The Best Exercises to Get Rid of Bra Fat

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The Best Exercises for Getting Rid of Bra Fat

Many people struggle to get rid of their upper back fat, also known as “bra fat” or “bra bulge”. Here are a number of simple exercises that will allow you to tone your upper back muscles, get more defined look and help you to banish bra fat!

Remember that if you are overweight you will also need to shed this extra weight to notice results. You can start walking, make these 12 simple tweaks or use these 3 tricks to lose up to 88 pounds in 1 year! 


You should also make sure that you are wearing the right bra and that it fits you well.

Exercises to Get Rid of Bra Fat (Bra Bulge)

These eight exercises will allow you to get rid of back fat. they target all of the muscles in your upper body to help you banish bra bulge and sculpt a strong, sexy back, and shoulders.

Back Fly

back fly

1. Sit on a chair, your feet close together.
2. Lean your upper body forward, your arms hanging down holding the weights.
3. Slightly bend your elbows, your palms facing each other, and raise the weights to your sides until your upper arms are parallel to the floor.
4. Hold, and then return to the starting position.

Repeat 10 times.

Standing Rear Delt Raises

delt raises

1. Bend your waist while your feet shoulder-width apart. Hold your weights in front of you with straight arms.
2. Lift your weights while keeping your arms straight until your arms are parallel to the floor.
3. Hold, and then return to the starting position.

Repeat 10 times.




1. Start in a plank position with hands beneath your shoulders. Your legs are extended back and your feet flexed.
2. Keep your ab muscles tight and bring your left knee towards your left elbow. Hold, then return to starting position.
3. Switch sides and repeat 20 times alternating sides.

Bent Over Raw

bent over raw

1. Bend 90 degrees from your waist, your back straight, your knees slightly bent and your feet shoulder-width apart.
2. Hold a weight in each hand, your palms facing your legs. Bend your elbows, raising the weights up while squeezing the shoulder blades together.
3. Hold, and then return to the starting position.

Repeat 10 times.

Upright Row

upright row

1. Stand with your feet shoulder-width apart and your knees are slightly bent. Your arms holding the weights in front of your thighs.
2. Bend your elbows and lift them up as illustrated.
3. Hold, and then return to the starting position.


Repeat 10 times.

Push-Up Holds

push up holds

Push up hold is a great exercise for firming your chest, and as an added bonus it will also strengthen your back and core muscles.  You can do it at home without any special equipment. For an easier variation you can place your knees on the ground. It is also one of the best exercises for firming and lifting your breasts.

1. Lie on your stomach and place hands on the ground next to your armpits and push yourself up so your elbows are slightly bent. Make sure you keep your stomach tensed.
2. Bend elbows and lower body until hovering a few inches above the floor. Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath.
3. Then repeat again by lowering back down to your lowest point, holding for 1 deep breath and coming back to your half-way point for one more hold.
4. Repeat as many times as you can.




This is a good overall exercise that tightens your belly, chest, arms, back, glutes and legs too. It builds strength in these areas with body weight rather than equipment (you can add weights for extra challenge). It is also one of the best exercises for firming and lifting your breasts.

1. Hold your body up in a pushup position, with your legs wider than hip width for more stability.
2. Lift your right arm, holding the weight up, and open your body all the way to the right making a “T” shape with your body. Remain in that position for 10 seconds.
3. Return to your starting position and do the same on left side. That’s one rep. Do 5-10 reps.

If you find this exercise too difficult to hold for more than a second or two, put your knee or knees on the ground. As you gain strength, holding the pose for longer periods of time should become much easier.

How to Make It Harder

  • Lift top leg 6 inches off bottom leg, so top leg is hovering in the air.
  • Use five to 10-pound weights as handles.

Pull Down Band

pull down band

If you want to take a break from your dumbbells, and you have resistance band at home, you can add this exercise as well.

1. Sit on a chair or stand with your feet shoulder-width apart. Hold tightly the band with your hands over your head keeping your elbows slightly bent.
2. Your right hand remains in the same position (anchor hand) while you lower your left hand to your side at 45 degrees.
3. Pull your left hand down until it reaches chest height. Hold, and then return to the starting position.
4. Repeat 10 times and switch sides.

Here are more exercises that you can do at home to tone your whole body (including images):
1. Exercises To Firm And Lift Your Breasts
2. Get a Flat Tummy with These 8 Exercises
3. 6 Simple Exercises to Get Rid of Jiggly Arms
4. The Best Exercises to Improve Your Posture
5. Top 13 Exercises to Strengthen Your Back
6. Double Chin Exercises – Learn How to Lose Double Chin Without Chin Liposuction
7. 10 Exercises to Tone Your Legs and Butt At Home (With Illustrations)

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2 Responses to The Best Exercises to Get Rid of Bra Fat

  1. Peggy says:

    How is one to do exercises in a wheelchair? Do you have any suggestions. I’ve gain about 60 pounds since being in it.

    • Jenny Hills says:

      Some of the exercises can be done while sitting on a chair rather than standing, while others are not suitable for wheelchair. For example: the first two exercises (Back Fly and Rear Delt Raises) can be done while sitting, Bent Over Raw can be done on a chair while you lean forward, same for Upright Row and the last one (Pull Down Band) which can be done while sitting. I’d also recommend to read “How to lose weight in a wheelchair” by NHS UK.

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