Bra Fat Workout: Melt Fat and Tone a Strong, Sexy Upper Back
Lisa GoodwinStruggling with Bra Bulge? You’re Not Alone!
You know that little pocket of fat that peeks out around your bra strap? Whether you're rocking a sports bra, a cute summer dress, or just a fitted top, that area can sometimes feel like a trouble zone. But here’s the good news—you don’t need expensive gym equipment or endless hours of exercise to see progress!
The key? Targeted strength training, posture correction, and consistency. And I’m here to guide you through it with a simple, effective workout you can do right at home.
Freebie Alert! 🎉 Grab your Beginner’s Home Workout Cheat Sheet—a simple, step-by-step guide to help you get started with at-home workouts.
What Causes Bra Fat? (And How to Get Rid of It!)
Before we dive into the workout, let’s quickly break down why bra fat happens:
✅ Lack of Muscle Tone – Your back, shoulders, and arms need strength training to stay firm and sculpted.
✅ Poor Posture – Rounded shoulders and weak upper back muscles can exaggerate the appearance of bra bulge.
✅ Overall Body Fat Percentage – Spot reduction isn’t possible, but combining strength and cardio will help you burn fat while toning up.
The good news? A focused workout routine can help smooth and strengthen this area while boosting your posture and confidence!
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The Ultimate Bra Fat Workout (No Gym Required!)
Do this workout 3-4 times per week, and pair it with overall movement (like walking, stretching, and full-body workouts) for the best results.
💡 Tip: For extra resistance, use a resistance band or light weights!
#1 Reverse Flys (Targets Upper Back & Shoulders)
- Stand with a slight bend in your knees, hinge forward at your hips.
- Hold light weights (or water bottles), arms slightly bent, palms facing each other.
- Raise your arms outward to shoulder height, squeeze your shoulder blades together.
- Lower slowly. Repeat 12x.
#2 Wall Angels (Improves Posture & Strengthens Upper Back)
- Stand with your back against a wall, feet a few inches away.
- Press your lower back, shoulders, and head against the wall.
- Raise your arms into a “goal post” position, then extend them overhead.
- Lower back down. Repeat 10x.
#3 Push-Ups (Tones Chest, Arms, and Upper Back)
- Start in a high plank or knee plank position.
- Lower your chest toward the ground while keeping your elbows at a 45-degree angle.
- Press back up to the start. Repeat 10x.
#4 Superman Lifts (Strengthens Upper & Lower Back)
- Lie on your stomach, arms extended forward.
- Lift your arms, chest, and legs off the ground simultaneously.
- Hold for 2 seconds, then lower. Repeat 12x.
#5 Shoulder Blade Squeeze (Fixes Rounded Shoulders)
- Sit or stand tall, pull your shoulder blades back and down.
- Hold for 5 seconds, then release. Repeat 10x.
Bonus: Add a 5-minute jump rope or high-knee session to boost fat-burning!
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Want Faster, More Structured Results?
If you’re looking for quick, effective workouts that fit into your busy schedule, my 4-Week Quick Start Beginner Workout Plan is perfect for you! It’s designed to:
✔ Provide an easy-to-follow, at-home routine for beginners
✔ Help you build strength with full-body workouts
✔ Adapt to your fitness level and gradually progress for visible results
✔ Deliver short, efficient workouts (10-20 minutes) that truly work
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