6 Best Exercises to Get Rid of Bra-Fat

Bra bulge, underarm rolls, back fat—we’ve all been there. Although it’s a common issue for many women, bra fat exercises can help to minimize and eliminate these unwanted areas of fat.

By targeting your back muscles in specific ways with strength training exercises combined with some bodyweight moves, you’ll soon see a difference in the way your clothes fit.

We’ve put together 6 of our favorite bra fat exercises from fitness experts to help get rid of that Bra-Bulge!

With this guide and some dedication to a regular exercise routine, you’ll be able to tone up those problem areas in no time.

1. Plank Exercise

One of the best exercises for strengthening your core is the plank. Not only does it help to tone your abs, but it also reduces fat around the back. This simple exercise can be done anywhere, anytime, and it requires no equipment. All you need is a little bit of space on the floor.

Here’s how to do a Plank Exercise:

  1. Begin on all fours. Place your hands directly under your shoulders, slightly wider than shoulder-width apart.
  2. Step your feet back, one at a time. Maintain a straight line from your head to your feet.
  3. Engage your abs by pulling your belly button in towards your spine. Squeeze your glutes to stabilize your body.
  4. Look at a spot on the floor just beyond your hands to keep your neck in a comfortable position.

Helpful Tips for Beginners

  1. Aim to hold the plank for 10-20 seconds at a time when starting out. Gradually increase the duration as you get stronger.
  2. It’s better to hold a plank with good form for a shorter time than a longer plank with poor form.
  3. Don’t hold your breath during the exercise. Breathe normally, focusing on exhaling forcefully and inhaling deeply.

2. Push-ups

Push-ups are one of the most effective and versatile exercises you can do. They require no equipment, can be done anywhere, and target multiple muscle groups. They primarily target the chest (pectoralis major), shoulders (deltoids), and back of your arms (triceps).

Here’s how to do a Perfect Push-Up:

  1. Begin in a high plank position with your palms flat on the floor, hands shoulder-width apart, and shoulders stacked directly above your wrists.
  2. Bend your elbows and lower your body towards the ground.
  3. Keep your elbows close to your body for more triceps engagement or flare them out slightly to focus more on the chest.
  4. Push your body up, returning to the starting position.
  5. Ensure your body remains in a straight line throughout the movement.

Sets and Reps

For beginners, start with 10-15 push-ups, 2-3 times per week. As you get stronger, aim for 20-25 push-ups per set, and consider adding more sets.

3. Bent Over Row

Bent-over rows are an effective way to tone your upper back and arms while also improving your overall posture. This exercise isolates the muscles in your back so they can get the attention they need without putting too much strain on other areas of the body.

Here’s how to do a Bent Over Row:

  1. Stand with your feet shoulder-width apart, holding a barbell or dumbbells at hip level in front of you.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Your torso should be almost parallel to the floor but slightly above.
  3. Keep your core engaged, pull the barbell or dumbbells to your chest, just below your ribs. Your elbows should go past your back as you squeeze your shoulder blades together.
  4. Lower the weights back down with control to the starting position.

Sets and Reps

For beginners, 2 sets of 8-12 reps with lighter weights is a good starting point. As you get stronger, you can increase the weight and add more sets, aiming for 3-4 sets of 12-15 reps.

4. L-Raises

L-Raises are a combination of two exercises: front raises and lateral raises. The ‘L’ refers to the shape your arms make at the top of the movement. This exercise primarily targets the deltoids (shoulder muscles) but also engages your upper back and core.

Here’s how to do a L-Raises

  1. Stand upright with your feet hip-width apart.
  2. Hold a dumbbell in each hand with your palms facing your torso.
  3. Raise one arm to the front and the other to the side, both to shoulder height, forming an ‘L’ shape. Keep your arms straight but don’t lock your elbows.
  4. Maintain a straight back and engage your core throughout the exercise. Avoid leaning back or using momentum to lift the weights.
  5. Lower the weights back down with control to the starting position, then switch arms and repeat.

