Lose Bra Bulge In 2 Simple Steps

It doesn’t matter whether you have an A-cup or a D-cup chest. At some point, every woman has dealt with that frustrating bit of flab that spills over the bra band.

The good news is you only need to do 2 things to tone and sculpt your back so it remains bulge-free. Wondering what those are? Read on to find out!

Understanding Bra Bulge and Why You Have It

Bra bulge is often the result of having excess fat on your upper back that spills over the back of the bra strap. There could be a number of reasons why your back isn’t as toned as it should be. This includes:

Insufficient Resistance Training. Back exercises help target the muscles on your back. While you can’t spot reduce any part of your body, compound movements intended for the back build up the mass and improves the tone of your muscles.
Not Enough Cardio. When done in conjunction with resistance training, cardio not only helps strengthen your heart and lungs but can also help burn more calories and body fat.
You Have a Poor Diet. Nutrition plays a crucial role in keeping your body feeling and looking good. Remember that you cannot out-train a bad diet. You need a healthy mix of protein, carbohydrates, and fat every day to stave off excess body fat. Meanwhile, sugar, processed foods, and refined carbs will only slow your body down and provide you with little nutrition value.
You’re Drinking Too Much. The occasional glass of wine may be good for your heart but if you down too many cocktails, you might not be doing your back muscles any good. Booze can have too many calories which can throw off your otherwise healthy diet.
You’re Stressed. The tension of daily life can throw off the hormonal balance which affects your body’s ability to burn fat. Taking adequate breaks to recharge your mind is crucial when you want to lose excess weight.
You’re Not Drinking Enough Water. Hydration is crucial if you want to burn fat efficiently. Without water, the body cannot properly metabolize stored fat or carbohydrates.

How to Lose that Bra Bulge

No matter where your fat settles on your body, a consistent program of diet and exercise will help. But you should target your program to address what bothers you the most.

Step 1: Be in a Caloric Deficit

A calorie-controlled diet will help you to lose fat all over your body. Unfortunately, you can't decide exactly where the fat loss will occur first. But you can eat a diet that includes plenty of lean protein to promote muscle growth.

Strong back muscles help improve posture and a taller appearance makes you look instantly thinner. And you can also reshape your back by building the muscles along your spine and torso.

Step 2: Exercise More

Focus on strengthening exercises to help you shape the muscles in the upper, middle, and lower back. Here are some exercises you can try.

Shoulder strengthening exercises: If you build strong, tight shoulders, the area of your back beneath the shoulders (especially near your bra line) starts to look smaller. Lateral raises with dumbbells or an overhead press exercise will help you to build strong shoulders.
Mid-back exercises: The wing-shaped muscles in the middle of your back are called the latisimus dorsi. If you can make these two muscles tighter and stronger, they give your waist the appearance of being smaller. The lat pulldown is a good exercise to strengthen the lats and create a toned, triangular shape.
Waist exercises: If you want to whittle the back of your waist, try doing exercises that strengthen the oblique abdominal muscles and also the erector spinae, the muscles that run along the spine. These muscles help contour the sides of your body and help it bend from side to side. A side bend exercise with or without added weight will help to taper and strengthen the sides of your body. You can also do oblique crunches on the floor to target the oblique abdominals.
Lower back exercises: Slouching makes back fat more noticeable. To stand taller and promote better posture, do lower back exercises to strengthen the core, including the erector spinae. A back extension exercise will help to target these trouble spots.

Say Goodbye to Bra Bulge Today

With a healthy diet and regular exercise, you can say goodbye to bra bulge in no time. Just remember that consistency is crucial to get the results you want.