Simple Exercises To Get Rid of Bra Bulge

Bra fat looks really unattractive! It’s the truth; let’s just keep all the “body shaming” issue aside and accept it. If you are not very comfortable wearing a shoulder less or strappy dress, one of the major reason is bra fat. You have a simple solution to deal with this – just reduce bra fat!


The exercises listed below are great for both men and women, and can be completed at home or at the gym with minimal equipment. Try completing 4 sets of 10 reps with an appropriate weight—meaning a weight that allows you to perform the exercise with proper form.

1. Shoulder Press:
How to do it:
  • Stand with your feet shoulder-width apart. Knees remain slightly bend.
  • Hold the pair of dumbbells and take your hands just above your shoulders. Palms will face each other but remain on either sides close to shoulders
  • Holding the weights, stretch your arms straight overhead.
  • Hold them there for just a second.
  • Lower your hands and bring back to the original position, just above the shoulders. Do this rather
  • slowly, take 3-4 seconds to bring the hands down.
  • Repeat for 8-10 times.
2. Mountain Climbers:
How to do it:
  • Start in plank position, hands directly underneath your shoulders, elbows locked, abs tight and engaged, glutes squeezed, knees and feet together.
  • Raise one knee up, bent in towards your chest with the ball of the foot planted on the ground.
  • Jump and switch the position of the legs while you’re still in the air.
  • Focus on keeping the body straight and in that tight plank position throughout.
  • Repeat this movement in rapid succession while still maintaining form, for 30 seconds to one minute.
3. Lifting Weights:
How to do it:
  • Sit on a surface and hold that item with both of your hands and keep it high above the head.
  • Slowly bring the weight down at the back.
  • Lower to the extent that you can.
  • Then move it up
  • The arms will be benefited if you move the hands slowly.
  • Practice 3 sets of 20 reps.
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