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Exercises to Get Rid of Back Fat and Bra Overhang

author image Danielle Clark
Danielle Clark has been a writer since 2009, specializing in environmental and health and fitness topics. She has contributed to magazines and several online publications. Clark holds a Bachelor of Science in ecology and environmental science.
Exercises to Get Rid of Back Fat and Bra Overhang
A young woman is tightening her bra. Photo Credit Comstock/Stockbyte/Getty Images

The upper back area is not the most attractive place to carry extra weight. This trouble spot can be hard to get rid of even if you’re right on point with your diet. Covering up back fat and bra overhang is another challenge, so the best way to remedy this is to lose the fat and tone the area. Toning the back isn’t just about lifting weights, but a combination of fat-burning cardio, strength training and core exercises.

Core Exercises

Core exercises are well known throughout the fitness circuit, but the benefits of core exercises go beyond just strengthening the abs. Your core is made up of your abdominal muscles, your obliques and also your back muscles. In order to get a stronger back, you’ll need to strengthen both the opposing muscles and the back muscles. Plank exercises, standing knee-cross crunches and Pilates exercises are examples of toning core exercises. While the core exercises may not have the same fat-blasting effect as cardio, you’ll improve your posture alongside toning the areas of your back, making those extra bulges less noticeable. Include Pilates or other core workouts twice a week for at least 20 minutes per workout for optimal results.

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Cardio Exercises

To get the most out of your cardio workouts include at least three workouts per week. Your cardio sessions should consist of at least 150 minutes per week of moderate-intensity cardio or 75 minutes per week of high-intensity cardio, according to the Centers for Disease Control and Prevention. Focus on the back fat and bra overhang by performing cardio workouts that strengthen and tone these problem areas. Rowing, swimming and kick-boxing will not only burn fat with a high-intensity cardio workout, but they’ll also firm up the back muscles more quickly than other cardio workouts such as jogging.

Strength-Training Exercises

Getting rid of the bulge around the bra line and the back fat can’t be done just with cardio or core training. To tone up the back you’ll also need to include strength-training exercises. There are several types of strength-training exercises that can be included in your weekly workouts. Dumbbell shrugs and dumbbell bent-over row exercises will target those hard-to-tone areas along the bra line. Pullups and pushups don’t require weights, but they will tone the upper and lower back and arms.

Truth vs. Myth

Spot reduction is a myth, according to ExRx.net. Exercises that target the back muscles will help to tone the area, but the only way to reduce body fat in the back and along the bra line is to incorporate cardio exercise and a healthy diet. While strength training, cardio and core exercises will help to tone up the back fat, they will only exercise the muscle underlying the fat. To get rid of the fat you’ll need to cut back on your daily caloric intake. Choose healthy fruits and vegetables, lean meats and complex carbs instead of junk food or simple carbs. Drinking plenty of water throughout the day will not only keep you hydrated, but it will also help you feel fuller and more satisfied both before and after meals.

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