How to Get Rid of Bra Bulge and Back Fat with Effective Dumbbell Exercises

Picture this – you throw on your usual gym wear, but you notice your sports bra seems a bit too snug. So you take a glance in the mirror and you see it….the dreaded bra bulge.

Don’t panic. Getting rid of bra bulge can be challenging but with the right combo of dumbbell exercises, you can tone your upper body and get rid of back fat.

Let’s take a quick look at some effective workouts and tips.

Separating Fact from Fiction: Getting Rid of Bra Bulges

  • Myth: Spot toning – the idea that you can reduce fat in a specific area by targeting it with exercises – is the secret to getting rid of bra bulges and back fat.
  • Truth: Spot toning is a myth that has been debunked by several studies. Exercise stimulates weight loss over the entire body, albeit at different rates. Exercising a particular muscle group improves tone and muscle bulk, creating a more aesthetically appealing appearance, but it won’t cause weight loss in that particular area.
  • Myth: Strength training isn’t important for weight loss.
  • Truth: Strength training recruits major muscle groups, which helps burn calories during and after exercise. Additionally, larger muscles need more energy, which means fewer excess calories are stored as fat.
  • Myth: Lifting weights makes you bulky and masculine.
  • Truth: Weight lifting is a great way to build up a balanced physique. Add exercises that enhance the natural feminine physique like upper body, core, hip, and glute exercises.
  • Myth: You can lose fat in a few days.
  • Truth: Weight loss takes time, consistency and dedication. Most people can lose between four to eight pounds monthly, so noticeable weight loss might take several weeks to months.
  • Myth: Only heavy weights work for fat loss.
  • Truth: The weights you use for weight loss should be determined by your fitness level. There’s nothing wrong with starting from lighter weights and gradually working your way up to heavier ones as your fitness level improves.
  • Myth: Core exercises alone are enough to reduce back fat.
  • Truth: A mixture of full-body exercises, cardio and healthy dieting is much more effective for weight loss.
  • Myth: Bra Bulges are only caused by fat.
  • Truth: Other factors like poor posture, genetics, ageing, and poorly fitting bras can also contribute to bra bulges.

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How To Choose the Right Sports Bra

Choosing the right sports bra means more than just choosing a stylish fit. It should be comfortable, provide support, and keep you cool during your workout. Here are some tips to help you find the perfect sports bra:

Know Your Measurements 

To figure out your band size measure around your ribcage, just under your bust.

For your cup size measure around the fullest part of your bust. Subtract your band size from this measurement to find your cup size (e.g., if your bust measurement is 36 inches and your band is 32, the difference is 4 inches, meaning you’d need a D cup).

A sports bra should be a bit snugger than your usual bra but still comfortable. 

Choose the Right Support Level

Lighter support bras with thinner straps are OK for activities like yoga, Pilates, or walking.

For activities like cycling, strength training, or hiking, medium-impact sports bras provide better support, with more structure and wider straps.

A high-impact bra will provide maximum support during running, jumping, or intense workouts. These have wider bands, adjustable straps, and extra support in the cup area.

Look for Moisture-Wicking Fabric

Choose a sports bra made of breathable, moisture-wicking fabric like nylon, polyester, or spandex. This helps keep you cool and dry by drawing sweat away from your skin.

You can also use other wicking tools like arm sleeves, caps, leggings, and socks.

Test the Band Fit

The band is the primary source of support, so it should fit snugly but not too tight. You should be able to slide two fingers between your skin and the band comfortably.

If the band rides up your back, it’s too loose; if it digs in, it’s too tight.

Check the Straps

Wide straps offer more support and distribute pressure more evenly across the shoulders.

Adjustable straps allow you to customize the fit for different activities and body shapes.

Racerback straps often offer more support and stability, reducing shoulder strain.

Cup Fit and Coverage

You can choose between encapsulation or compression sports bras.

Encapsulation bras have separate cups that offer more individualized support, while Compression bras press the breasts against the chest, which works well for smaller busts.

Make sure your breasts fit comfortably within the cups, with no bulging or gaping.

Do the Bounce Test

Try on a sports bra and jump or jog in place to test how well it holds your breasts in place. A good sports bra should minimize bounce without feeling too restrictive.

