Get Rid of Your “Bra Bulge” With These Exercises, Trainer Says

There’s nothing worse than throwing on your favorite top only to look in the mirror and discover you have the unfortunate “bra bulge.” As a trainer, I know this is a major area of ​​frustration for my clients. That is why I have put together some of the best exercises to get rid of bra bulge once and for all.

While the solution can sometimes be as simple as making sure you’re wearing the correct size bra or eating a nutrient-dense diet, you can also strengthen the muscles around your bra, which are predominantly the chest and back. Also, strengthening these muscles improve your posture and give you a little boost of confidence.

So without further ado, let’s get into four training that use your body weight and light weights to lose bra bulge forever. (As for dumbbells, I recommend using three to five pound hand weights.) Say goodbye to “bulge” and hello to a smooth, sculpted upper body!

The first of the exercises to get rid of the bra bulge is the Pushup. We’re not going to lie: push-ups are tough, but they’ll burn fat and shred your arms (and abs) in a matter of weeks.6254a4d1642c605c54bf1cab17d50f1e

To start, bring your hands wider than shoulder-width apart with your elbows out to the sides. You can choose to do them high on your thighs (knees bent and feet together) or with your legs straight for an extra challenge.

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The next exercise may seem easy at first, but once you’ve done enough reps, you’ll feel the burn. First, take your dumbbells and wrap your hands around them tightly. For proper form, stand with your tummy tucked in and your knees bent, and position your arms in a goalkeeper position: elbows bent and slightly below your shoulders with your palms facing out. Extend your hands above your head with your arms straight. Your hands should be slightly in front of your face as you lower your arms back to the starting position.

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While the focus of this move is in your chest, you’ll feel it deeply in your shoulders as well. Keeping the weights in hand, start again in that goalpost position. Squeeze your elbows and stop when your elbows are directly in front of your shoulders to engage your pectoral muscles. Then slowly open your arms back to the starting position and find a solid stretch in your chest.

Last but not least, it’s the ultimate move to fire up all your chest and back muscles! Keeping the dumbbells in your hands, lean forward at a 45-degree angle, bend your knees, and engage your core. Put your hands in front of you, making a big circle with your arms like there’s a beach ball in the middle, and look up to lengthen your neck. Keeping your elbows at shoulder height, spread the weights apart and bring your shoulder blades together. Then lower back to the starting position.

jaquie smith