Reducing back fat or “bra bulge” through exercise is indeed achievable with the right fitness routine and dedication. Back fat can be a stubborn area, especially in women, but with consistent effort, it can be minimized. Lifestyle factors and hormonal imbalances may contribute to this issue, but exercise can be a helpful solution.

A fitness expert can provide valuable guidance on the best exercises to target and reduce back fat. Some exercises that are often recommended to address this concern include pull-ups, bent-over rows, lat pulldowns, and other upper back and shoulder exercises.

Combining these exercises with a well-rounded fitness routine that includes cardio and a balanced diet can contribute to achieving a more toned and sculpted back. It’s important to remember that spot reduction is not possible, so overall weight loss and a comprehensive exercise plan are key to addressing back fat.

8 Effective Exercises to Trim Back Fat:

1. Wall push-ups:

Wall push-ups are indeed effective exercises for targeting the muscles in your upper back and arms to help reduce bra bulge. To perform them, stand facing a wall with your palms flat against it at shoulder height, slightly wider than shoulder-width apart. Bend your elbows and bring your chest closer to the wall, then push back to the starting position. Consistency is key, so aim to complete 3 sets of 12-15 repetitions in each session to gradually see improvements in reducing back fat.

2. Floor push-ups:

Floor push-ups

Floor push-ups are excellent for burning calories and strengthening the upper body, which can contribute to reducing bra bulge. To perform them, start in a plank position with your hands shoulder-width apart. Lower your chest toward the floor while keeping your body in a straight line, and then push back up. It’s recommended to start with 3 sets of 8-10 repetitions and gradually increase the intensity and repetitions as you progress in your fitness journey.

 3. Cat cow pose:


Yoga, as a valuable addition to one’s exercise regimen, offers numerous benefits, and the cat-cow pose is a particularly effective posture. To perform it, begin on your hands and knees, moving through a sequence of arching your back like a cat and then dropping your belly while lifting your head like a cow. This graceful, flowing movement enhances flexibility and strengthens the muscles in the back. Practicing the cat-cow pose for 3 sets of 12-15 repetitions can contribute to improved posture, reduced back pain, and enhanced overall well-being, making it an excellent choice for those seeking a holistic approach to fitness and wellness.

4. Skipping and jumping jacks:

Skipping and jumping jack

Including cardiovascular exercises like skipping and jumping jacks in your fitness routine is a great way to burn excess fat and achieve full-body toning, including the muscles in your back. Just a few minutes of these activities each day can lead to significant improvements in reducing bra bulge and promoting a leaner, more toned physique. Cardio workouts are effective in elevating your heart rate, increasing calorie expenditure, and enhancing overall fitness, making them a valuable addition to your exercise regimen.

5. Plank with lateral arm raise:

Plank with lateral arm raise

The plank with a lateral arm raise is an excellent exercise for building strength in both your core and back muscles. To target the reduction of bra bulge, incorporate this variation into your routine. Start in a forearm plank position and, while maintaining a stable plank, raise one arm out to the side until it’s parallel to the ground, then alternate between arms. Completing 3 sets of 12-15 repetitions on each side will help tone and strengthen the muscles in your back, contributing to improved posture and a more defined upper body.

6. Bent over dumbbell rows:

Bent over dumbbell rows


Bent over dumbbell rows are a highly effective exercise for developing the middle and upper back muscles. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in each hand. Maintain a straight back while bending at the waist and allow the dumbbells to hang in front of you. The key movement is to pull the dumbbells towards your hips, focusing on squeezing your shoulder blades together, which engages the target muscles. It’s recommended to perform 3 sets of 10-12 repetitions to build strength and muscle in the upper back region. This exercise is excellent for improving posture and overall back strength.

7. Side plank:

Side planks work the muscles on the sides of your body, helping to tone your back and improve stability. Lie on your side with your elbow directly under your shoulder and your legs stacked on top of each other. Lift your hips off the ground, creating a straight line from your head to your feet. Hold the position for 20-30 seconds on each side, gradually increasing the time.

8. Pull-ups:


Pull-ups are indeed a challenging and effective exercise that primarily targets the muscles in the upper back, particularly the latissimus dorsi, as well as the biceps and shoulders. To perform pull-ups, you’ll need a sturdy horizontal bar or a pull-up bar at the gym. Start by hanging from the bar with your palms facing away from your body and your hands positioned shoulder-width apart. Pull your body up by engaging your upper back and arm muscles until your chin is above the bar, then lower yourself back down. Aim to complete 3 sets of 5-8 repetitions to build upper body strength and improve your ability to perform this demanding exercise. Pull-ups are a great addition to any workout routine for developing back and upper body strength.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.

Write A Comment

2 × five =


By navigating our site, you agree to allow us to use cookies, in accordance with our Privacy Policy.