Say Goodbye To Unwanted Fat With These Effective Bra Bulge Exercises

 by Dr. Steve Hruby
Reviewed by Dr. Steve Hruby

I am a chiropractor, father, husband, coach, entrepreneur, and motivational speaker. Feeling good about yourself is a choice: My mission is to transform lives through optimized health and overall well-being.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’ve been called a Data Ninja, The Fact Checker, and a Human Search Engine. I’m an indie content curator who does research daily, and quizzes myself on the important issues of the day.

Effective Bra Bulge Exercises

Long-term body weight control is an exciting, evolving discipline, and it contains many intricate aspects. These include issues on body image, as well as dealing with target (problem) areas such as side muffins, or even bra bulges.

Nowadays, it’s very hard for women to live without at least a single pair of underwear. The latest lingerie trends are quite sensible, and don’t differ much from one style to another.

It makes it no less difficult to choose the most appropriate bra shape and size that would not only fit you perfectly, but also make you feel gorgeous and confident. 

Some people feel self-conscious about their bras bulging even after taking into account the fact that breasts are made up of mostly fatty tissue. When your bra pushes them together and gathers them around your torso, it may look as if you’re wearing a few more pounds than you actually are.

Finding the right bra can be a struggle. It’s not always an easy task to find that perfect fit.

And while it’s not as embarrassing as having your bra straps exposed, you probably don’t want to walk around with a bulge from your bra visible through your shirt. That’s why this guide to effective bra bulge exercises is such a lifesaver!

What Causes Bra Bulges?

Before we take a look at some helpful bra bulge exercises, let’s first learn about what causes them.

Bra bulges can be caused by a combination of factors.

First are genetics. Some people have larger breasts than others, and that can cause their bras to become stretched out over time, leading to a bra bulge. But you might not even realize, it until you’re forced to wear a new bra that doesn’t fit.

Second is age. As women age, their bodies naturally change. This includes the way they feel about their bodies, as well as how they store fat and muscle tissue. If these changes happen over time without any intervention, then those changes will cause your bra to become stretched out and uncomfortable over time.

Third is diet and exercise habits. Your body needs the proper nutrients in order to function properly—and if you aren’t getting enough of those nutrients through your diet or exercise routine, then it’s easy for your body to start storing those nutrients as fat instead of using them for energy production (which means they won’t get metabolized). 

Another factor is the design of the bra. This causes most breast bulges because it may be too tight or too loose around your rib cage.

If there is too much fabric around your rib cage, then you will have an unnatural shape for your breasts. This can cause pain and discomfort when you are going through your day, or trying to get comfortable if you wear one during sleep hours.

Here Are Some Exercises to Help Get Rid of the Bra Bulge

The bra bulge is a common problem faced by many women. The problem arises because of the way bras are designed, and it can be very difficult to get rid of. However, there are ways to tackle this problem, and it is not impossible to solve.

A few bra fat workouts will help you reduce your bra bulge:

woman doing Push Up

The Classic Push Up!

Push ups are a great exercise for getting rid of the bra bulge. The reason is that when you do push ups, your arms are working against gravity, which means they’re pulling down on your chest muscles and making them get tighter and firmer—which in turn means that you can move more weight around your body by using those muscles to lift up or push down on an object (like a barbell). 

The best part about push ups is that they are easy to do anywhere at any time. You don’t even have to go anywhere near a gym or fitness center for them! If you want an exercise that can be done anywhere at any time, then push ups are definitely worth trying out!

On Your Back

Lie on your back with your arms at your sides, palms down. Relax for a few moments, then raise one arm straight up over your head and hold for 5 seconds. Lower your arm and repeat with the other arm. Do 3 sets of 10 reps each time you do this exercise.

Arm Circles

Place your hands on either side of your breasts and press them toward each other. Then, perform a slight twist, moving your arms in circles. After this exercise is done, do another set with both arms moving in circles and then switch directions.


