10 BEST EXERCISES TO GET RID OF BACK FAT AND BRA OVERHANG


Are you sick and tired of back fat and bra overhang? Well, there is nothing to worry about. There are effective exercises to get rid of back fat and bra overhang that you can incorporate into your workout routine. And in 2 weeks you will reduce lower back fat.

Or let me guess may the reason why you are on the page is that you and your friends are planning a pool party. There will be lots of food and a show of flesh.

However, you are worried about how you will fit into the new swimsuit you bought from your favorite online store.

Like you, the back fat and bra bulge have kept many away from pool parties and summer hangouts.

It can be disappointing to be unable to rock any swimsuit or strapless dresses of one’s choice. Though losing weight in a specific area of the body can be difficult, it is not impossible.

Rocking those strapless dresses can finally be something to look forward to.

This article is the ultimate guide to getting rid of back fat, so you can feel more confident in any back and armpit-bearing outfit.

In addition, the exercises below will help you to get those sexy, toned arms with toned back muscles that will eliminate bra overhang.

 

10 BEST EXERCISES TO GET RID OF BACK FAT AND BRA OVERHANG

What Causes Back Fat?

The human body consists of various hormones that are responsible for physical looks, behavior, development, and growth. Scientists have studied the functions of hormones and its effects on human physiology.

One of the most common hormones is cortisol.

Cortisol is a hormone secreted by the adrenal gland that is involved in body functions such as metabolism and immune response.

More specifically, when the human body undergoes stress, this hormone tries to help lower it.

Doctors recommend that weight watchers ensure lower stress level because the more stress the body undergoes, the more negative effects to the body.

Stress affects some hormones that help regulate weight. Listed below are some of the top hormones that could cause weight gain.

 

  • Leptin

This hormone controls the feeling of having eaten enough and satiated after every meal. This explains why satiation is achieved faster when we eat slowly.

Because it takes the hormone a little time to work, you might feel you have had enough to eat after 20 minutes of a meal and not immediately after the meal.

As a result, if the leptin level is low, you get to feel hungry even when you have had enough.

  • Testosterone/HGH

Testosterone is a human growth hormone that is responsible for men’s physical and mental features.

When Testosterone levels are low, chest muscles sag and give the effect of lower back fat in men.

Human growth hormone is responsible for the totality of growth in the body, and also muscle protein synthesis.

Therefore, low testosterone level can also lead to fat deposits in the back of the arms and legs, making them look saggy(1).

  • Estrogen

Estrogen is one of the causes of lower back fat, giving it a pear-shaped figure that makes most women feel bad about their looks (2).

This is because estrogen leads to increased alpha-adrenergic receptors in the lower body, triggering the release of fat.

  • Insulin

The pancreas helps to absorb the sugar (glucose) from the bloodstream and send it to the cells for energy.

If insulin levels are too low, the body will get the glucose stored as back fat. As a result, excess eating can lead to insulin resistance.

 

  • Thyroid

This hormone regulates basic metabolic functions within the body. When they don’t function efficiently, the daily number of calories needed to maintain weight tends to decrease.

This means that your body will need less food to maintain its current weight.

In addition, if daily intake is not reduced, there will be a slow or fast gain of weight depending on the number of calories consumed.

 

How Then Can You Get Rid of Backfat Fast?

Do you want to know how to lose back fat fast? Before you start any of the exercises to get rid of back fat, you should know that the most crucial part of losing back fat and bra overhang is your diet.

The number of calorie intake must be in the right proportion to the number of calories expended (Lower intake-more burnt).

Besides calorie balancing, exercises to get rid of back fat is the other part of the fat loss equation.

These exercises help you cut calories and improve the speed at which your body cuts calories.

 

Exercises to Get Rid Of Back Fat And Bra Overhang

  1. Front and Lateral Raise Combo

This is one of the best shoulder exercises to get rid of back fat. It works on your arms and back and helps you to lose overhang.

