How to Lose a Bra Overhang With Exercise

How to Lose a Bra Overhang With Exercise

We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

A healthy dose of exercise can help eliminate bra overhang.

Excess fat that spills over and under your bra line can negatively affect your appearance. The unsightly bulges and rolls in your back can make you refuse to wear snug-fitting tops. Rather than hiding under oversize shirts, combat the flab with exercise. This can help you lose weight from your entire body, including your problem area. In addition to cardiovascular exercise, perform strength training that includes targeted exercises to define to your back.


Count how many calories you consume in a day to maintain your current weight. Then subtract 500 calories from this total. Since 1 pound of fat has 3,500 calories, a daily deficit of 500 calories can make you lose 1 pound per week. Create the 500-calorie deficit through diet and exercise. For instance, a person who weighs 155 pounds can burn 335 calories by exercising half an hour on an elliptical machine. Dietary changes, such as eating smaller portions and skipping high-calorie desserts, can make up for the remaining calories. (See References 1 and 2)


Perform cardiovascular exercise that engages both your lower and upper body for optimal caloric burn. For instance, use a rowing machine, pedal on an elliptical machine with moving handles, take a kickboxing class, walk briskly or jog while pumping your arms back and forth. Exercise for at least 150 minutes a week, as recommended by the Centers for Disease Control and Prevention, and maintain a pace during which you can still talk.


Schedule two, non-consecutive, full-body, strength-training sessions a week. Strength training maintains and builds lean muscle tissue, which gives your metabolism a boost because it uses up more calories than fat to sustain itself. For optimal caloric burn and muscle stimulation, exercise your major muscle groups including your chest, back, abdomen, shoulders, hips, arms and legs. Include exercises, such as crunches, biceps curls, chest presses, lunges and squats. Use machines, your body weight, exercise bands or free weights for resistance.


Include rows with a resistance band in your strength-training routine to target your back. Sit on the floor with your legs extended and your feet flexed. Place the center of a resistance band behind your feet and hold each of the ends of the band in one hand. Squeeze your shoulder blades together and slightly push your chest forward so you're sitting up straight. Bend your elbows and pull them back next to your sides so the band stretches and provides resistance. Squeeze your back for one second and then move your elbows forward to release the tension. Complete two sets of eight to 10 reps.


Perform planks to strengthen your back and entire core. Hold your body in the "up" position of a pushup. Flex your feet and place your toes a bit wider than shoulder-width apart on the floor. Position your hands below your shoulders. Contract your legs, butt and core to maintain a straight line with your body. Avoid dropping your belly to the floor or pushing your buttocks in the air. Look down at the floor and hold this position. Raise one arm out to your side at shoulder height. Pause two seconds and lower it back down. Repeat this with your other arm. Perform two sets of 10 reps with both arms.


Make lat pull-downs part of your resistance-training workout. Sit on the seat of a lat pull-down machine and anchor your thighs under the designated pads. Select a weight in the weight stack that's heavy enough so the last two reps or each set are tough to complete. Grasp the bar with an overhand grip, positioning your hands wider than shoulder-width apart. Slightly lean your torso back and then pull the bar straight down to your chest, bending your elbows out. When the bar is close to touching your chest, squeeze your back for one second and slowly return the bar to the starting point. Perform two sets of eight to 10 reps.


  • Perform five to 10 minutes of low-intense cardiovascular exercise before starting your workout routine. This will warm up your body and prep it for the work that's coming.
  • In addition to exercise, eat a healthy, portion-controlled, reduced-calorie diet to promote weight loss.


  • Consult your physician before beginning a workout routine, especially if you suffer from an injury or health condition or have been inactive.