land softly and maintain a brisk pace. You'll be waving goodbye to back fat while boosting your overall stamina and coordination.

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Move 7: Concentration Curl

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To master the concentration curl, take a seat with your legs spread. Place a dumbbell in one hand, and, with your arm extended, rest your elbow on the inner thigh of the same side. This position isolates the bicep muscle effectively. Slowly curl the weight towards your shoulder, maintaining control and not allowing momentum to dictate the movement. Focus on squeezing at the top for that extra burn. Lower the weight back down with a slow and controlled motion. Aim for 12-15 reps on one arm before switching to the other, ensuring balanced strength and symmetry. Remember, consistency is key in chiseling out that back and saying farewell to unwanted bulges.

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Back on Fire Workout, Part 1

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... and Part Two!

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20-Minute Upper Body Workout

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9 Back Fat Exercises

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Bye-bye Back Fat

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Yoga the 8-Minute Better-Back Workout

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Fly!

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Back Fat Blaster

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Back-Bulge-Fighting Yoga Poses

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Great Back Workout

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Banish Your Back Fat

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The "Sexy Back" Workout

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Bra Bulge Blaster

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Tone Your Back!

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Sexy Back & 6-Pack Abs

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Feedback Junction

Where Thoughts and Opinions Converge

yikes! I'm going to have to try these! My bum is slacking off :/

I have to do this

Key is consistency!

I've already started some of these. They are very effective.

These are great exercises for my back, thanks!

This is AWESOME!!! :)

Is there an actual routine to follow where I can do certain exercises on certain days?

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