Want to reduce the bra bulge? Try 5 exercises to trim back fat

Bra bulge, that stubborn back fat beneath your bra straps, creates an uneven appearance. If you can’t live with it anymore, learn how to reduce bra bulge here.

If achieving a great body is your goal, it’s important to understand that a workout routine is crucial. While losing fat from specific areas is easy, targeting back fat can be difficult. Back fat is often resistant and requires a focused effort to minimize. This is a common problem, especially for women who may have loose or excess skin around their bra straps or even fat under their armpits.

Experts suggest that a lack of physical activity and hormonal imbalances may play a role in this problem. However, changing your exercise routine can make a difference. Let’s take a look at how exercise can help reduce bra bulge.

By incorporating these exercises into your fitness routine, you can achieve a more defined and confident upper body.

5 exercises to reduce bra bulge at home


Hiit workout
  • Lie face down on a mat and stretch your arms forward.
  • Elevate your arms, head, chest, and legs, but keep your head and neck neutral.
  • Return to the starting position.
  • Perform 20 repetitions.

Inverted lift

Hiit workout

  • Stand with your feet apart and your knees bent, both slightly, holding a weight in each hand, and your arms hanging with your palms facing each other.
  • Bend your hips.
  • Simultaneously raise both arms at shoulder height to the sides.
  • Scroll down to the count of three.
  • Do 12 repetitions.

Renegade Rowing

Hiit workout
  • Stand in an elevated push-up position, holding a dumbbell in each hand, with your wrists shoulder-width apart and your feet slightly apart.
  • Bend your right arm, bringing the weight to your chest.
  • Lower and repeat with your left arm. This is a repetition.
  • Continue alternating sides.
  • Do 10 repetitions.


Hiit workout
  • Get into a flexing position with your hands and feet slightly apart.
  • Lower your whole body to the ground, staying a few centimeters.
  • Pause and then perform the movement in reverse, rising to the starting position.
  • Perform 15 repetitions.

Overhead lifts

Hiit workout

  • Standing, feet apart and knees relaxed, holding a weight in each hand and arms at shoulder height (facing outwards), with elbows bent at 90 degrees and palms facing forward.
  • Extend your arms above your head.
  • Lower and repeat.
  • Perform between 10 and 15 repetitions.