 

Front and Lateral Raise Combo-EXERCISES TO GET RID OF BACK FAT AND BRA OVERHANG

 

Steps to follow:

  • Hold dumbbells in both hands.
  • Keep dumbbells in front of your upper legs with elbows straight or slightly bent.
  • Raise dumbbells forward and upward until your arms are at shoulder height.
  • Lower the weights to the beginning position.
  • Then lift the weight up, spreading your arms out to the sides until your arms are at shoulder height.
  • Lower the weights back down to the beginning position.  That makes one rep, or repetition.

 

  1.  Bent Over Flys / Flip Grip Bent Over Rows 

This exercise is a twist on a traditional bent over row literally. You get to twist your wrist halfway through the exercise.

 

Flip Grip Bent Over Rows

Steps to follow:

  • While holding the dumbbells, bend your knees slightly and bring your torso forward by bending around the waist.
  • Keep your back straight until it is halfway to being parallel to the floor.
  • The dumbbells ought to suspend directly in front of you, along with your wrists facing one another.
  • While keeping your torso still, raise the dumbbells straight up and back, leaving your elbows on the brink your body.
  • Then easily lower the weight back to the beginning.
  • Flip your grip and ensure that your wrists face away from you.
  • Repeat the movement, pulling the weights back and up, with your elbows close by your side.  That completes one rep.

Read: 12 Best Inner Thigh Workout to Slim and Tone Thigh Fat

  1. Trouble U’s Exercise for Back Fat

These are shoulder/ arm exercises to get rid of back fat at home. When used with dumbbells, back fat becomes faster to get rid of.

 

Trouble U’s workout

 

Steps to follow:

  • Starting with your arms out to the side, keep your elbows bent, a bit below shoulder height. This is the first position.
  • Turn the weights down in such a way that your knuckles face the floor and your elbows are in line with your shoulders. This is the second position.
  • Then kick the weights out, until your wrist is at shoulder level.  This is the third position.
  • Return to the second position, and then turn the weights up to the first position.

 

  1. Wood Chop Exercises for  Side Fat

The wood chop works more on your muscles; shoulders, lower back, upper back etc. This helps to burn the back fat keeps your body toned.

 

wood chopper exercises

 

Steps to follow:

  • Hold a dumbbell or maybe a medicine ball.
  • Stand on your feet at shoulder-width apart and grab the weight in front of you with both hands.
  • Tighten your abs and squat, turning the weight up and across to your left side.
  • Then, use your abs to control the position as you chop down and across to your right leg.
  •  Keep your body weight over your heels.
  • Do not let your knees go beyond your toes and keep your shoulders pressed down.

 

Now, these workout targets the bra strap area, mostly for women. I recommend doing these exercises to get rid of back fat and bra overhang.

If you work out this area consistently, you will end up with lean muscle in that area and lose bra overhang fast.

 

  1. Incline Chest Fly/Press

For this exercise, you work mostly on the top part. Such that this exercises to get rid of back fat, love handles, and improve on the chest area.

 

EXERCISES TO GET RID OF BACK FAT AND BRA OVERHANG

 

 

Steps to follow:

  • You should lie back on a bench at an inclined angle, with your feet flat on the floor.
  • This inclined angle allows you to hit higher up on the chest, much closer to your shoulders.
  • Hold a dumbbell in each hand (5-7 pounds of weight each) and stretch your arms straight out in front of you,
  • Elbows locked and your hands in a hammer grip position (i.e. palms facing each other).
  • Gradually open arms out to your sides, while keeping them straight, and your palms facing up.
  • Stretch till you are feeling a gentle stretch across your chest, along with your shoulders, biceps, and arms being perpendicular to your body. This is often the fly position.
  • Pull your arms back up to the beginning position.
  • Bring your arms back down to your side, but at this time, keep your elbow bent at 90-degree angle.
  • Then press your arms back up to the first position, squeezing your weight together like you are crushing something between them.

