No matter how you slice it, bra bulge -- you know, that roll of fat that's visible under your T-shirt -- isn't cute. Unfortunately, unlike your abs or arms, there aren't a ton of dedicated exercises that can put your trouble area on blast. While it's impossible to spot reduce that specific body part, by adding toning exercises to regular cardio and strength training, you can look better in your bra with a smoother, more toned back. Bring on the lingerie!
Tape measure
Step 1
Add a series of back-centric exercises to your usual weight-lifting routine. Exercises that cause you to contract the upper-back muscles can help you target the bra overhang area. Try a reverse fly -- lie belly-down on the end of a weight bench or stability ball with your feet on the floor. With a weight in either hand, inhale and lift the weights laterally, with your elbows bent at a 90-degree angle, bringing your shoulder blades together. Repeat eight to 12 times to complete a set.
Step 2
Try rows to help tone up your back muscles, as suggested by "Glamour" magazine. Grab a chair and a weight. Place your right knee and your right hand on the chair, with the weight in your left hand. Inhale and bring your left hand into your chest, allowing your elbow to bend perpendicular to your body and release, repeating eight to 12 times.
Step 3
Schedule cardiovascular exercise as part of your usual workout. The Centers for Disease Control and Prevention recommends that healthy adults get at least 150 minutes of cardio each week. Because you can't spot reduce trouble areas, cardio can help burn calories and effectively lose some of the excess weight -- with dietary measures, of course -- that can lead to excess fat on the back.
Step 4
Track your workout success by measuring your back and chest. You won't be able to detect the exact weight loss in your back -- those results on the scale are general overall weight loss. Instead, grab a tape measure and measure the area giving you the most trouble. For bra overhang, slip the measuring tape just under your armpits and measure all the way around. Then, measure every one or two weeks and you should be able to see a difference as you continue to exercise.
Step 5
Get a professional bra fitting. As you lose and gain weight, your band size fluctuates and your bra overhang could actually be the result of a too-tight or generally unsupportive bra. Weight Watchers also suggests a smooth-back bra that doesn't use clasps and elastic, which can dig into your skin and cause overhang.
Things You'll Need
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Writer Bio
Kay Ireland specializes in health, fitness and lifestyle topics. She is a support worker in the neonatal intensive care and antepartum units of her local hospital and recently became a certified group fitness instructor.