Best Bra Bulge Exercises (Get Rid of Bra Fat Fast)

Want to get rid of bra fat? Then you’ll want to use these best bra fat exercises and the strategies below to get results.

Using these exercises to reduce bra bulge will slim and smooth away the bra overhang. If you struggle with stubborn bra flab fat, the exercises and workouts you’ll find here will shrink it.

The problem with the dreaded back fat and bra bulge are just how stubborn it is to lose. You could otherwise be healthy, eat cleanly, and exercise regularly but still have the dreaded back fat.

You’ve probably heard you can’t spot reduce fat areas on your body. Now it’s true you’ll also have to lose excess body fat weight, but then you can tone the area with targeted exercises.

Once you start burning more body fat, these exercises will fast tone and tighten the side bra bulge. So be sure to keep going to discover the best exercises for slimming down the stubborn bra bulge fast.

Bra Bulge Reasons

Bra fat is the buildup of fat just under the skin of the breast area. For some, this area is prone to accumulate excess fat and can be challenging to get rid of through diet and exercise alone.

This fat below the bra line can make many women self-conscious when wearing clothing or swimming suits that reveal this back area. Some avoid wearing open-back clothing altogether because of the unflattering underarm bra fat. But the good news is you can get rid of it.

Bra bulge is generally caused by excess body fat in the area. This can be due to several reasons, such as genetics, hormonal imbalances, unhealthy diet, lack of exercise, extra stress, sleep deprivation, and more.


Your genetics largely determine where your body stores excess fat.1 Body fat distribution goes to areas on the body predetermined to keep it for future usage.

Depending on the person, the fat will go to stubborn areas like their hips, thighs, arms, belly, love handles, and back. It’s usually the first place excess body fat goes, and we all know it’s also the last place it wants to leave.

So you probably have the genetics to store body fat in your back area. But just because you’re battling against your genetics doesn’t mean hope is lost.

Hormonal Imbalances:

Hormonal imbalances make it much more likely you’ll store excess body fat. Out-of-whack hormones can put your body into a “fat storing mode.” This promotes the storage of fat instead of burning it.

Chronically elevated insulin levels in your bloodstream signal your body to store excess sugar and carbohydrates as fat for storage.2

If you find yourself gaining weight quickly, cut back on the carbs and sugars. It can be difficult for your body to release fat cells to burn if insulin is chronically elevated.

Cortisol is the fight-or-flight hormone that’s released with stress or sleep deprivation. Cortisol can raise insulin, causing you to eat more and crave high-calorie junk foods.3

Low estrogen in middle-aged women can cause weight gain.4 Estrogen plays a vital role in fat-burning metabolism and controlling blood sugar. Unfortunately, many women find it easy to get menopausal belly fat after 50.

Unhealthy Diet:

If you eat many unhealthy foods that are calorie dense, inflammatory, and insulin spiking, your body will be more likely to store fat in the bra area. However, a poor diet can also lead to weight gain, which will only worsen the bra bulge problem.

Keeping your daily calories in deficit is critical to sliming the extra pounds. You also have to watch your macronutrient intake to ensure you’re not consuming too many carbohydrates.

Then you have to make sure you’re not eating inflammatory or insulin-spiking foods.5 Your gut health will also improve once you start cutting out those foods. So your gut plays a vital role in keeping the extra pounds off.

Lack of Exercise:

If you don’t exercise enough, your body will likely store excess fat, including in the bra area. Exercise helps burn calories and helps reduce overall body fat levels, including in the stubborn bra bulge area.6

If you live a sedentary life, it’s best to find some time to exercise during the day. If you don’t like exercising, try being more active throughout the day. For example, take your dog for a walk, ride your bike, etc.

How to Reduce Bra Bulge

If you carry excess weight in and around the bra, focusing on losing weight overall through diet and exercise is essential.

Diet will play a more prominent role since you can’t “out-train a bad diet.” In addition to general weight loss, specific exercises can help tone the area and reduce the appearance of a bra bulge.

General fat reduction is crucial and, in some ways, more important than weight loss. If you carry too much body fat, you’ll also have those stubborn fat areas.

Even if you just lose weight, you could still have a higher body fat percentage. This makes you “skinny fat,” where you appear thin but still have a high body fat composition.7

The best and most effective method for fat loss is through exercise.

Eating more protein in your diet, less insulin spiking, and inflammatory foods will also play a significant role. But burning the fat and replacing it with some muscle will go a long way to improving your body fat composition.

Walking can help to reduce bra bulge since it’ll burn calories and fat. It’ll do a lot more than not walking or exercising at all.

But it’s also a good idea to add some strength training with resistance exercises. This is what’s going to work best to tone and tighten the bra back area.

While bra fat cannot be “spot reduced,” targeted exercises can help to tone and tighten the area, eventually reducing the appearance of bra bulge.

First, you’ll have to keep losing excess weight and body fat. And then, these targeted exercises will tone and tighten the bra fat area.

Bra Bulge Exercises

So what exercises get rid of bra fat?

The best bra fat loss exercises will target the upper back and armpit fat area. Below are the best exercises to do so, and they can be done at home, at the gym, and with minimal equipment.

Band Rows

  1. Start by anchoring the resistance band to a sturdy object at about chest height. Step back from the anchor point until there is tension on the band, and then grab the band with both hands, palms facing down.
  2. Keeping your core engaged, bend your elbows and row the band back towards your chest.
  3. Slowly return to the starting position and repeat for 12-15 reps. You can increase or decrease the difficulty of this exercise by moving closer or further away from the anchor point.

