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Exercises to Prevent Bra Bulge

By Kimberly Caines ; Updated July 18, 2017

Back fat can spill over and under your bra line, causing you to you refuse to wear snug-fitting shirts, backless dresses and tank tops. This bulge can catch you by surprise because you don't see it when you're facing a mirror. Rather than risking dreaded bra bulge, perform exercises to prevent it so you can confidently continue to show off your back.

Get Off Your Butt

Cardiovascular exercise burns calories and should be part of a healthy lifestyle. Thirty to 60 minutes of cardio five days of the week is ideal, according to the Centers for Disease Control and Prevention. To really engage your back, use a rowing machine or an elliptical machine with moving handles. A boxing class and walking briskly or jogging while pumping your arms back and forth is also effective.

Work Your Muscles

In addition to strengthening your bones and increasing muscle tissue, strength training can make it easier to maintain a healthy weight. Muscle tissue increases your resting metabolism, so you burn calories even when you're not working out. To prevent posture problems and strength imbalances, avoid just working your back -- work all your major muscle groups at least twice a week. Perform exercises, such as lunges, squats, biceps curls, triceps extensions, crunches, overhead presses and bench presses. Complete eight to 12 repetitions and two to three sets of each exercise. Gradually increase the resistance so the last repetition of each set is always hard to finish.

Strengthen Your Back

Targeted exercises that work your back from top to bottom can keep the area that's prone to bra bulge stay strong and toned. You can include rows with dumbbells or exercise bands, stiff-leg dead lifts, bent-over flyes, lat pull-downs and planks to work your entire core. If fat is already accumulating around your bra line, understand that solely doing these exercises won't spot-reduce your bra bulge. To reduce the fat around your bra line, a full-body weight-loss approach is required.

Things to Consider

In addition to regular exercise, eating a healthy diet should be part of your bra bulge-preventing quest. Your nutrients should come from lean protein, whole grains, low-fat dairy, and fruits and veggies. Limit foods that are rich in sugar, salt and saturated and trans fats, which are found in cookies, candy, red meat and fried foods. Consider eating smaller portions and monitoring how many calories you consume daily to prevent weight gain. Also, ensuring that your bra fits well and isn't too tight and digging into your flesh can minimize spillage and have a flattering effect.

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