Tone Up Your Problem Areas: An Easy-to-Follow Workout to Get Rid of Bra Fat. Nobody wants to live with pockets of fat around their body, and this extends to those pesky areas known as bra fat. If you’re in the same boat and your bra continually rolls up beneath your breasts, this easy-to-follow workout might be just what you need to help tone up your problem area and get rid of the extra fat that just won’t go away no matter how much you work out or diet.
The goal of this exercise routine and diet plan is to target and reduce the fat around your bra area and give you confidence in the way you look. It is important to note, however, that since everybody’s body is different, the results and timeline for success will vary.
For best results, it is essential to mix cardio workouts with strength training for your upper body. The idea is to burn fat and ‘cut’ or slim down your muscle tone. As a rule of thumb, you should perform 2-3 sets of 10-15 reps of each exercise, with a focus on the muscle group near your bra area. For example, push-ups are ideal for engaging your chest muscles to help reduce the appearance of those dreaded rolls.
If you have any pre-existing injuries or medical conditions, be sure to speak to your doctor before starting this exercise program and adjust exercise frequency and intensity accordingly. To get the best results, you should also have a balanced diet with plenty of fibre and fresh vegetables that provide the necessary energy to help you push through your workouts and bodyweight exercises.
A simple body weight circuit can be done anywhere, and if done correctly, is an excellent choice for toning your problem areas. Begin with a warm up for 3-5 minutes and then move onto exercises such as high knees, side-steps and squats. High knees engage your abdominal muscles, while side-steps target your oblique muscles and squats your glutes – all muscles that shape the bra area.
When it comes to strength training, you can include exercises like planks, push-ups and chest presses. Planks engage your core and help pull in your abdominal muscles to create a slender middle section. Push-ups target your upper chest, and chest presses will shape and tone your breasts. You only require a pair of light-to-medium dumbbells and a set of knee pads for these exercises.
To finish off the workout, you should perform a few sets of lunges, tricep extensions, lateral raises and a short cool down of 3-5 minutes. Lunges help strengthen your glutes and thighs while tricep extensions will shape your arms and keep them toned. Lastly, lateral raises help strengthen your shoulder, scapular and traps.
You can also alternate your routine with exercises like swimming or dancing. Swimming offers a superior cardiovascular workout that helps maintain an efficient metabolism to support your diet plan. Dancing helps you move and increase your heart rate to also boost your metabolism.
Finally, to tone up your problem areas, you can do cardio at shorter intervals and ramps for twenty minutes to improve your heart rate and burn fat. Use the treadmill or stair-climber and start at a normal pace and then increase the speed and intensity. After reaching an acceptable intensity, lower the treadmill and breathe sharply. This will help you burn fat in your problem areas and make your workouts more efficient.
In addition, you can add HIIT (High Intensity Interval Training) into your routine. It involves continuous short bursts of high-intensity exercise broken up by short periods of rest to increase your overall fat loss rate. HIIT can include sprinting, jump squats and burpees.
Lastly, circuit training is another excellent choice for fat loss. You can perform 4-5 exercises back-to-back, with 10-15 reps of each exercise in a steady and continuous circuit. This technique helps you burn more calories faster and boosts your metabolism.
In summary, there are many workouts and diet plans you can follow to reduce areas of fat in the bra area and elsewhere on the body. Through a combination of cardio, strength training, and occasional HIIT and circuit training, you should see positive results after following the program for a few weeks. Coupled with a balanced diet that is packing in the right nutrients, you’ll be on your way to achieving a confident and toned body in no time.