Band Pulldowns

band pulldowns
  1. To set up, anchor the band around a sturdy overhead object, such as a bar or pole. Then grasp the band with an overhand grip, and position yourself so that your back is facing the anchor point.
  2. From there, simply pull the band down towards your waist, keeping your elbows close to your sides. Be sure to control the movement, and resist the urge to jerk the band down. You should feel a good stretch in your back and shoulder muscles by the time you reach the bottom of the movement.
  3. Return to the starting position and repeat for 10-12 repetitions. As you get stronger, you can increase the resistance of the band or add additional repetitions.

Band Bent Over Pulls

band bent over pulls
  1. To set up, anchor the band around a sturdy overhead object, such as a bar or pole. Then grasp the band with an overhand grip, and position yourself so that your back is facing the anchor point.
  2. From there, lean forward with your upper body towards the anchoring point. Then simply pull the band down towards your waist, keeping your elbows close to your sides.
  3. When your elbows reach the farthest point, hold it for a second before slowing returning back to the starting position.

Dumbbell Reverse Flyes

dumbbell reverse flyes
  1. To do the exercise, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
  2. Bend forward at the hips and let your arms hang down in front of you. From this position, raise your arms out to the side, keeping your elbows slightly bent.
  3. Return to the starting position and repeat for 10-12 repetitions. Remember to keep your back straight and avoid arching your lower back as you perform the exercise.

Dumbbell Rows

dumbbell rows2
  1. To do a dumbbell row, start by standing with your feet shoulder-width apart and a dumbbell in each hand.
  2. Bend at the waist, keeping your back straight, and lower the weights until your arms are extended straight down.
  3. From this position, row the weights up to your side, lead with your elbows, and squeeze your shoulder blades together at the top of the movement.

1-arm Dumbbell Row

1 arm dumbbell rows

A one arm dumbbell row is a great exercise for targeting the muscles in your back, including the lats, traps, and rhomboids.

  1. To do this exercise, start by placing a dumbbell on the floor next to your left foot. Bend your knees and hinge forward at the hips, keeping your back flat and your right hand on your thigh for support.
  2. Grab the dumbbell with your left hand and row it up to your chest, keeping your elbow close to your body. Squeeze your shoulder blade back and forth as you row the dumbbell up and down.
  3. Repeat for 8-12 reps before switching sides. Remember to keep your core engaged throughout the exercise to protect your lower back.

Renegade Rows

  1. The exercise is performed in the push-up position by holding a dumbbell in each hand and placing your feet shoulder-width apart.
  2. From this position, row the dumbbells up to your sides, keeping your core engaged throughout the movement.
  3. Return to the starting position and repeat for 8-10 reps. To make the exercise more challenging, you can perform it with one arm at a time, or increase the weight of the dumbbells.

Scap Push-ups

scap push ups
  1. Start in a plank position with your hands directly beneath your shoulders. From there, lift your hands off the ground and move them back towards your feet, keeping your elbows locked in place.
  2. Return to the starting position, and then repeat the movement. Be sure to keep your core engaged throughout the exercise to maintain good form.

Bra Bulge Workout

So now that you know the best exercises for targeting the bra fat area, how do you put it together in a workout?

You’ll get the best results by combining the above-targeted exercises with high-intensity exercises.

To burn fat, you’ll need to create an optimal environment in your body to do so. And for that, you’ll need to increase temperature, blood flow, and hormone delivery to the area.

So higher intense exercise will do all of the above.

You’ll also need less time to exercise since you’ll only need to do shorter bursts instead of one long workout. You can also do shorter intense exercises at home or the gym, depending on where it is most convenient.

You don’t really want to do a bodybuilder-style workout to try and target down the bra fat. This could make your upper back appear bigger as it bulks up with larger muscle gains.

But with the higher intensity and targeted exercise combination, you don’t have to worry about bulking up. You’ll instead tone and tighten down the area.

Here’s an example:

  • Jumping Jacks x20
  • Band Rows x15
  • Jumping Jacks x20
  • Bent Over Band Rows x15

How long does it take to get rid of bra bulge?

How long it takes you to lose the bra bulge is mainly going to depend on a few factors:

  1. How much bra fat do you have to lose
  2. Your current body fat composition
  3. The level of effort and consistency

If you have a lot of bra fat to lose, it makes sense to say it’ll take longer than someone who has less.

If you only have a little to lose, then I’ve seen women get results in as little as a few weeks while others took a few months to get the desired results.

If you lose a lot of weight and body fat, it’ll also take more time. There are no two ways about it… You’ll have to lose excess weight and body fat if you want to burn off the stubborn fat.

And most importantly, the level of effort you put in will be the most significant factor. The more you do the workouts and exercises, eat better and stay consistent, the quicker and the better your results will be.


So to summarize, the best way to get rid of bra bulge is through burning fat and toning the area with exercise.

This can be done by targeting the area with specific exercises and incorporating high-intensity exercise into your routine. But to get rid of the side boob fat you’ll also have to keep losing excess weight and lowering your body fat.

You may see results within a few weeks or months, depending on how much bra fat you lose and how dedicated you are to getting rid of it.

Staying consistent is going to be critical to getting results and keeping them. If you go back to old habits, the bra fat will quickly return. 

Exercises targeting the upper back area are most effective if you want to lose the dreaded bra bulge. Try adding some high-intensity exercises to your routine for optimal results.

You may see a difference in as little as a few weeks! Stay dedicated and consistent for the best results.