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Best Bra Bulge Exercises (Videos Plus a 30 Day Challenge)

Bra bulge is a problem that many women experience. This issue can be caused by fat, skin, or even breast tissue. In most cases, bra bulge is the presence of fat around the top and bottom of one’s bra, and the fat can also be noticeable around the armpit area. 

underarm fat on woman with gray tank top

In some cases, bra bulges can be caused by breast tissue. Unfortunately, there is little to be done when that is the case. Making sure you are wearing the right size bra also makes a big difference. 

If you’re dealing with fat, the good news is that there are bra bulge exercises that can help. This type of fat may seem unsightly and impossible to get rid of, but in this post, we will discuss several exercises and ways to banish that bulge for good with healthy habits and proper exercise targeting your problem areas.

What Is Bra Bulge? 

As mentioned above, bra bulge is the presence of fat, excess skin, or breast tissue around the bra line. This fat can accumulate around the armpits, the shoulders, the back, and even the front of your chest under the breasts. It is actually a very common and fixable fat accumulation, similar to stubborn muffin tops and belly fat.

What Causes Bra Bulge or Bra Fat? 

The cause of bra bulge can be a few different things. One is similar to any other accumulation of fat. It occurs when one takes in too many calories without exercising to burn off the fat stored from those extra calories. A lack of exercise and a healthy diet make it easier for our bodies to store and collect additional fats. 

Another reason could be your body type and genetics. Some of these components can factor into the amount of fat and the difficulty of keeping it off. However, a simpler reason and a quick fix for the bra bulge could be that you’re wearing the wrong size bra! In fact, a study has found that nearly 80% of women are wearing the incorrect bra size. 

The wrong fit of a bra, such as a band or bra strap that is too tight, can dig into your sides and create the appearance of bra fat because the band is digging into your skin more than is necessary. Incorrect cup size can also play a role, especially if the cups are too small, which can create creasing of the cups and spillage, which creates the appearance of additional fat because of the improper fit. 

Going to get sized for a bra by a professional the next time you go bra shopping is the best way to find the correct size for your body and chest size.

The Best Exercises For Bra Fat At Home Without Equipment


The first exercise I want to talk about is the classic push-up. If you want to try exercises at home to reduce your bra bulge, then a classic option is push-ups. We are all familiar with what a push-up is, but what you might not know is which specific areas this exercise focuses on. Push-ups are an upper-body and core exercise that target areas directly affected by the bra bulge.

These areas include the pecs, shoulder blades, back arms, and around the armpit. Doing push-ups requires no additional equipment. It’s a very simple and great exercise that can tighten the muscles in the problem areas and help eliminate the bra bulge by cutting fat and building muscle in those areas.

30 Day Plank Challenge

An exercise known as a plank is the next exercise I want to talk about. It’s also an effective way of targeting the upper arm and chest areas that result in additional fat around one’s bra band. This exercise is also great for strengthening one’s balance and core. 

How to properly plank is to get into a starting position where you place your forearm down, palms facing down, on a mat and tighten your core while holding your other arm up. You keep with this pose for a repetition and then switch sides and positions. These strengthen your core, help burn arm fat, and tighten chest muscles. 

You can maximize the utility of this exercise to eliminate your bra bulge by using this 30 day plank challenge.


A superman may be an exercise you are not familiar with, but it is another simple one, that requires no equipment! The superman exercise also allows you to exercise while lying down. This may seem counterintuitive, but trust me, it will also tighten your core and strengthen those back and leg muscles. 

The exercise starts with you lying on your stomach with your arms and legs straight out. From this position, you will tighten your core, glutes, and lift your arms and legs slightly up. Imagine you are trying to make a U shape, but not like those in extreme yoga poses.

The goal here is to flex and tighten the muscles involved to burn off the calories and define the back area and around the shoulders.  

