The Best Exercises to Fight the War on Bra Back Fat
The war on bra back fat has been raging since time immemorial, leaving many women feeling defeated. But don’t despair! There are ways to fight back and join the winning side: you just need to know which exercises target this area with the greatest success. From strength-building moves that sculpt strong muscles to cardio exercises that burn and melt fat for good, these moves will give you the confidence to take your bra off without fear.
Ready to join battle? Let’s jump right in!
Our first set of exercises are those that are perfect for building strong muscles in your back. Pick a weight – it can be anything from dumbbells to a medicine ball – and start with the classic standing row. By standing with your feet shoulder-width apart and keeping your chest up as you draw your arms back in rows, you will work the muscle fibers in your back to develop strength and definition.
The second key exercise that will help defeat the war on bra back fat is the chest press. Lay flat on your back and use dumbbells or a barbell to press a weight above your chest for several repetitions, feeling those muscles contract and build.
The third set of exercises are those which work your deltoid muscles in your shoulder area. To get the most out of these moves, make sure your arms are in a straight line when pushing against weights and your palms are facing forward. The lateral raise is great for this, as it works both the front and back of your shoulders simultaneously.
Our fourth set of exercises are designed to do something really important: increase your metabolism. High intensity interval training (HIIT) is perfect for this. By doing all-out bursts of exercises followed by a few seconds’ rest, you’ll be giving your body a fat-fighting boost that will help to reduce those fat deposits.
Finally, don’t forget about classic cardio like running or cycling. These low-impact forms of exercise will help to burn off fat and reduce excess body fat, while strengthening all your back muscles for the perfect bra line.
Next, let’s take a look at a combination of yoga, Pilates and other core-strengthening exercises we can use to target the war on bra back fat. Start with Pilates’ “hungry cat” pose to work your deltoids and build strong muscles. Yoga’s Warrior 2 and Three are great for the bra line, too. Follow these poses with variations of planks, including the high plank, the side plank and the side lift, to work on your arms, neck, shoulders, and back areas, activating the muscles with precision exercises.
For our third set of moves, target your triceps and build strength. This will help burn off body fat in the upper arms and carve those sculpted lines. Try dips on a bench with your legs outstretched and arms extended for multiple repetitions, as well as tricep kickbacks using light weights.
Our fourth set of exercises are strength-building using weights. Start with bent-over rows, as this will target all those upper and mid-back muscles and help to reduce fat deposits. This can be done with dumbbells or a barbell to increase the challenge, and follow it up with bicep curls for the full range of bra back fat-fighting benefits.
Finally, don’t forget about those all-important push-ups! Targeting your pecs directly, these moves will help to create a well-defined upper chest that will become the base of your entire bra line.
Now, let’s take a look at a workout plan to really ramp up the war on bra back fat. For this, let’s combine the exercises of our first set – such as standing rows and chest presses – which build strength, with those from our second set – HIIT – which help to burn fat.
Start with 10-12 standing rows on each side with a light weight, followed by a 30-second sprint to push your body into HIIT mode. Repeat this for 2-3 sets, then move back to traditional strength-building moves like bicep curls and dips. Finish off with 10-12 push-ups to cap off your bra line workout.
Another great way to tackle this issue is to combine a higher-intensity training program with a low-intensity one. Start with some HIIT exercises, such as fast-paced mountain climbers or high intensity cardio, before reducing the intensity for a few minutes. This will be followed by a few minutes of strength-building exercises, like planks and tricep kickbacks. Repeat this for 2-3 sets, and you’ll be seeing results in no time!
Now let’s explore how we can use core-stabilizing exercises to work on our bra back fat. Start with modified Pilates moves like the hundred and the roll-over, which help to activate and strengthen your core muscles. Then, for all-important visceral fat burning, move onto Pilates bridging, planks, and leg lifts. Finish off with full-body, strength-building exercises like squats with weights to give those confidence-boosting lines.
Finally, let’s take a look at using our own body weight to help tackle the war on bra back fat. Classic moves like modified push-ups and burpees are great for this, as they target a variety of muscle groups in the arms, chest, and back while burning fat along the way. Follow this up with other moves like planks and mountain climbers to work on your core and strengthen the area.
By combining all of these exercises and creating your own personalized workout, you’ll be sure to see dramatic results in no time. So, get that bra out, put it on and start fighting the war on bra back fat today!
Heading to the gym? Here’s a fantastic full-body bra back fat-fighting workout to try: start with 10-12 of shoulder presses using a light weight, followed by 10-12 push-ups. Next, do 15-20 squats with dumbbells, followed by 20-30 bent-over rows. Finish off with 20-30 of tricep dips on a bench or step, and finish off with a few rounds of mountain climbers and burpees.
If you want to up the intensity, try adding in HIIT exercises like sprints, skipping and jumping jacks. Remember to take a few seconds break between each set to get the most out of the workout.
Still don’t feel like you’re winning the war on bra back fat? Don’t worry – there’s one more fantastic option you can try. Pilates is a fantastic way to strengthen and tone those difficult muscles in your back. Activities like the roll-up, leg circles, and the breaststroke-like swan dive will give you the sculpted look you’re going for.
If you still find yourself needing extra oomph, try adding weights into the exercises. Weights and resistance bands are great for increasing muscle size, so consider picking some up if you’re struggling to get the results you’re after.
Sometimes getting into your bra can be a battle in itself – so why not make it simpler? Post-workout stretching is essential: it will help to relax the muscles and reduce stress in the area. Make sure to take some time after your workouts to do some stretches like the cobra and the child’s pose to open up the back, helping to reduce feelings of tension.
By following these great exercises and making post-workout stretching a priority, you’ll soon discover the winning side of the war on bra back fat. And with a renewed sense of confidence after winning, you’ll be set to take on anything life throws at you! So what are you waiting for? Get out there and start fighting!
