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1. Choosing the right bra

2. Exercise your back muscles

3. Improve your overall health

It's something that almost every woman dreads; you look in the mirror and there it is - bra bulge. However, the bra bulge is purely cosmetic, so don't worry about what others think and fix it only if it bothers you. To reduce the appearance of bra fat, you can exercise your back, arm and neck muscles. Massages can push the water weight away from your back. And taking your measurements before buying a bra can help you find the perfect fit. Even if it takes a little work, you can look good from behind in no time!

1. Choosing the right bra

Measure your band size. Put on an unpadded bra or don't wear a bra to take this measurement. Use a flexible tape measure to measure just below your bust line where your bra band will go. If you get a partial measurement, go to the next whole number. Add 4 inches (10 cm) to the total for an even number. For an odd number, add 13 cm (4 inches). The resulting number is your tape size.

For example, if you measure 35 inches (89 cm), your band size is 40. If you measure 36 inches (91 cm), your band size is 40. If you measure 32.3 inches (82 cm), your band size is 36.

If you buy a bra with a smaller band size, you will probably get a bulge on the bra.

Determine your chest circumference. While wearing an unpadded bra or going braless, place a flexible tape measure over the largest part of your breasts, usually at the nipples. Measure around your back to determine your total circumference and breast size. Again, round your measurement to the nearest whole number.

For example, if you measure 102 cm, your breast circumference number is 40. 

Take this number with you when you shop to determine your cup size.

Stop wearing bras with a poor fit. If your breasts protrude from the top or sides of the cups, then your cup size is too small. The cup or band size is wrong if the straps cut into your shoulders. With a well-fitting bra, you should be able to use the middle hook closure.

If only the last hook could be closed, then the bra would be too small and will probably cause bulges as well.

If you choose a bra that fits you properly, it will also be more comfortable to wear in everyday life.

You can also choose a fitting bra with full back & side coverage, which has a thick mold cup, push up your breast to a deep V shape without an underwire, and help you make a smooth back and a beautiful look boobs.

 2. Exercise the muscles of the back

Do an incline chest fly. Lie with your back on an incline bench and place your feet firmly on the floor. Hold a single dumbbell in each hand and position your arms directly in front of your body. Keeping your arms extended, slowly extend them out to your sides. Then pull them back to the starting position. Repeat the exercise for at least 1 minute.

Adjust the weight of your dumbbells to break a sweat and be challenged, but still be able to complete your exercise sets. Many people start with dumbbells weighing 5 to 7 pounds (2.3 to 3.2 kg). 

Be sure to keep your wrists and elbows closed or you will lose the benefit of the exercise.

This movement is good for strengthening the pectoral muscles and shoulder muscles, which can lead to a more toned appearance. 

Raise the front bar. While standing, place your feet shoulder-width apart and bend your knees slightly. Place your hands shoulder-width apart on a dumbbell bar and keep your arms straight. Swing your arms out and up until the bar is higher than your shoulders. Slowly return the bar to the starting position.

Repeat this exercise for as many repetitions as you like. Most people start with 6-10 repetitions and increase from there.

Please start with the bar itself and gradually increase the weight.

To get even more benefit from this exercise, exhale as you raise the bar and inhale as you go back down. This helps to pump oxygenated blood to the muscles.

Perform at least 5 push-ups. Stand on an exercise mat in a traditional push-up position. Use your arm muscles to push yourself up off the mat, making sure your entire body is bent in a straight line. Then slowly bend your elbows until you are just slightly off the mat. Hold this position for a single inhale and tense your arm muscles to get halfway up again. Hold one more time before lowering back down.

If possible, repeat this pattern at least 5 times. Once you get used to the exercise, you can always do more.

By never fully relaxing into the mat, your shoulders and back will remain flexed, which will help with strengthening.

In the starting position of the push-ups, your feet should be hip-width apart. Your hands should be placed slightly outside the shoulder-width distance, palms flat on the mat.

Jump rope for 1-3 minutes. Place your knees and feet together and hold the handles of the rope. Position the rope so that it just touches the back of your heels. Look forward with your chin slightly tucked in. Swing the rope around and jump as it approaches your feet. Perform the exercise for 1-3 minutes at the fastest speed you can maintain without tripping over the rope.

Jumping rope is not only a great endurance workout, but it also trains your upper body, especially your shoulders and back.

If longer sets of rope jumping don't tire you out, try jumping with wrist weights. Using a weighted rope can also enhance the toning effect.

3. Improve your overall health.

Lose weight by following an exercise program. Any excess weight you carry on your back or shoulders can lead to a bra bulge. Exercise at least 3 days a week, mixing both strength training and endurance training. Take exercise classes at your local gym or work with a trainer to get even better results.

Talk to your doctor about what a healthy weight is for you. This will help you set healthy and realistic exercise goals.

Eat healthily. To lose weight and tone your body, start with a healthy diet that includes plenty of fresh fruits and vegetables. Whole grains and lean meats are also good choices. Avoid processed foods and look for simple ingredient lists. Drink about 8 glasses of water a day and stay away from sugary drinks like sodas.

Massage your upper back with a foam roller. Lie on your back on an exercise mat with your knees bent and feet flat on the floor. Position the roller under your back right at your bra line. Touch the back of your head with your hands and relax your neck. Then tense your thigh muscles to move your body back and forth over the roller.

Roll only the area between your bra line and the tops of your shoulders. Massaging this area will help improve circulation and flexibility between workouts.

Start with 10-20 rolls and increase over time. If you want an even deeper massage, angle your arms toward the sky with your elbows.

Have a surgical bra back lift. This plastic surgery procedure is a very extreme measure in which a surgeon cuts away excess back weight or skin. Patients who have undergone this procedure usually end up with a scar on each side of their back that runs parallel to the bra line. While the results often last for years, there are the same serious risks as with any other cosmetic surgery, such as bleeding.

Make sure you discuss all of your options with your doctor before deciding to have surgery. When you speak with the plastic surgeon, ask him or her to inform you of all the possible risks of the procedure.

This surgery is often used as an alternative to liposuction because it also removes excess skin.