5 Ultimate Exercises That Get Rid Of Back Fat And Bra Over Hang

I know you’re here because you want to get rid of back fat, or bra bulge, or bra overhang. But the truth is, losing weight in a specific area is really hard to accomplish. Some specialists even say it’s impossible. But this is not the case!

exercises for back fat and bra over hang

How To Get Rid Of Back Fat And Bra Bulge:

Here’s the right approach to spot-target fat deposits:


You see, side back fat is more of a consequence of overall weight gain. And to attack back fat and get rid of that unaesthetic bra bulge you need to reverse this process: to lose weight over the entire body.

So instead of targeting your back only, you should be focusing on full body exercises that torch fat overall. In other words, your workout routine should include a cardio session no matter what area of your body you want to slim and tone.

Of course, this isn’t enough since you also should be toning your problem area. So some of the exercises you’re doing must target your back, arms and core muscles.


Let’s talk about diet; because that’s what can really boost or slow down your weight loss process. A healthy and controlled diet can help get rid of back fat even twice as fast. So focus on getting your body’s nutrients from the right foods:

1. TYI Exercise

2. T Raise

3. Floor Exercise For Back

4. Upright Rows

5. Plank with Lateral Arm Raise

Targeting Back fat:

So remember, you can’t successfully get rid of back fat and bra bulge without achieving these 4 key points:

  1. Cardio session – to lose fat in your entire body;
  2. Back exercises – to target and tone your problem area;
  3. Healthy diet – to speed up your weight loss process;
  4. Reasonable water intake – to help your body function properly (after all, our body is more than 70% water).

Top 5 Back Fat and Bra Over Hang Exercises:

In this article we’re going to focus on 5 best exercises that target your problem area, to help you get rid of back fat and bra over hang!

I will promise,In just a few weeks you’ll enjoy a back and bra bulge free life 🙂

1. TYI Exercise:

TYI-Exercise 5

The TYI is one of the fun and easy lower back fat workouts that can be done by almost anyone. The exercise is named TYI because the hand movements mimic the shape of these three alphabets, and it helps to tone all the back muscles at a time – both upper back and lower back.

How to do it:

  • Lie down on your stomach holding 3-pounds dumbbells in each hand.
  • Lift your chest from the floor by engaging your back and then move your arms up and out to from a T position, next move into a Y position and then change to the I position with arms straight above your head and touching.
  • This move targets the rear delts specifically, which is an important back muscle.

2. T Raise:

T-Raise 4

The T Raise is an amazing stability exercise that helps to increase the range of motion and strength all through the shoulder, and it particularly targets the sides of the shoulders and upper back region while tightening and toning the back muscles. It is the perfect solution to the problem of how to lose back fat for women.

How to do it:

  • Stand while holding a pair of 2 to 3 pounds dumbbells with your feet placed hip-width apart.
  • Now, bend your knees slightly so that you can shift your hips back and lower your torso till it is collateral to the floor.
  • Bring the dumbbells close together and turn the palms to face forward.
  • Lift the weights up to shoulder height and then lower them down.
  • Do 15 to 20 repetitions at a time while keeping your core and glutes engaged the entire time.

3. Floor Exercise For Back:

floor-back-excercise 3

How to do it:

  • Lie on your back with your knees bent, and your feet spread out.
  • Arch your back and point your pubic bone towards your feet.
  • Hold for 5 seconds. Relax and flatten your back. While doing this pull your bellybutton towards the floor.
  • Hold for 5 seconds and then relax. Repeat.
  • Start with 5 repetitions each day. Build up to 30.

4. Upright Rows:


How to do it:

  • Grasp a dumbbell in each hand with a grip that is slightly less than shoulder width.
  • The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight.
  • This will be your starting position. Use your side shoulders to lift the dumbbells.
  • The dumbbells should be close to the body as you move it up and the elbows should drive the motion.
  • Continue to lift them until they nearly touch your chin.
  • Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms.
  • Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbells back down slowly to the starting position.

5. Plank with Lateral Arm Raise:

Plank-with-Lateral-Arm-Raise 1

How to do it:

  • Come into a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.
  • Keeping hips as still as possible, lift one arm up to shoulder height.
  • Return to center, then lift the other arm to shoulder height.
  • Draw belly button up and in and keep your body centered. Do 10 reps each side.