Bra overhang occurs when the annoying back fat that is located near the shoulder blades “hangs,” or at least bulges, over a woman’s bra strap. Bra overhang usually does not rear its ugly head in the winter months, but suddenly becomes visible as sleeveless tops, thin cotton blouses, and, of course, swimsuits make their way into summer wardrobes. What can be done to get rid of bra overhang? Proper diet, cardiovascular exercise, and proper bra fit are key components of reducing bra overhang, but there are also some targeted toning exercises to get rid of the annoying bulge once and for all. Here are the best exercises for saying “goodbye” to bra overhang.
Overhead Pull-down. Holding free weights (1-5 pounds depending on your fitness level), bend your elbows and hold your weights at shoulder level. Quickly press the dumbbells straight overhead until your arms are fully extended. Keeping your shoulders back and your elbows turned outward, slowly bring your arms back down until your hands are again at shoulder level, squeezing the back muscles as you go. Do two sets of 15 repetitions. This targeted exercise is excellent for toning the back and reducing bra overhang. As you improve your strength, be sure to increase your weight. Your bra overhand won’t know what hit it!
Rows. This exercise, which also uses free weights for resistance, is an excellent toner for the back area and particularly the bra overhand area. Standing with feet about shoulder width apart, extend one foot outward as if you were about to go into a lunge position. Lean forward, keeping your back straight, and drop your arms loosely forward. Holding a weight in one hand, quickly pull the arm up and back, bending the elbow, until your hand is right next to your shoulder. Your elbow should be up in the air. Slowly return to the starting position. You may be strong enough to double up your weights with this bra overhang exercise since you only work one arm at a time. Once you have done 10-12 repetitions with one arm, switch sides. Repeat this bra overhang exercise for two sets of 10-12 reps.
Jabs. This kickboxing workout move is great for targeting bra overhang. Standing with feet about shoulder-width apart and your fists centered in front of your face, quickly jab with one arm outward as if you are punching a punching bag (or your boss if you so choose) and bring the arm back in to protect your face just as quickly. Do 30 quick repetitions on one side, then switch to the other side for 30 repetitions. Do three sets total of this great bra overhang exercise to help rid yourself of that annoying bulge. If you are really feeling motivated you can keep this exercise up for five minutes or more to get in some cardio work too while you reduce bra overhang!
While a proper fitting bra is one way to get rid of, or at least camouflage, bra overhang, exercise can completely eliminate it. Try these bra overhang exercises to get rid of that annoying bulge for good.
E Harmon is not an exercise or fitness professional. Please use caution and always consult a doctor before trying out any new fitness routine.
