How to Get Rid of Bra Fat: Exercises, Shapewear & More!

Do you have bra fat? That pesky extra layer of skin and tissue that lies just underneath your arms, around the back area.

It’s an unwelcome sight for many women who want to feel confident in their own body – but don’t worry, there are ways to get rid of it.

From exercises specifically designed to target this area, shapewear made with special fabrics, and even plastic surgery options – we’ll discuss how you can finally say goodbye to bra fat once and for all.

Let’s start by discussing what causes it in the first place so you can find a solution tailored exactly to your needs.

So if getting rid of bra fat is something on top of your mind right now, keep reading.

What is Bra Fat?

Bra fat is a common problem for women of all ages, shapes, and sizes.

It’s an accumulation of excess fat that accumulates around the bra line area, giving the appearance of bulging or the dreaded back fat.

This can be caused by a variety of factors including genetics, age-related changes in skin elasticity, lifestyle choices such as diet and exercise habits, and even wearing bras that don’t fit properly.

Causes of Bra Fat

Bra fat is a term used to describe the excess fat that accumulates around the bra area, typically in women.

It can be caused by a variety of factors, including age, weight gain, genetics and lifestyle choices.


As we age our skin loses its elasticity and collagen production slows down.

This causes the skin to become thinner and less able to hold onto muscle tone or support fatty tissue.

Over time this can lead to an accumulation of fat in areas such as underarms or around the back where bras are worn.

Weight Gain

Weight gain can also contribute to bra fat because it increases overall body fat levels which then accumulates exactly where you don’t want it.

Additionally, if you have larger breasts they may cause more strain on your shoulders which could result in additional fatty deposits being stored there over time due to poor posture from carrying extra weight up top.


Genetics play a role too.

Some people naturally store more fat than others do even when their diet and exercise habits remain consistent throughout their lives.

If you’re genetically predisposed towards storing more body fat then chances are you’ll develop bra-area bulges at some point regardless of how much effort you put into staying fit and healthy otherwise. #boo

Although there are many causes of bra fat, it is possible to reduce this problem with the right exercises. In the next section, we will discuss specific exercises that can help you get rid of bra fat.

The Gist: Bra fat can be caused by age, weight gain, genetics and lifestyle choices. To reduce it, maintain a healthy diet and exercise routine to keep body fat levels low, ensure good posture when carrying extra weight up top and wear supportive bras that fit properly.

Exercises To Reduce Bra Fat

Regular physical activity is key when it comes to reducing unwanted body fat including those pesky areas like your upper back where you tend to find most cases of “bra bulge” (aka “bra fat”).

Here are some exercises you can do at home that target this specific area:

Push Ups

Push ups work both your arms and core muscles while also helping tone up any flabby areas on your back near the armpit region.

Start with 2 sets per day then gradually increase as needed until you reach 10 reps per set with good form throughout each rep.

Chest Presses

Use either dumbbells or resistance bands for this exercise.

Lie down flat on a mat with weights/bands held above head level then slowly lower them towards shoulders before pushing them away again into starting position.

Aim for 3 sets x 10 reps each day here, too.

Bent Over Rows

With weights/bands held below hip level bend forward from your waist so the torso forms a 45 degree angle.

Pull weights/bands up towards shoulder blades before returning them slowly into starting position.

Repeat 3 sets x 12 reps daily if possible.

Lat Pull Downs

Attach resistance band onto door handle/pullup bar then grab hold using both hands (palms facing downwards).

Keep elbows close together as you pull band downwards towards hips before releasing back up into starting position again.

Aim for 3 sets x 8 reps here every other day.


Pull-ups are one of the best exercises for targeting your upper back muscles which helps tone up and reduce bra fat.

To perform this exercise correctly, start with your palms facing away from you while gripping onto a pull-up bar or rings with an overhand grip.

Then slowly pull yourself up until your chin reaches above the bar or rings and hold for 1 second before returning to starting position.

Repeat 10 times for 3 sets if possible.


Rowing is another great exercise that targets your upper back muscles as well as other areas such as biceps, shoulders, lats and core stabilizers which all help reduce bra fat when done properly on a regular basis .

Start by sitting down on a rowing machine with feet firmly planted on footrests then grab onto handlebar using both hands with arms straight out in front of you at shoulder level .

Next , lean forward slightly while pulling handlebar towards chest keeping elbows close to body until they reach 90 degree angle then return to starting position slowly repeating 12 times per set if possible.


Planking is also very effective at toning up your entire midsection, including the lower back area where most of the bra fat accumulates.

To perform this exercise correctly, start off lying face down on the floor then prop yourself up into a pushup position while balancing your weight between your forearms and toes.

Make sure that your hips remain parallel to the ground throughout the movement and hold plank pose for 15 seconds before returning to starting position.

Repeat 10 times per set if possible.

Exercises are an effective way to reduce bra fat, but there are also clothing solutions (thank God!) that can help create a smooth silhouette.

Let’s explore how to use the right clothing pieces to minimize bra fat and look your best.

The Gist: There are several exercises that can help reduce bra fat, including pull-ups, rows and planks. These should be done regularly to target the upper back muscles and core stabilizers for maximum effect.

