Every woman, irrespective of shape and size, experiences bra bulge. In many cases, getting a bra that fits may be the solution, but then, it is not always the case, as it could also result from under-toned muscles between the chest and armpit. When most people draw out their fitness routine, they focus more on the noticeable parts like the butt, hips, abs, and so on, forgetting about building strong back and armpit muscles.
Bra bulge will likely make you feel comfortable in your sleeveless clothing and performing the exercises below will help you to get rid of it.
1. Mountain Climbers
From a plank position, keep your hands directly beneath your shoulders, with your elbows locked, abs tight, glutes squeezed, and your knees and feet kept closely together. Now, raise one knee up and bend it towards your chest with the ball of the foot resting on the ground.
Then, jump and switch the position of the legs while you are still in the air. Ensure that throughout the process, you keep your body straight and in that tight plank position. Keep repeating for about one minute.
2. Straight Tricep Kickbacks
To do this, you’ll have to stand with your feet shoulder-width apart, and your arms relaxed at your sides, holding a 2-5 pound weight in each hands. Hold the weights far away from your body as possible, to avoid getting injured.
Now, bend forward at the hips and keep a straight spine, such that you are almost halfway to 90 degrees. After you have done that, extend your arms behind you as far as you can; ensure your arms are straight and your elbows locked. Maintain this pose for some seconds then return to the original position.
3. Hammer Grip Row
Lie on your stomach on a bench with your arms stretched down towards the floor. Bend your knees and keep your feet flat on the ground, with about 10 pound weights in each hands. Pull the weights close to your ribs, with your forearms still perpendicular to the ground. Then, squeeze your shoulder blades really hard, and open your chest at the top of the movement. Return to the starting position and repeat.
If you can be consistent with these exercises, there will be noticeable changes with time.