9 Back Building Exercises to Banish Your Bra Bulge

Here are nine exercises to help you get rid of that bra bulge and back fat:

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1. Wide Fly – 45 seconds

  • Start in a standing position with a dumbbell in each hand and your arms extended in front of you.
  • Bend forward by hinging at your hips until your upper body is almost parallel to the floor.
  • Slowly raise the weights out to the sides in a wide arc, then bring them back down together.
  • Repeat this exercise for forty-five seconds.
Arm and chest exercise with dumbbell - Wide Fly

2. Narrow Lunge – 45 seconds

  • Step one foot forward and lower into a lunge.
  • Hinge forward at the hips until your upper body is in line with your back leg.
  • Hold the dumbbells with your arms fully extended and palms facing downwards.
  • Raise the dumbbells until your outstretched arms are in line with the rest of your body, then pull them down towards your shoulder similar to an overhead press.
  • Repeat this exercise for forty-five seconds.
Lose back fat with dumbbell - Narrow Lunge

3. Push up – 45 seconds

  • Start in a plank position, lower your body by bending your elbows until your chest nearly touches the floor, then push back up.
  • At the top of this motion, transition into an upside-down V-shape by bending at your hips while keeping your arms extended overhead.
  • At the same time, bend your knees slightly and push your hips back.
  • Repeat this exercise for forty-five seconds.

Try out this exercise with a weighted vest.

Lose upper back fat exercise - Push up

4. Hand Row – 45 seconds on each side

  • In a bent-over position with a dumbbell in each hand, pull one dumbbell up toward your hip, squeezing the shoulder blades together.
  • At the top of the motion extend your arm until the dumbbell is pointing straight behind you, then lower it back down. 
  • Repeat this exercise for forty-five seconds on each side.

Try out this exercise with a resistance band to take it to the next level.

Arm and back exercise for female - Hand Row
Dumbbell Exercises to Erase Bra Bulge and Back Fat

5. Snow Angel – 45 seconds

  • Lie face down on the floor with arms extended above your head.
  • Lift both arms and legs slightly off the ground, moving them outward and back in, mimicking a snow angel. 
  • Repeat this exercise for forty-five seconds.

If you want to add some challenge to your snow angel routine consider adding wrist and ankle weights.

Back fat exercise with no equipment - Snow Angel

6. Reach Pull – 45 seconds

  • Lay flat on a mat.
  • Lift your chest several inches off the floor.
  • Extend your arms forward, then pull them back towards your side by squeezing your shoulder blades together.
  • Repeat this exercise for forty-five seconds.

Try this out with ankle weights or while holding a pair of dumbbells.

Back fat exercise for women - Reach Pull

7. Narrow Chest Press – 45 seconds

  • In a sitting position bend backwards about forty-five degrees.
  • Hold both dumbbells above your chest with your elbows close to your sides.
  • Lower the weights toward your chest, keeping your elbows tucked in, then press them back up.
  • Repeat this exercise for forty-five seconds.
Chest exercise with dumbbell - Narrow Chest Press

8. Chest Fly – 45 seconds

  • Lie on an exercise mat holding dumbbells, bend your knees while placing your feet flat against the mat, and lift your hips off the floor.
  • Extend your arms out to the side, then bring them together over you in a wide arc.
  • Lower both arms back down and perform several mini-circle motions with your outstretched arms.
  • Repeat this exercise for forty-five seconds.
Bra bulge exercise - Chest Fly

9. Side Body Lift – 45 seconds

  • Start in a high plank position.
  • Lower your body by bending your elbows until your body is flat on the floor.
  • Lift your arms while keeping both elbows bent and tucked close to your body.
  • Repeat this exercise for forty-five seconds.

Try using a balance ball to add some extra challenge.

Lose back fat exercise at home - Side Body Lift

For more visuals, be sure to check out this video by Fitbymik.

What You Should Know About How To Get Rid of Bra Bulges With Back Exercises

  • How long does it take to lose back fat with resistance training?

This depends on several factors like your diet, workout routine, genetics, health, and pre-workout weight. For most people, a healthy weight loss goal would be between four to eight pounds per month.

  • How do you lift dumbbells without hurting your back?

Use weights heavy enough to pose a challenge, but light enough to perform each exercise with smooth, controlled motions. Maintain proper form by engaging your core and keeping a neutral spine. Warm up with a couple of light reps and give your body enough time to recover between sessions.

  • What is the best exercise for bra bulge?

It’s hard to point out the “best” exercise for getting rid of a bra bulge. However, exercises that target the upper back and shoulders are quite effective. For example, bent-over dumbbell rows and push-ups with a weighted vest.

  • Does working on your chest can reduce the size of the breast?

No, working on your chest does not directly make your breasts smaller. However, a large portion of the breast is fatty tissue, so losing a significant amount of weight could make your breast appear smaller.

  • What causes back and bra bulges?

Most often these are common areas where fat can accumulate. However, other factors like poor posture, genetics, ageing, and poorly fitting bras can also contribute.

Bottom Line

Consistent effort, proper form, and a balanced back workout routine will help you tackle bra bulge and back fat. Stay patient, track your progress, and get moving!

You are welcome to pin and share this workout to your Pinterest board for future workouts.

Achieve a Sculpted Back: Dumbbell Workouts to Lose Bra Bulge and Back Fat

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