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6 Bra Back Fat Exercises to Minimize Bra Bulge

7 min read
a woman wearing a sports bra, standing with her back, with a visible bra bulge_bra back fat
Natasha Caleel post Reviewer Natasha Caleel post Reviewer
Verified by Natasha Caleel
MS in Occupational Therapy, BS in Kinesiology, Certified Corrective Exercise Specialist, CrossFit Level 1 Coach

Table of Contents

Many women do not like the fat bulge around the back band of the bra, and it can affect a woman’s self-esteem and overall self-image. However, this can be prevented or minimized if some strategies are set in place. 

In this article, we will discuss our top tips on how to tone the muscles of the back area and get rid of the fat on your back that sits under the bra.

What Causes Bra Back Fat?

Bra back fat and back rolls can be caused by several factors. Below, we briefly discuss the main ones. 

Excess Body Fat

Carrying excess body fat is one of the main causes of back rolls. However, as fat tissue is rather soft, wearing clothing that has strings or straps can accentuate the bulge’s unpleasant appearance.

Reduced Skin Elasticity

Aging can also be a cause of back rolls or excess back fat that is made worse in appearance by a tight bra. This is because we tend to lose skin tone and elasticity as we age, which ultimately can lead to the formation of sagging skin. [1]

Wrong Bra Size

Wearing a bra that is too tight is not only uncomfortable but can make back fat more prominent. Regardless of your body composition, wearing a bra that is too tight can affect your appearance.

Muscle Atrophy

Lack of weight training combined with aging can cause atrophy of the muscles of the back, leading to decreased muscle tone and skin sagging. [2] [3] Needless to say, this can further accentuate the rolls on your back when wearing a bra.

However, this can be minimized as aging people can also tone up their bodies through exercise and appropriate nutrition.

6 Exercises to Get Rid of Back Rolls

The fat bulge formed on the back by the bra straps can be improved with bra bulge exercises that target the back and midsection

Here is a list of 6 exercises that target the muscles underneath your mid-back fat that will help you get more defined. We also recommend adding some breast-firming exercises to your routine for well-rounded results and achieving more perky breasts.

#1 Renegade Rows

a woman is performing renegate rows_plank dumbbell rows_bra back fat

Holding a dumbbell in each hand, place yourself in an extended plank position. Keeping your core tight and the whole body stable, lift one arm at a time to squeeze your lats.

Reps and sets

Perform 3-4 sets of 8-12 repetitions on each side.

#2 Bent-Over Rows

a woman is performing bent-over rows with a resistance band_bra back fat

Stand on a handle band, holding a handle in each hand. You can also perform this exercise with dumbbells.

Hinge at the hips to move your torso forward. From this position, lower the handles down in front of your legs, then move them up to squeeze your back. 

Reps and sets

Perform 4 sets of 10-12 repetitions.

#3 Rear Delt Raises

a woman is performing Rear Delt Raises with a handle resistance band_bra back fat

Stand on a handle band, then take resistance band handles in the opposite hand. You can also perform this exercise with dumbbells.

Hinge your hips back to move your torso forward, parallel to the floor. With your palms facing each other and the arms extended down in front of your legs, open your arms to squeeze your back. Then move the arms back down to their starting position.

Reps and sets

Perform 4 sets of 10-12 repetitions.

#4 Narrow Push-Ups

a woman is performing narrow push up_bra back fat

Place yourself in an extended plank, keeping your core tight. Put your hands inside the shoulders to achieve a narrow-grip position. Bend your elbows to lower your whole body to the floor, then push through your arms to move back into the starting position.

Reps and sets

Perform 4-5 sets of 6-10 repetitions.

#5 Spiderman

a woman is performing spiderman exercise_bra back fat

Place yourself in an extended plank position. Maintaining a tight core, bring your right knee towards your right elbow until you feel the muscles on the side of your back and core contracting. Then move the leg back into its original position and repeat on the other side.

Reps and sets

Perform 3-4 sets of 8-12 repetitions on each side.

#6 Side Plank Shoulder Rotations

a woman is performing Side Plank Dumbbells Reverse Fly_bra back fat

Place yourself in a low side plank, using your forearm and knee for support. Grab a dumbbell with the other hand and position it on the floor in front of you at chest height. Lift the weight up in line with your body by rotating your shoulders externally and extending the arm, then move the dumbbell back into the starting position. 

Reps and sets

Perform 4 sets of 8-12 repetitions.

The above workout requires minimal equipment and is designed to use only your body weight and a pair of dumbbells or a resistance band.

It should take around 45 to 60 minutes to complete the entire workout, depending on the number of repetitions and sets performed. 

It is best to include these bra fat exercises in your training routine a minimum of 2 times per week in order to get rid of your back rolls faster. [4]  

4 Helpful Tips to Consider While Targeting Bra Back Fat

The fat surrounding your bra can be reduced through targeted workouts. However, this is unlikely to generate the desired results if not paired with some lifestyle changes. This is because resistance training can help you tone up those muscles, but not necessarily tighten the skin or lose the excess fat. 

Below you can find some helpful tips that will assist you in getting rid of bra back fat if paired with the exercises mentioned above. 

Tailor Your Nutrition

If your back rolls are a result of excess body fat, you should first pair the above workout routine with an appropriate hypocaloric diet. Ideally, you should aim to eat fewer calories than you burn to encourage fat loss, with particular emphasis on the consumption of high-quality protein and whole foods. 

However, make sure not to reduce your calories too much to avoid losing your curves. [5] 

Increase Your Overall Activity Levels

Exercises specific to the back muscles are great for toning up that area. However, they may not be enough on their own, especially if the back rolls are due to being overweight or obese.

In this regard, along with a healthy diet, aim to increase your overall activity levels to further encourage changes in body composition and show off those hard-earned back muscles. [6] 

Track Your Fitness Journey

Exercising is great, but for the best results, it is helpful to track your fitness progression to ensure you continue to challenge your body and give it the stimulus it needs to continue to see results. [7] Try a fitness app like FitCoach to do so accurately and effortlessly. Plus, seeing your progress over time will also help keep you motivated. [8]

Wear Seamless Bras…That Fit Right

As previously mentioned, wearing a bra that is too tight can exacerbate the look of fat bulges on your back. Moreover, some bra designs may also be less flattering than others. 

For instance, seamless bras usually wrap your bust more flawlessly, as they are designed to hug one’s body in a way that no lines should be seen through clothing. Even then, ensure you pick the correct size to look your best. 

Final Words

Back fat can be a cause of distress for many women, especially when wearing bras that dig into the skin, worsening the appearance of excess fat in that area. 

Below you can find all the main points you should know about back fat and how to deal with it:

  • Back fat can be caused by excess body fat, loose skin from aging, back muscles that lack tone, or tight bras.
  • Resistance training that targets back muscles can help tone up the muscles in that area and improve the look of back rolls. Ideally, perform your back training routine a minimum of 2 times per week to achieve results. 
  • Toning up the muscles may not be enough to get rid of unwanted back fat. Aim to pair your back-targeted workouts with a healthy diet rich in whole foods and protein, as well as higher activity levels to promote weight loss.
  • Wearing a bra of the correct size can do wonders when it comes to reducing the fat bulges on your back. Wearing a seamless bra that fits right, however, can further improve the look of your back thanks to its ability to wrap the body without digging into the softer parts of the torso. 
Disclaimer This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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