5 Moves to Combat the Bra Bulge and Tone Your Back

Saying goodbye to stubborn back fat isn’t a quick fix, but the results can be a spring time joy after you unveil your newly toned muscles.

We wish you could spot reduce everything that peeks out from around your bra, but it’s just not possible! To tone all the areas your bra touches and reduce overall fat.

So what are you waiting for? Grab your mat, a few dumbbells, and two small towels, then schedule this routine into your calendar.


A pullup is one of the most challenging bodyweight exercises you can perform. It works your entire back, namely your lats, which lie underneath that pesky bra bulge.

  1. Start by hanging from the pullup bar with your arms straight and hands shoulder-width apart.
  2. Pull yourself up by bending your elbows and pulling them toward the floor. Once your chin passes the bar, lower back down to the start.
  3. Aim for 3 sets of 10-12 reps.

If you don’t have access to a pullup machine, you can also try one of the arm alternatives from this guide.

Bent-over dumbbell rows

  1. Grab a dumbbell in each hand and hinge at the waist so your upper body is bent at a 45-degree angle toward the ground. Your arms should hang in front of you, perpendicular to the ground.
  2. Keeping your head and neck neutral, back straight, and stabilizing your core, bend your elbows and lift the dumbbells up toward your sides, keeping your elbows close to your body.
  3. When the dumbbells hit your waist, pause and squeeze your back muscles (your lats and rhomboids) before slowly releasing your arms back down to the starting position.
  4. Aim for 3 sets of 10-12 reps.


  1. Lie face down on the ground with your arms extended out in front of you, your head relaxed, and the tops of your feet on the ground.
  2. To complete the move, simultaneously raise your legs and arms a few inches off the ground without raising your head. Pause for a second or two at the top, then return back to start.
  3. Aim for 3 sets of 10-12 reps.

Pilates overhead press

The overhead press works your shoulders as well as your upper back. Plus, because this move is performed sitting on the floor, you’ll be engaging your core in a big way.

  1. Start by sitting on the ground with your legs bent and the soles of your feet touching in front of you.
  2. With a dumbbell in each hand and your palms facing out, start with the weights resting at shoulder height.
  3. Bracing your core, extend your arms, pushing the weights up and away from you. You should feel this in your lats.
  4. Return to the start position and repeat.
  5. Aim for 3 sets of 10-12 reps.

Arm slide

  1. Assume the starting position on the mat, on all fours with the sliders underneath your hands.
  2. Tighten your abs and begin to push your hands out in front of you as far as you can go without touching the ground. Ensure that your core stays engaged and your hips don’t sag.
  3. Slowly return to the starting position by pulling your hands back in toward your chest.
  4. Aim for 3 sets of 10-12 reps.