Deltoid Press Overhead using Dumbbells

Stand in a staggered stance with your feet hip width apart and your hands on your hips. Make sure you have a slight bend in your knees.

Hold the dumbbells at shoulder level, palms facing each other. 

Press the weights overhead so that they are about one arm’s length from each other (about halfway between arms’ length). Keep your elbows up and away from your body as you lift up and over the weights.

Lower slowly back down to the starting position by bending at the hips until your elbows return to their resting place behind you, keeping them up for support throughout this movement. Repeat.

woman doing chest press

Chest Press using Dumbbells

Place two dumbbells on the floor and step back so they’re at shoulder height. You’ll want to stand tall and keep your elbows close to your sides when performing this exercise.

With your arms straight, press one dumbbell up toward the ceiling until it’s at about chin level (about halfway between where your hands are and your ears). Make sure to lower it down slowly as well! Repeat this motion 10 times for one set.

Next, switch positions so that you’re standing with one foot forward instead of two feet together—this will make it easier for you to move through a full range of motion without having to bend over too much (which can cause injury).

Stand up tall again and lift one arm straight above your head while keeping the other arm close against your side at about shoulder level—again, don’t bend forward or lift up too high! Repeat.

Rhomboid Rows using Dumbbells

Stand with your feet less than shoulder-width apart, holding one dumbbell in each hand. Bend at the knees until your abs are tight, then bring the weights up to your shoulders. Rotate your wrists so that they face each other and then slowly lower the weights to the side of your body. Repeat on the other side.

Tips: Start with light weights and then build up as you get stronger.

Upward Arm Stretch

Stand up straight, feet at shoulder width apart. Both arms above your head at shoulder level and then bringing them down again in front of you at shoulder height. Do this for about 20 seconds each time and repeat for three sets.

Finally, try performing small side-to-side movements with both arms by simply moving them from side to side as if you were shaking someone’s hand!

People Also Ask

How do you get rid of underarm bra bulge?

Here are some tips on how to get rid of bra fat:

  1. Make sure you’re wearing the right size bra. This is the most important step, so don’t skip it. Find a sports bra that fits well—it should be snug but not too tight, and shouldn’t move around when you run or play sports. If you’re wearing a strapless bra, make sure your straps are properly adjusted (this will ensure that your shoulders aren’t being pulled up or down).
  2. Wear shirts that fit correctly. A shirt that has extra fabric gathered at the bottom will only add to your problem; keep this in mind if you have an undershirt on top of your regular shirt when running outside in the summertime!
  3. Consider wearing compression garments instead of bras as they help with posture as well as creating a smooth line under clothing while also reducing sweating
woman in activewear

How do you get rid of breast bulge?

The best way to get rid of breast bulge is by doing some simple exercises. You can do these exercises at home or with a trainer. Here is a bra fat exercise you can do at home:

  • Lie down on your stomach and put your hands behind your head, so that you’re resting on your elbows.
  • Lift one leg up until it’s at shoulder-height and hold it there for 15 seconds while keeping the other leg straight out behind you. Repeat this exercise with the other leg, and alternate between right and left sides every minute until you’ve done 10 sets of each exercise.

Why can’t I get rid of bra bulge?

Bra bulge is a very common problem that affects women of all ages. It’s usually caused by breast tissue that is too large for the bra cup size, or malpositioned in the cup. You can get rid of this problem by wearing a properly-fitting bra, or doing some exercises to help with your muscles. 


It may be uncomfortable to talk about, but one of the most annoying parts about wearing a bra is excess fat in that area.

Fortunately for all of us, this unwanted fat can be dealt with—but only if you take the proper steps. That’s why I put together a list of exercises you can perform even at home, to deal with this issue effectively and efficiently. 

Follow these simple exercises, and you’ll be on your way to more confident shopping days! These exercises will help you lose weight, tone up and improve your overall health.

If you have been looking for a new exercise regime, this is an effective and highly recommended way to shed unwanted fat from your body, why don’t you give it a try?

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