 

  1. Jump Rope Exercise

This is an easy and also very effective cardio workout. Rope jumping can burn calories on an average of 11-20 per minute.

By using wrist weights or using a weighted rope, you can increase the burn rate a bit; in addition, the arms movement works out the back and shoulders.

 

Jump Rope exercise

 

Steps to follow:

  • Standing with your feet and knees closed together, and elbows relaxed at sides, hold the handles of the rope in each hand, place behind you at your heels.
  • Along with your chin tucked and relaxed, focus your gaze on the floor, roughly four feet ahead of you.
  • Begin jumping while still maintaining your above position, Squeeze your shoulder blades well enough to add some extra back work.
  • Jump for 1 to 3 minutes, going as fast as possible without you being sloppy.

Read: 11 Best Leg Workouts at Home

  1. Hammer Grip Row

This exercise targets the muscle around your back. Lying flat on a bench gives the best angle to really execute the back muscles when performing this as one of the workouts to get rid of back fat, muffin top, and bra overhang at the gym.

 

Hammer Grip Row

Steps to follow:

  • Lay tummy flat down on a bench, arms straightened out towards the floor, with your knees bent, and feet flat on the floor.
  • Hold 8 to 10 pound of weights in your hands.
  • Perform a row by pulling the weights up to your chest region, and front arms remaining perpendicular to the ground.
  • Squeeze your shoulder blades as hard as attainable and actively open the chest at the highest of the movement.
  • Come back to the starting position.
  • Repeat this exercise, slowly for one minute.

 

  1.  Jumping Jacks Variation

This is another short burst of cardio exercise; the variation on a jumping jack will increase your heart rate and isolate the shoulder area.

If you wish, you can increase the difficulty; wear 1 to 2 pounds wrist weights.

 

Jumping Jacks Variation

 

Steps to follow:

  • Stand with your feet together, and your arms in front of your face.
  • You should Jump back to the starting position, alternating arms and fists again so that your palms are facing each other and fists touching.
  • Continue for about 1 to 2 minutes.

Read: 11 Best Yoga for Weight Loss

  1. Power Skips Exercise

Power skip workout will help strengthen every major muscle group in your body, such as glutes, hamstrings, quads, calves, hips, core and shoulders.

This exercise is a  good strengthening exercise to get rid of back fat and also a great cardio boost to blood pumping and metabolism burning.

 

Power Skips

 

Steps to follow:

  • Start by standing with feet and hip distance apart.
  • Lift right knee and spring up off your left foot, into the air and later alternate legs.
  • Continue in a skipping movement in place for the desired amount of time.

 

  1. Skaters Exercises

A skater is a cardio-vascular exercise with a lateral jump to increase your heart rate, get your legs strengthened and improve stability.

This exercise focuses on your thighs, quads, and glutes. However, a bonus to this workout is the strengthening of your medial glute or your outer thigh.

The cardio aspect of this workout comes from the continuous movement as you alternate your feet back and forth.

The two-in-one strengthening ability and cardio exercise is a good exercise to add to your workout routine.

 

Skaters exercises

 

Steps to follow:

  • Start with your legs a bit wider than your shoulder and with your arms at the sides.
  • Move a leg behind at a slight angle to a reverse lunge. The front knee at 90-degree angle.
  • Flip your arms in front of the bent knee and leap the back leg forward and alternate sides in a skating motion.

Note: Arms should alternate as you switch sides like a skater.

 

Also Read:

 

Exercises to get rid of back fat and bra overhang fat at home

 

 

Conclusion

So now you know the cause of back fat and bra bulge and some simple workouts for achieving a bra bulge-free body.

If you are one of those girls troubled with additional back fat, then do select these exercises to get rid of back fat and ensure you mind the bra you wear.

Talk to a fitness trainer for obtaining best advises on the exercises to get rid of back fat and eliminate bra bulge.

 

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