Say Goodbye to Bra Fat With These Essential Exercises
Sick of bra fat? Frustrated with the dreaded muffin top? Ready to say goodbye to the dreaded bulge that creeps around the edges of your favourite bra? Its time to say goodbye to bra fat through essential exercises.
As you know, the dreaded bra fat doesnt just appear out of nowhere, its typically a result of excess fat stored in the chest and back areas. That’s why targeting these areas with specific exercises is key when it comes to saying goodbye to bra fat.
Not all exercises are created equal, though. You will want to focus on implementing exercises that specifically target and tone the chest and back muscles. Not only will this help burn stubborn fat, but build muscle for a more toned and firm physique. Here are some of the best exercises for saying goodbye to bra fat for good:
Firstly, a great exercise to target chest and back fat is back extensions. Start by laying on your stomach on the floor with your legs extended out behind you, and your hands at your side with palms facing up. Slowly lift your chest off the floor and reach back behind you as far as you can with your arms, before slowly returning to the starting position. Repeat this exercise for 15 to 20 reps, and 3 sets.
Another exercise to target bra fat is pull-ups. To perform a pull-up, begin by securing both hands onto the bar above your head. With your feet slightly bent, slowly lift your chin and chest towards the bar. Once you reach breathing height, slowly lower yourself back down to the starting position. Repeat this exercise for 15 to 20 reps, and 3 sets.
For a real targeted fat-burning and muscle toning exercise, try chest presses. To perform, begin by laying on your back with your hands extended outward in front of you and your feet planted firmly on the floor. Then, slowly press your hands away from your chest, as you lift your chest off the ground. Keep your elbows slightly bent throughout the exercises, and slowly move your hands back towards your chest. Repeat this exercise for 15 to 20 reps, and 3 sets.
Planks are a great exercise for toning your core and lower back, as well as aiding in fat loss. Begin by getting into a push-up pose with your elbows planted on the ground, then slowly lower your body until your forearms are lying flat. Make sure to keep your core engaged throughout the exercise, and slowly hold for 10 to 15 seconds. Repeat this for 2 sets.
These exercises are essential to say goodbye to bra fat and build the physique you desire. Make sure to add an extra element of cardio to your routine for an additional body toning effect.
Add Bicycling to Recharge Your Fat Loss
Bicycling is a great fat-burning exercise to combine with your strength-training exercises. A moderate-intensity cycling session, can help you burn up to 500 calories in just an hour thats about a third of the daily recommended calorie intake for most adults. Not only can you say goodbye to bra fat, cycling can also help tone hammies, glutes, and quads for extra support and mobility.
If youre a beginner in cycling, start by taking a safe distance from traffic and ensure you get comfortable with the terrain before increasing your speed. This will also help you to establish a better sense of balance and coordination. And you dont even have to go to a gym for this one! Cycling can be done outdoors, at home, or even in the nearby park.
Next level up Your Workout
Ready to kick it up a notch? High-intensity interval training (HIIT) is a great cardio exercise for fat loss that is effective even in short sessions. It should be noted though, that HIIT is a strenuous exercise so it should only be practiced if you have attained a minimum level of fitness.
To perform HIIT, start by doing a warm-up then alternate periods of intense exercise with short periods of rest. For example, if youre running, you can begin with a brisk walk for the warm-up phase, then alternate periods of sprinting with jogging for several sets. HIIT exercises can help you burn fat faster, and help with toning too.
All you Need for Swimming
Swimming is perhaps one of the best fat-burning cardio workouts and can target more area of the body in a single go. You can burn up to 600 calories in an hour, and you dont realize the strain of said exercise, because it is a low-impact option. Swimming should always be done with proper equipment and suitable swim attire that fits correctly.
For your bra fat-burning routine, focus on strokes like the breaststroke and butterfly, which target the chest and back muscles the best. And get a kickboard and swimming float for extra resistance in your training session. Have an aim to increase the duration of use, and even the number of trips. Time yourself for an extra boost!
Dont forget to Include At-home Workouts
Missing the gym? Or, perhaps just want to squeeze in a quick at-home bra fat-burning workout? Heres a few you can try: partial squats, push-ups, and triceps dips. To perform the partial squat, start by standing straight and keeping your legs hip-width apart. Slowly bend your knees until they are almost at a 90-degree angle. Hold for 10 seconds, and return to the starting position. Repeat this exercise for 15 to 20 reps, and 3 sets.
For the best results, perform the push-ups and triceps dips right after. Begin the push-up by getting into an inclined position with your hands placed firmly on the ground. Slowly lower your entire body towards the ground as close as possible, then push your body back up to the starting position. Do 15-20 reps, and 3 sets of push-ups. Additionally, you can also perform triceps dips. Start with your hands gripped securely on the edge of a chair or stool, feet planted firmly on the ground. Then slowly bend your elbows and lower your entire body towards the ground, before slowly pushing up to the starting position. Do 15-20 reps and 3 sets of triceps dips.
By following these bra fat-burning exercises, you can finally say goodbye to the dreaded bulge and welcome the results of a toned and firm physique. Finally, dont forget to add in some nutritional changes, adequate rest, and adequate hydration to help with your fat loss goals. You got this!
