Bra bulge is a problem that a lot of women are facing nowadays especially when they gained some weight. That extra layer that appears when you strap on your bra can be a bit embarrassing to see especially when you are wearing tight tops. You may wish it disappears completely or consider changing your undergarment but the thing is, you can actually make your bra bulge vanish with exercise. Yes, you will need to burn those extra fats which mean that you should try the following exercises.
Bent over lateral raise
You will need a pair of dumbbells for this exercise. Hold a dumbbell in each hand then stand with your feet at hip width apart with your knees slightly bent. Bend your torso forward with your arms hanging and palms facing one another. While keeping your spine in a neutral position raise your arms. Hold this for a few seconds before lowering them back down. Make sure that you don’t use momentum to raise your hands but rather use controlled movements. Keep your core engaged. You will need to do 10 to 15 reps to complete a set.
Single-arm dumbbell rows
Hold a dumbbell in your left hand then stand with your feet apart, knees bent. Shift your hips back while dropping your torso until it is nearly parallel to the floor. Place your right hand on the wall in front of you to keep yourself balanced. Move the weight as you bend your left elbow straight towards the ceiling. See to it that your shoulder blades are down and together with your core engaged the entire time. You should do 10 reps on each side.
Another exercise that can help you alleviate that bra bulge is the scissor skier. In this exercise, you should jump up while bringing your right leg forward with your left leg back. As you move your right leg forward, you should raise your left arm up with your right brought to the back. Jump up again, this time switching sides. Continue alternating for a full minute.
Hold a pair of 5 to 10 pound dumbbells then stand with your feet apart and your knees bent slightly. Shift your hips back while dropping your torso until it is almost parallel to the ground. Turn your palms to face one another. While your elbows are bent, lift your weights up to shoulder height. Make sure that you are using your back and not your arms to lift your weights. Lower the weights back down gently while keeping your core and glutes engaged. You will need to do 10 reps.
Plank with lateral arm raise
Another exercise that will help banish bra bulge is the plank with lateral arm raise. Do a straight arm plank. Try to keep your hips still while lifting one arm up to your shoulder height. Hold for a few seconds then go back to your first position. Repeat with the other arm. Continue alternating as much as you can.