Sets and Reps

Continue for your desired number of reps, typically between 10-15 for 2-3 sets.

5. Standing Rear Delt Raise

The Standing Rear Delt Raise is an excellent exercise for targeting the rear deltoids, or the back part of your shoulder. It also works your upper back muscles, specifically the rhomboids and the trapezius.

Here’s how to do a Standing Rear Delt Raise:

  1. Stand upright with your feet hip-width apart, holding a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the waist, keeping your back straight. Your torso should be almost parallel to the floor.
  3. Hold the dumbbells beneath your chest with your elbows slightly bent and palms facing each other.
  4. Keeping your torso still, raise your arms out to the sides until they’re in line with your body. You should feel a squeeze in your shoulder blades.
  5. Lower the dumbbells back to the starting position with control.
  6. That’s one rep.

Sets and Reps

For beginners, start with 2 sets of 10-12 repetitions with lighter weights. As you become more comfortable with the movement and your strength improves, you can increase to 3-4 sets of 12-15 repetitions with heavier weights.

6. T-Raises

T-raises are a great way to tone and sculpt your shoulders while also eliminating fat around the back.

Here’s how to do a T-Raises:

  1. Stand upright with your feet hip-width apart, holding a dumbbell in each hand. Your palms should be facing your torso.
  2. Keep your back straight, engage your core, and slightly bend your knees. This will help maintain balance during the exercise.
  3. Keeping your arms fully extended and your torso still, lift the weights to your sides until they are at shoulder level and parallel to the floor. Your body and the arms will form a ‘T’.
  4. Lower the weights back down with control to the starting position.

Sets and Reps

Start with 2 sets of 10-12 reps, resting for 1-2 minutes between sets. As you build strength and endurance, you can progress to 3-4 sets.


Overall, there are many things you can do to help tone and get rid of fat on the back area. Just keep in mind that these are marathons, not sprints—if you stick with a routine for several weeks or months, more than likely, you will start to see results. Also don’t forget to stay hydrated, have well-balanced meals, and get enough rest. When it comes to your workout routine, remember to always listen to your body and if something is causing too much pain or discomfort then it’s time to switch things up. Above all else, stay consistent with your exercise regimen and be sure to set realistic goals based on your lifestyle and fitness level. With commitment and hard work you’ll be successful in getting that enviable back-toned look!

Bra Back Fat FAQ.

What causes side bra fat?

Side bra fat is caused by a few different factors. The primary cause of side bra fat is excess body fat in the chest, back and stomach area due to a poor diet or lack of exercise. Having an imbalance in hormones, such as estrogen, can also contribute to side bra fat. Lastly, gaining or losing significant amounts of weight can also be a factor in the appearance of side bra fat.

What exercise gets rid of bra fat?

There is no single exercise that can completely get rid of bra fat, but a combination of cardiovascular and resistance exercises can help to reduce its appearance. Interval training with cardio activities such as running or swimming can help burn calories and improve overall body composition. Resistance training targeting the chest, back and stomach muscles can also be very beneficial in toning the underlying muscles and creating a more sculpted look. Finally, exercises such as planks and push-ups can help to strengthen the chest muscles and improve posture. All of these activities combined with a healthy diet will give you the best chance at reducing bra fat and achieving your desired appearance.

What are some tips to prevent bra fat?

Some tips to prevent bra fat include maintaining a healthy diet, exercising regularly and reducing stress levels. Eating a balanced diet full of lean proteins, complex carbohydrates and healthy fats can help to keep your body in optimal condition. Regular exercise is also important for burning excess calories and improving overall body composition. Additionally, reducing stress levels by taking part in relaxing activities such as yoga or meditation can also help to minimize the appearance of bra fat. Finally, getting adequate amounts of sleep can help to keep your hormones in check and reduce overall body fat levels. Following these tips will help you to maintain a healthy lifestyle and reduce the risk of developing side bra fat.

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