5 Effective Exercises To Say Goodbye to Side Boob Fat Quickly

How to get rid of side boob fat quickly with exercises to strengthen your upper back. Say goodbye to excess fat with this effective workout routine!

Side boob fat, also known as “bra bulge” or “armpit fat”, is a common problem area for many people. It refers to the excess fat that hangs over the sides of your bra, creating an unflattering bulge. This can be frustrating and can make you feel self-conscious, especially when wearing tight-fitting clothing.

But fear not, there are ways to get rid of side boob fat and achieve a more sculpted and toned look. In this article, we’ll discuss some effective body sculpting techniques and fat removal methods to help you get rid of side boob fat.

Understanding Side Boob Fat

Before we dive into the solutions, it’s important to understand what causes side boob fat. The main culprit is excess body fat, which can accumulate in the underarm and bra area due to genetics, hormonal changes, or weight gain. Lack of muscle tone in the chest and back muscles can also contribute to the appearance of side boob fat. Additionally, wearing ill-fitting bras or constantly slouching can make the problem worse.

How to get rid of side boob fat quickly

One of the most effective ways to get rid of side boob fat is through targeted exercises that focus on the chest, back, and underarm muscles. These side boob fat exercises help to strengthen and tone the muscles in these areas, reducing the appearance of side boob fat. Here are some exercises you can try:

Side Boob Fat Exercises

1. Up and Down Plank Exercise (12 reps on each side)

Hiit workout

  • Start in a plank position with your wrists under your shoulders and your feet hip-width apart.
  • Bend your left arm, place your left elbow on the mat and then bend your right arm and place your right elbow on the mat.
  • Place your left hand on the mat, extend your left arm, then place your right hand on the mat and extend your right arm.
  • Switch sides and repeat this movement up and down until the set is complete.

2. Dumbbell Shoulder Press

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  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  • With your palms facing forward and your elbows under your wrists, place the dumbbells on your shoulders.
  • Push the dumbbells up and fully extend your arms.
  • Lower the dumbbells to your shoulders and repeat the movement until the set is complete.

3. Kettlebell Sumo High Pull

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  • How to do this workout: After warming up, set a timer for 15 minutes. Start by performing 21 Kettlebell Swings. Once you’re done, move immediately to SDHP.
  • Perform 15 reps and then 9 push-ups. Once you have completed all three exercises, start at the beginning with 21 Kettlebell Swings. Continue to repeat the circuit until 15 minutes have passed.
  • The goal is to move from one exercise to the next without resting, but listening to your body and taking breaks as needed.

4. One-arm dumbbell row (12 reps on each side)

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  • Grab a dumbbell with your right hand, bend your knees, push your hips back and take the dumbbell between your feet.
  • Pull the dumbbell upward by extending your hips and knees, and when the dumbbell reaches your shoulder, rotate your hand forward and strike upward.
  • Lower the dumbbell and return to the starting position.
  • Repeat and then switch sides.

5. Jump Squat to Shoulder Press

Hiit workout

  • Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  • Bend your knees, pressing your hips back, as if you were going to sit in a chair.
  • Pushing through your heels, jump straight up.
  • Land with your knees slightly bent and return to a squat position.
  • Repeat until complete.

Other Tips for Reducing Side Boob Fat

In addition to exercise and fat removal procedures, there are some other lifestyle changes you can make to help reduce side boob fat:

  • Wear a well-fitting bra: A properly fitting bra can help to smooth out any bulges and provide support for your chest and back muscles. Consider getting professionally fitted for a bra to ensure you’re wearing the right size.
  • Improve your posture: Slouching can make side boob fat more noticeable. Practice good posture by keeping your shoulders back and your spine straight.
  • Maintain a healthy diet: Eating a balanced diet that is rich in fruits, vegetables, and lean proteins can help you maintain a healthy weight and reduce overall body fat.
  • Stay hydrated: Drinking plenty of water can help to flush out toxins and keep your body functioning properly.
  • Get enough sleep: Lack of sleep can disrupt hormone levels and lead to weight gain. Aim for 7-9 hours of sleep each night to help maintain a healthy weight.

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