Your back muscles give you an overall defined look, which is very important in your weight loss process. However, that annoying bra bulge won’t go away. Thus, it is time to make a more specific approach to our workout and target exactly that back fat. In this article, you will find three classic strength exercises, all combined in a perfect workout routine to get rid of bra bulge and sculpt strong back and shoulders.
Before I begin, I also want to mention to be careful to stretch out. This first step is very important because it will prepare your body for the workout routine and your muscles are beginning to warm up.
1. Single-arm dumbbell exercise
Grab a 15- to 25-pound dumbbell in one hand. Stand with feet hip-width apart, bend knees, and shift hips back, lowering torso until nearly parallel to the ground. Place right hand on a wall in front of you for balance. Draw the weight up toward chest by bending left elbow straight up toward the ceiling. Make sure to keep shoulder blades down and together and core engaged the entire time. Do 10 reps on each side.
This exercise will definitely banish that annoying bra bulge because you will get the right muscles to tone. It is also easy so you don’t have to be a professional to work this out.
2. Assisted pull-ups
Contrarily to the classic pull-ups, this exercise is actually easier and even more effective. Loop a band on top of a pull-up bar at your gym. Hold onto the bar with hands slightly wider than shoulder width, palms facing each other. Place one foot or your knee inside the band. Hang at arm’s length. You should return to this position—known as a dead hang—each time you lower back down.
Pull body up in one straight line, bringing head just above hands. Squeeze shoulder blades together and pull upper arms down forcefully. Slowly lower body all the way back down to dead hang. Repeat this motion without swinging and try to aim for 8 to 10 reps. You don’t have to go crazy if this is your first time. It is best to take things easier and then build your way up!
3. Plank with lateral arm raise
For this exercise, you don’t need additional weights; however, it is still even more intense exercise because you will use your body weight. Thus, get into a straight-arm plank position 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, then lift the other arm to shoulder height. Draw belly button up and in and keep your body centered for 10 reps for each side.
As a conclusion, this workout routine will definitely put a strain on your muscles, getting you rid of that annoying bra bulge. Try to do these exercise for at least three times a day and make sure to rest after each repetition for about 1-2 minutes before going even harder.