Clothing Solutions for Bra Fat

Fortunately, exercise isn’t the only option .There are clothing solutions that can help reduce the appearance of bra fat and make you look slimmer and more toned.

Wide Strap Bras

Bras with wider straps can be helpful in reducing the appearance of bra fat because they provide better support than thinner straps do.

Look for bras made from stretchy materials such as spandex or nylon which will give your body extra room to move without causing discomfort or bunching up behind your back like this one from Shapeez.

Additionally, try wearing bras with underwire cups which offer additional lift and support while also helping to minimize bulging in this area.


Shapewear is another great option for hiding bra fat since it helps smooth out any lumps or bumps in this area while also providing extra compression so that everything looks smoother underneath your clothes.

Try shapewear pieces like bodysuits, slips, camisoles, waist cinchers, and even full-body shapers depending on how much coverage you need.

Be sure to choose styles made from breathable fabrics like cotton or lycra so that you don’t feel too constricted throughout the day.

Finally, if all else fails then consider investing in some plastic surgery options such as liposuction or breast reduction surgery which can help remove excess fatty tissue from this area permanently.

However, keep in mind that these surgeries may come with risks so it is important to weigh all of your options before making a decision about what is best for you.

Clothing solutions can be an effective way to reduce the appearance of bra fat without surgery.

However, for those who are looking for a more permanent solution, plastic surgery may be an option worth considering.

The Gist: Reducing the appearance of bra fat can be achieved by wearing bras with wider straps, stretchy materials and underwire cups, as well as shapewear pieces like bodysuits, slips, camisoles and waist cinchers. Surgery is an option but should only be considered after weighing all of your options.

Plastic Surgery Options for Bra Fat

It’s the excess skin and tissue that accumulates around the bra line, often giving you an unflattering silhouette.

Fortunately, there are several plastic surgery options available to help reduce this area of your body.


Liposuction is one of the most popular procedures used to remove bra fat.

During liposuction, a surgeon will make small incisions in your skin and insert a thin tube called a cannula into these openings.

The cannula then uses suction to break up and remove fatty deposits from beneath your skin’s surface.

This procedure can be done under local or general anesthesia depending on how much fat needs to be removed from the area.

Liposuction typically takes between 1-2 hours and requires minimal downtime afterwards with results lasting anywhere from 6 months – 2 years before needing another treatment session if desired.

Body Contouring

Another option for reducing bra fat is body contouring using laser technology such as Smartlipo Triplex™ or SculpSure® .

These treatments use targeted heat energy to melt away stubborn pockets of fat without damaging surrounding tissues or causing any significant discomfort during treatment sessions which usually last no more than 30 minutes each time.

Results may take up to 3 months after completing all recommended treatments but they can last indefinitely when combined with healthy lifestyle habits like eating right and exercising regularly afterwards, too.

Surgical Excision

Finally, some women opt for surgical excision techniques where excess tissue is cut away directly through an incision made near their bra line so that it can be reshaped into its desired form afterward if needed (this method also works well when dealing with larger amounts of loose skin).

This type of procedure typically requires general anesthesia though recovery times vary greatly depending on individual cases so always consult with your doctor beforehand about what would work best for you specifically.

The Gist: Bra fat can be reduced through liposuction, laser technology such as Smartlipo Triplex™ or SculpSure®, and surgical excision. These procedures have varying levels of downtime, recovery time, and results lasting anywhere from 6 months - 2 years. Consult with your doctor to find the best option for you.

How to Get Rid of Bra Fat FAQs

What causes bra fat?

This can be caused by several factors, including wearing an ill-fitting or too tight bra, gaining weight, hormonal changes due to age or pregnancy, and genetics. To reduce this type of fat it is important to wear a properly fitting bra with enough support for your body shape and size. Additionally, regular exercise and healthy eating habits can help you maintain a healthy weight which will also help reduce any extra bulge around your midsection.

What is the best exercise to lose bra fat?

The best exercise to lose bra fat is a combination of cardio and strength training. Cardio exercises such as running, swimming, cycling or walking can help burn calories and reduce overall body fat. Strength training helps build muscle in the chest area which can help tone the muscles around your bra line. Additionally, incorporating core exercises into your routine will help strengthen your abdominal muscles and give you better posture which can also make a difference in how much “bra fat” you have.

What muscle is bra fat?

It’s the Latissimus Dorsi muscle aka your lats. Fatty tissue often appears as rolls or bulges on the lat and can be caused by weight gain, hormonal changes, aging, genetics, and poor posture. The best way to reduce bra fat is through regular exercise and healthy eating habits combined with proper fitting bras that provide adequate support. Additionally, wearing shapewear can help smooth out any lumps or bumps for a more flattering silhouette.

Summing Up

No matter what your solution is for getting rid of bra fat, it’s important to remember that you should always feel comfortable and confident in your own skin!

Whether you opt for a shapewear solution, exercise routine, or plastic surgery option, make sure that the decision is right for you and will help you achieve the body shape that makes you feel beautiful.

With the right combination of clothing solutions and exercises, we can all get rid of bra fat and look our best. 🥂

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