Many women fail to observe the flab caused by wearing tighter clothing, like a bra! The bra bulge can often be eliminated by doing a variety of exercises that tone the rear muscles while maintaining a healthy weight. There are six practical exercises which will assist you in achieving a well-toned back, and wear any sort of clothing confidently.
Exercises to get rid of the bra bulge:
Today we present to you six types of exercises that help you get rid of your bra bulge.
Front raises are done using a pair of dumbbells. Start by holding dumbbells with hands at the thigh level. Slowly raise the dumbbell until they are parallel to the floor, as shown in this gif below.
In the gif, only one dumbbell raise is shown; do this with two dumbbells at the same time.
Pushups are hard to do, especially for women. They do yield great results if done regularly. They strengthen your chest muscles, triceps, glutes and shoulder muscles.
- Get on all your fours.
- Shoulders should spread wider than your legs.
- Keep your back straight, no bending or sagging. Keep your core tight by contracting the right muscles.
- Lower yourself until your elbows are perpendicular to the floor.
- Get back to the initial position by contracting chest muscles and push yourself upwards using your hands.
Dumbbell Push Press
This exercise easy to master. This works on your Glutes, Hamstrings, Quads, Core, Deltoids, Trapezius, Triceps, Forearms.
- Take two dumbbells and hold them in your hands, resting on your shoulders; this is the starting point.
- Your palms should be facing each other.
- Dip your knees.
- Push yourself up using your legs and push the weight over the shoulders. Lower the dumbbells back to the starting point.
This exercise is famous not only for its benefits to your shoulders and back but also for the injuries it causes. Be very careful while doing this exercise.
- Keep your legs shoulder-length apart. Take a weight into your hands, be it a kettlebell, barbell, etc.
- The starting point is holding the weight at the thigh level. Move your hands upwards slowly, as you keep the weights closer to your body. Stop once you reach the shoulder height.
- Return to the starting point. Do as many reps as possible.
Standing Reverse Fly
This exercise targets your rear shoulders(posterior deltoids) and upper back.
- Stand with your feet shoulder-width apart.
- Hold a light dumbbell in each hand, make the hips your fulcrum and move your chest forward to the floor until parallel.
- Allow the weights in your hands to hang down freely. Palms should face each other.
- Bend your knees slightly, bend your elbows slightly as you pull your shoulder blades toward the spine.
- Lower the weights back to the starting position.
- Do 8 – 12 repetitions.
Chest fly must be included in your workout routine. Do it the right way!
- Grab two dumbbells in your hands and lie flat on a bench and make sure that your legs are perpendicular (90°) to your body.
- Make sure your head, shoulders, and butt are in a straight line and touch the bench.
- Pull shoulders down and back to make contact with the bench.
- Grasp each dumbbell firmly and press the dumbbells to a shoulder-length to get to the starting position.
- Now bring those dumbbells downward simultaneously until they level with your chest,
- Now move the dumbbells back to the starting position creating an arc with your arms.