On a Mission to Eliminate Bra Bulge? These 6 Back Exercises Can Help!
Introduction
Many women complain about the pesky bra bulge that makes them feel less confident in their clothing. It is a common problem faced by many women, but it can be overcome with proper exercises. Lack of exercise, poor posture and unhealthy eating habits are the main culprits behind bra bulge.
Here are six exercises that you can try at home to get rid of bra bulge and get a toned, sculpted back.
1. Pushups
This exercise is great for toning your arms, chest, and back. Lie face down on the floor with your hands shoulder-width apart. Press up using your arms, keeping your back straight and your abs tight. Lower your body down to the starting position, and repeat for 3 sets of 15 reps.
2. Bent-over rows
This exercise targets the mid-back area. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend forward from the hips and keep your back straight. Lift the weights towards your armpits, squeezing your shoulder blades together and then lower the weights back down. Do 3 sets of 12 reps.
3. Seated cable rows
This exercise targets the upper back muscles. Sit on a bench and attach a straight or V-bar handle to a cable machine. Hold the handle with both hands and pull it towards your chest, making sure to keep your back straight. Release slowly, and repeat for 3 sets of 12 reps.
4. Lat pull-downs
Lat pull-downs are great for targeting the upper back muscles. Attach a lat pull-down bar to a cable machine. Sit on a bench and grab the bar with an overhand grip. Pull the bar toward your chest, squeezing your shoulder blades together. Slowly release the bar back to the starting position. Do 3 sets of 12 reps.
5. Reverse flyes
This exercise targets the rear shoulder muscles. Lie face down on an incline bench with both arms out to the sides, parallel to the floor. Keeping your arms straight, lift the weights towards the ceiling, squeezing your shoulder blades together. Slowly release the weights back down to the starting position. Do 3 sets of 12 reps.
6. Superman pulls
This exercise targets the lower back muscles. Lie face down on the floor with your arms stretched out in front of you. Lift your arms, head, chest, and legs off the floor, keeping your back muscles tight. Hold for 2 seconds, and release. Do 3 sets of 12 reps.
Frequently Asked Questions (FAQs)
1. How long does it take to get rid of bra bulge?
It depends on various factors, including your overall fitness level, current body weight, and how often you do the exercises. Typically, it takes around 4-8 weeks to see noticeable changes.
2. Can you get rid of bra bulge at home?
Yes, you can get rid of bra bulge by doing targeted exercises at home. You don’t need any equipment for most of these exercises.
3. How often should I do these exercises?
For best results, aim to do these exercises at least three times a week. Allow your muscles to rest in between workouts to prevent injury.
4. Can stretching help with bra bulge?
Stretching helps improve flexibility, reduces muscle tension, and aids in proper posture. Incorporate stretching exercises along with other targeted moves to get better results.
5. Why does bra bulge happen?
Bra bulge happens because of several factors including, poor posture, lack of exercise that targets the upper back, and excess body fat around the bra area.
Conclusion
Eliminating bra bulge is not a quick fix, but with regular exercise and healthy eating habits, you can get rid of this problem. These 6 exercises are easy to do at home and can help you achieve toned, sculpted back muscles. Additionally, incorporating stretching exercises along with these moves can improve flexibility and reduce tension in the muscles for better results. Remember, consistency, patience and persistence are key to achieving your desired results.