Exercises To Get Rid of Bra Fat At Home Using Equipment 

Bent-Over Dumbbell Rows 

For this next exercise, all you need is a pair of dumbbells. Dumbbells are a basic form of exercise equipment that can be easily attained and require no additional setup to use. This makes them perfect for simple exercises like the bent over row.

This exercise is another that strengthens your core, balance, shoulders, and chest. You can utilize a bench or a wall if you feel you want something to balance yourself, or you can do this without any assistance if you have good balance. The proper form for this exercise is to place your feet apart in a similar position to what you would assume for a lunge.

From here, you will bend so that your back is parallel or nearly parallel with the floor to maintain your balance. You will pick up a dumbbell in each hand and hold it with your knuckles facing out. Then you will lift it straight up to your chest in alternating patterns: right arm, left arm, etc.

This is a great bra bulge exercise, and with the additional weight of the dumbbells, it will assist in building and toning muscles in those areas as well.

Pull Ups

Pull-ups are another classic exercise that really builds arm and core strength, which is why they are a good choice for focusing on the bra bulge area. To achieve this exercise, you will need a pullup bar or a pull-up machine, whichever is most accessible. 

To start a pull-up, you will hang from the bar and then pull yourself up until your chin is over the bar. Then you will lower yourself back down. This is a difficult exercise if you do not already have much upper arm strength, but don’t let that discourage you. By slowly improving with this exercise, you can work out your arm and upper back muscles and burn a lot of calories, which also leads to fat loss. The added effect is improved core strength and upper body abilities.


To achieve this exercise, you can use dumbbells or a light exercise bar. To begin in the proper position for this, you will need to be lying on your back with your knees up. From here, you can lift the dumbbells in an arch, with your arms straight, above your head. 

This exercise will work your chest muscles and your upper arms, allowing you to get a full arch rotation of your arms with the dumbbells or exercise bar in order to help burn calories and tone problem areas. Your shoulders are also an area that is targeted in the pullover, making it a great upper body workout. This simple exercise focuses on the pesky bulge in the armpit area and requires simple performance.

How Long Does It Take to Get Rid of Bra Fat Using Exercise?

Losing bra fat is not something that will happen overnight, much like any other form of weight loss. It requires regimented exercise and a healthy, balanced diet to change the things that helped cause the bulge in the first place. 

On average, an effective exercise routine should take at least a couple of weeks, even with a great workout regimen, to see any results. Once you are firmly in a routine of diet and exercise, in the next few months, you should be able to really see the progress you are making towards your goals. Just be patient, because the key to lifestyle changes takes time and commitment.

How Often Should I Exercise to Get Rid of Bra Bulge? 

In order to lose body weight, you need to lose around 3,500 calories to lose a single pound. On average, WebMD suggests that a safe way to burn calories and lose weight is to exercise for 3 or more hours every week in a routine accompanied by a proper diet.

This is a comfortable amount to work into an exercise routine and, along with healthy eating, will help you to diminish your bra bulge and keep the fat off.

Is Exercise Necessary to Get Rid of Bra Fat on My Back? 

Similar to weight loss in any form or for any other problem area, exercise is an important and necessary component. While exercise is necessary for weight loss, it is not the only thing that is necessary. Diet and planning are also essential. 

For best results, building a plan that includes healthy eating, scheduling, and sticking to a workout routine will help you keep your bra bulge banished for the long term. By creating a plan with the exercises above, mixed with healthy eating, and focusing on your body’s specific goals, you can burn the excess fat you want and keep it off!

Final Thoughts

Dealing with bra bulge can be frustrating. Luckily, there are quite a few bra fat exercises you can do at home, both with and without equipment, in order to say goodbye to bra bulge for good!

While bra bulge can cause a lack of self-confidence in your body’s appearance, you should not let that deter you from creating goals and an exercise routine for yourself. It may seem like a lot of work to build the routine, but with this post, you have a starting point for exercise styles that target your specific problem of bra bulge! The important thing to remember is that you can eliminate that bra bulge with healthy habits and targeted exercise! 

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