I know you’re here because you want to get rid of back fat, or bra bulge, or bra overhang. But the truth is, losing weight in a specific area is really hard to accomplish. Some specialists even say it’s impossible. But this is not the case!

How To Get Rid Of Back Fat And Bra Bulge

Here’s the right approach to spot-target fat deposits:

Workout

You see, side back fat is more of a consequence of overall weight gain. And to attack back fat and get rid of that unaesthetic bra bulge you need to reverse this process: to lose weight over the entire body.

So instead of targeting your back only, you should be focusing on full body exercises that torch fat overall. In other words, your workout routine should include a cardio session no matter what area of your body you want to slim and tone.

Of course, this isn’t enough since you also should be toning your problem area. So some of the exercises you’re doing must target your back, arms and core muscles.

Diet

Let’s talk about diet; because that’s what can really boost or slow down your weight loss process. A healthy and controlled diet can help get rid of back fat even twice as fast.

So focus on getting your body’s nutrients from the right foods:

• Protein – eggs, steak, chicken, fish, beans, greek yogurt;
• Fiber – berries, peas, coconut, nuts, beans, oat bran;
• Monounsaturated fats (the GOOD fat) – avocado, olive oil, Macadamia nuts;
• Vitamins and minerals – fruits and vegetables.

Now since you have an idea about the type of foods you need to consume to lose weight and get rid of back fat, let’s talk WATER.

Yes, a high amount of water is mandatory when trying to eliminate your bra bulge. More exactly, try to reach up to 3 liters of water every day. (More or less, depending on the intensity of your workout regimen.)

Targeting Back Fat

So remember, you can’t successfully get rid of back fat and bra bulge without achieving these 4 key points:

1. Cardio session – to lose fat in your entire body;
2. Back exercises – to target and tone your problem area;
3. Healthy diet – to speed up your weight loss process;
4. Reasonable water intake – to help your body function properly (after all, our body is more than 70% water).

In this article we’re going to focus on 5 exercises that target your problem area, to help you get rid of back fat and eliminate bra bulge for good!

Back Exercises To Get Rid Of Back Fat And Bra Bulge

Here are 6 simple, but powerful, moves that target your back and arm muscles, and can help you get rid of back fat. In just a few weeks you’ll enjoy a bra bulge free life 🙂

1. Push Up Holds (to failure)

Get down in a full plank position. Your hands should be placed underneath your shoulders, with arms fully extended.

Engage your abdominal muscles and maintain a straight line from head to heels. Lower your chest toward the floor like you’d perform a push up.

When you’re down, hold the position for 5 to 30 seconds, depending on your fitness level.

Then straighten up to starting position. Repeat this move as many times you can.

2. Plank With Lateral Arm Raise (1 minute)

Grab a pair of dumbbells in your hands and get down into a full plank position. Keep the dumbbells underneath your shoulders and arms fully extended. Your feet should be slightly wider than hip-width apart.

Slowly lift one dumbbell at your side, no higher than your shoulder level. Keep your arm extended and your body still.

Bring the dumbbell back down and repeat with the other one. Alternate for one minute or 15 reps per side.

into a straight-arm plank with hands below and in line with shoulders feet slightly wider than hip-width apart. Keeping hips as still as possible, lift one arm up to shoulder height. Return to center, and then lift the other arm to shoulder height.

3. Wide Grip Pull-Ups (to failure)

Grab a pullup bar with hands wider than shoulder-width apart and palms facing away from you. Your shoulders should be down and away from your ears during the entire exercise.

Pull yourself up until your head is entirely over the bar. Hold a second, then slowly lower yourself down without touching the floor. Repeat for as many times as you can.

4. Bent Over Rear Delt Raise With Dumbbells (1 minute)

Grab a pair of dumbbells and bend at the waist. Keep your feet hip-width apart, back straight and arms fully extended toward the floor. Your palms should be facing each other, knees and elbows slightly bent.

Slowly lift both dumbbells straight to the side at the same time. Try to reach your shoulder level.

Hold for a second, then slowly lower the dumbbells back down. Repeat for one minute or 20 reps.

5. Bent Over Barbell Row (1 minute)

Grab a barbell with palms facing away from you. Keep your knees slightly bent, feet hip-width apart and back bent at the waist. Keep your back straight during the entire exercise.

Now lift the barbell toward your chest. Hold for a second, then slowly lower the barbell down. Repeat for one minute or 20 total repetition.

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