4 minute read time

How To Get Rid Of Bra Fat: Tips For Women

Do you have bra fat? If so, you're not alone. Many women struggle with this issue, and it can be challenging to get rid of. In this article, we'll discuss tips for getting rid of bra fat. Keep reading to learn more!

What Is Bra Fat And Why Do Women Have It?

Many women have experienced the dreaded bra bulge. This unwanted excess fat, also known as bra fat, frequently accumulates in the upper body, resulting in a less-than-flattering appearance. So, what causes bra fat in women, and what can be done about it?

Bra fat typically occurs when the back muscles start to weaken. This can happen for several reasons, including age, weight gain, and poor posture. As the muscles weaken, they are unable to provide support for the breasts. This leads to sagging and displacement of the breasts, which, in turn, creates pockets of excess fat around the bra line.

How to Tell If You Have Bra Fat

One starting position to determine if you have bra fat is to look at yourself in the mirror with your shirt off. If your bra band is sitting on top of a roll of fat, then you may have bra fat.

Another method is to put a measuring tape around your chest at shoulder width. If this measurement is greater than 35 inches, you may have bra fat.

However, the best starting position to determine if you have bra fat is to consult with a board-certified plastic surgeon. He or she will be able to give you an expert opinion and may even recommend procedures to correct the problem, such as liposuction.

The Best Exercises To Reduce Bra Fat


Pilates is a great option for targeting the upper back muscles, which can help to reduce the appearance of fat cells in this area. To get started, stand with your feet hip-width apart and your hands on your hips.

As you exhale, draw your belly button towards your spine and tuck your tailbone under. Inhale as you lift your hips and extend your legs straight behind you. Exhale as you lower back down to the starting position. Repeat this exercise 10-15 times for best results.


For many women, dealing with bra fat is a daily struggle. Whether it's a result of aging, weight gain, or simply genetics, those pesky pockets of fat can be difficult to get rid of. However, some exercises can help improve the appearance of bra bulges.

Yoga is a great way to target stubborn fat, as it helps to improve circulation and reduce inflammation. In addition, yoga can help tone the entire body, making you look and feel more self-confident. If you're looking for a way to improve the appearance of your bra fat, give yoga a try.

Wall Press

Start by standing with your back flat against a wall, feet shoulder-width apart. Place your palms on the wall at shoulder height. Bend your elbows and lean towards the wall until your nose almost touches it. Hold this position for 30 seconds, then push back to the starting position. Repeat 3 times.

Chest Press

Lie on your back on a stability ball with your feet flat on the floor, and your knees bent to 90 degrees. Place your palms on the ball at chest level and press it away from your body until your arms are straight. Return to the starting position and repeat 10 times.

Stability Ball Pike

Start in a push-up position with your hands on a stability ball. Your feet should be shoulder-width apart, and your body should be straight from head to toe. To keep your core engaged, use your hips to drive the ball towards your feet, then return to the starting position. Repeat 10 times.

Dumbbell Flye

Lie on your back on a bench with a dumbbell in each hand, palms facing inward. Raise the dumbbells above your chest with your arms straight, then lower them slowly until they're even with your chest. Return to the starting position and repeat 10 times

The Best Diet For Reducing Bra Fat

If you are looking to reduce bra fat, you can make a few diet changes to help you achieve your goal. First, try to eat more lean protein and vegetables.

These foods will help to boost your metabolism and build lean muscle mass, which can help to tone your body and reduce fat. You should also limit your consumption of sugar, processed meals, and alcohol. These meals and drinks can contribute to weight gain and make it more difficult to lose fat.

Finally, ensure you drink plenty of water throughout the day to keep yourself hydrated. This will help flush out toxins and keep your body functioning properly. By following these tips, you can help reduce bra fat and improve your overall health.

Minimize The Appearance Of Bra Fat

Regardless of your body type, you've probably experienced the dreaded "bra bulge" at some point. This unwanted side effect of wearing a bra often occurs when the band is too tight, the cups are too small, or the style is simply not flattering.

If you're searching for ways to minimize the appearance of bra fat, there are a few things you can do. First, make sure you're choosing the right size. The band should be snug but not tight, and the cups should fully encompass your breasts without causing them to spill over.

Secondly, opt for bras with seamless cups and wide bands. These styles will help to create a smooth silhouette and minimize the appearance of any bulges. Finally, don't be afraid to experiment with different types of bras until you find one that fits well and flatters your figure. With a little trial and error, you can find a bra that helps you look and feel your best.

Final Thoughts

We hope you have found our tips helpful and are excited to start incorporating some of these changes into your routine. Remember, it is important to be patient and consistent when trying to achieve any goal, including losing bra fat. It may take a little time for the results to become noticeable, but with hard work and dedication, you can say goodbye to those pesky love handles once and for all.

Related Articles

Staci Berner
Staci Berner

Also in Staci's Tips

The Best Side Support Bras For Women - Shapeez
The Best Side Support Bras For Women

5 minute read time

Do you need a new bra? If so, you may be wondering if you should buy a side support bra. These bras are designed to give you extra support and help reduce sagging breasts. In this article, we will discuss the benefits of side support bras and recommend some of the best options currently available on the market.
Read More
Top Reasons Why Bra Straps Fall Down - Shapeez
Top Reasons Why Bra Straps Fall Down

5 minute read time

If your bra straps are always falling down, you're not alone. Many women have the same problem. In this article, we will discuss the top reasons why bra straps fall down. We will also provide tips on how to prevent this from happening.
Read More
How To Measure Bra Size Without Measuring Tape: A Guide For Women - Shapeez
How To Measure Bra Size Without Measuring Tape: A Guide For Women

4 minute read time

Do you know your bra size? If not, don't worry – many women don't. In fact, a lot of women go through their lives wearing the wrong size bra because they don't know how to measure their bra size without using a measuring tape. Lucky for you, we're here to help. In this article, we will teach you how to measure your bra size without using a measuring tape. We'll also provide tips on how to find the right bra size for your body type. So whether you're just starting to shop for bras or you've been wearing the wrong size for years, read on for all the information you need.
Read More