4 Top Tips for Eliminating Bra Back Fat

Have you ever noticed that bulge where your bra sits on your back that prevents your shirt from laying flat? Maybe you’ve been trying to figure out how you can get rid of it. Well, you’re certainly not alone in this. Lots of other women experience the same issue and have trouble trying to get rid of it.

But why does this even happen? There are actually several different reasons this could be happening and not everyone has bra back fat due to the same cause. Let’s talk about some of the different causes of bra back fat, how to get rid of it, some exercises that target the bra bulge, and our 4 top tips to eliminate bra bulge while aiming to reduce bra back fat.

What Causes Bra Bulge?

The bra back bulge has many different causes. A few of these include:

  • Excessive Body Fat
  • Incorrect Bra Size
  • Diminished Skin Elasticity
  • Weak Back Muscles

Excessive body fat is the most common cause of bra back fat or back rolls. Having said this, if you are wearing clothing with spaghetti straps or strings can exaggerate the fat bulge and make it appear more bulbous than it otherwise would.

Incorrect bra size is another factor that may be causing bra back fat. Ironically, if your bra band is not tight enough this may cause the bra band to inch up and push your back skin as well creating rolls. Additionally, wearing your band too tight can also cause an unflattering bulge. Your bra band should be tight enough to anchor the back and keep it in place, but not so tight that it digs into the skin too much.

Diminished Skin Elasticity is typically what happens as we age, but this can also happen if you lead a sedentary lifestyle. As we lose skin tone for one reason or another the skin begins to sag which, coupled with a tight bra, causes any excess fat to become even more exaggerated.

Weak back muscles are also another huge contributor to bra bulge. If you do not weight train or participate in any other type of physical activity this can lead to weakened back muscles and loss of muscle tone further emphasizing back rolls especially if you wear a bra.

How To Reduce It – Top Tips for Eliminating Bra Back Fat

Just as there are many different causes of bra back bulge, there are also different ways to remedy the situation. The most obvious solution for those with excessive body fat is to lose weight. Sometimes diet alone is not going to be enough to get rid of stubborn back fat. One of the best ways to burn fat and tone up is to utilize weight training.

If you’re in a healthy weight range, your solution could be as simple as getting fitted for the correct bra size. Wearing a bra that fits correctly can make all the difference in how your clothes look and feel. Bra sizes in the United States are notoriously unreliable and the sizing metrics vary from one brand to another. Be sure to get an appropriate measurement for your bust size as well as what bra design best suits your unique shape.

Exercises That Target Bra Bulge

Some exercises are better than others to build specific muscle groups and though you cannot spot reduce fat, you can build muscle in targeted areas of the body which will help you to lose body fat. Here are a few bra bulge exercises that focus on the back muscles.

  • Push-ups 

Sometimes simple is better when it comes to building an effective workout routine. Push-ups are excellent for strengthening the back muscles and increasing stability in the lumbar.

  • Bent-Over Rows 

This exercise can be done with dumbbells or resistance bands. It is a simple, yet effective workout that can yield great results.

  • Dumbbell Bent-Over Rows 

This exercise is another one that can include traditional dumbbells or resistance bands. Another excellent workout that targets the large muscles of the back.

4 Top Tips to Eliminate Bra Bulge

It’s not going to be enough to simply do a few exercises and expect great changes in your physique. If you want to get optimal results, you will need to implement a whole lifestyle change. Weight training can help to tone and build muscle, but not with tightening the skin necessarily or losing body fat.

Nutrition is key here

You could be working out like a maniac, but it won’t make a bit of difference if you are not eating appropriately.

You need to make sure you are consuming adequate amounts of protein, healthy fats, and carbs. It’s important to be consuming fewer calories than what your body burns. This is called being in a caloric deficit. Just don’t decrease your calories more than necessary.

Become more active outside the gym

It’s great to have a workout routine that targets problem areas such as the back muscles, but this will not get rid of the bra bulge alone. As previously stated, you cannot spot reduce fat so it is imperative to work on your overall fitness.

Utilize fitness trackers

There are many different tools out there these days that can make your fitness journey easier and more enjoyable such as fitness tracking apps. Many of these apps are able to track your calories, macronutrients, and steps, and even provide meal plans specific to your needs. Because they give you real-time progress results, they can help you to stay motivated so you can keep it up.

Wear the right bra that actually fits you

A great option that you might not have thought of yet is to try a seamless bra. These are designed in such a way that they should not create any harsh lines that can be seen through your clothing, but it is still important to get the correct size. This will prevent the edges from rolling due to the tension.


In summary, bra back fat has many different causes, thus there are a few different ways to correct the issue. You might need to lose weight or just get your bra re-sized. If you are losing skin elasticity or the muscles in your back are too weak, you will need to make some major lifestyle changes in order to see results. Try incorporating some of the exercises we suggested and follow our tips to get rid of the back bulge.

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