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3 Essential Tips For Getting Rid of Bra Bulge

Published March 15, 2019 (Revised: July 09, 2019)
<article> <section> <p>Anyone who’s ever worn a bra has probably experienced the bulge: that little bit of extra cushion that spills out from your bra, typically on your back and in the area around your armpits. Most of us focus on working the major visible muscles when we exercise: the biceps, abs, and legs, among others. But few of us are actually targeting the problem spots that cause those lumps and bumps in the first place. That’s why we’re going to teach you three of our most powerful tips for banishing the bulge. </p> <p>First, it’s important to note that bra bulge can happen to anyone, regardless of your weight or chest size. In some cases, the fix is as simple as getting a bra that fits you properly. The more snug the fit, the more likely the bra is to squeeze your skin, fat, and muscle, forcing it out of the garment and creating that bulging appearance. </p> <p>But in many cases, bra bulge results from a combination of not properly training the muscles of the upper body and not eating a proper diet. Fortunately, with the three simple fixes we’ll show you here, you can shrink your bulge and get back to feeling confident in all of your favorite bras.</p> <p>Let’s get started by learning the first major cause of bra bulge and what you can do to fix it!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>You’ve Got Tight Pectoralis Muscles</header> <p>The chest muscles are comprised of two main components. First is the <i>pectoralis major</i>, the two large chest muscles—commonly referred to as your <i>pecs</i>—that lie just underneath the breasts. Second is the <i>pectoralis minor</i>, two thin, flat muscles that connect your ribcage to each of your shoulders.</p> <p>Many of us work these muscles when we perform exercises like pushups, bench presses, and flys. Still, these muscles can get tight very easily, even if we’re working them regularly. Tightness in the pectoral muscles can have us slumping our shoulders forward, causing bad posture. This poor stance redistributes fat and skin around the bra, creating that bulging effect.</p> <p>To correct this problem, try this simple stretch that will loosen up your pecs and help you find the proper posture to make your bra bulge a thing of the past:</p> <p>Stand in a doorway and place your hands on either side of the frame. Keep your elbows in line with your shoulders.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="tyler-doorway-shoulder-stretch"> </picture> <p>Take a small step forward and push your sternum, the bone at the center of your chest, through the doorway. Take deep breaths as you perform the stretch. You can do this from anywhere to 30 seconds to two minutes—whatever feels most comfortable for you.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="tyler-doorway-stretch-arrow-down"> </picture> <p>You should feel a deep stretch all the way from your shoulders to the center of your chest. As you gain flexibility, try to push your chest a little further forward each time you do this stretch. That pull you feel is going to loosen up your pecs and pull your shoulder blades back, creating a better posture.</p> <p>But doing this alone isn’t enough. To get the full effect, you’ll also need to work another nearby muscle group.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Your Rhomboid Muscles Are Underdeveloped</header> <p>The <i>rhomboids</i> are two rhombus-shaped muscles that connect to your shoulder blades. Activating the rhomboids pulls the shoulder blades back together, opening up the chest and helping us to maintain a tall, solid posture.</p> <p>You can work on loosening your pec muscles all day, but if you don’t have strong rhomboids, you’re going to fall right back into hunching your shoulders forward and twisting the shoulder blades out.</p> <p>This problem can be corrected with a simple exercise known as the <i>table top</i>. Here’s how to do it correctly:</p> <p>1. Sit on the ground with your legs extended in front of you. Place your hands face down just behind your butt with your fingers pointed behind you.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="tyler-table-top-down"> </picture> <p>2. Press your hands into the floor to pull your shoulder blades together.</p> <p>3. Exhale and drive your heels into the floor to lift your hips off the ground as high as you possibly can.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="tyler-table-top-up"> </picture> <p>4. Inhale and lower yourself back down to the floor. Repeat until you’ve reached the desired number of repetitions.</p> </ol> <p>The main thing we want to work on here is strengthening those rhomboid muscles, so keep your shoulders relaxed and press your hands into the ground, activating them as though you’re pushing your arms towards the wall behind you. Make sure to keep your chest open as well to get the full effect.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="tyler-table-top-shoulder"> </picture> <p>These two exercises are a great place to start, but just like every other fitness goal, diet plays a key part in accomplishing what we set out to do. And there’s one simple dietary issue that is a likely culprit when it comes to your bra bulge.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Your Estrogen Levels Are Too High</header> <p>For people with breasts, a certain amount of fat in the chest and even the upper back is completely normal. But excess fat in these regions is typically caused by one simple factor: high estrogen levels.</p> <p>High estrogen levels promote the storage of fat. In people who were assigned female at birth, this tends to accumulate around the butt, hips, breasts, and upper arms. Our bodies—which were designed to weather cold and long periods without food—are incredibly effective at storing fat <sup>1</sup>. Add in the sedentary lifestyles most of us lead, and all of the high-carb, processed foods that make up the Western diet, and you’ve got a perfect fat-building storm.</p> <p>But the secret to reducing this fat might surprise you—you actually need to <i>eat more</i> fat. </p> <p>This is the basis of one of the most popular diet trends out there today: the ketogenic diet. Practitioners of the ketogenic diet typically consume 70 percent of their calories from fat while cutting their carbohydrate intake to just five percent.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="keto-macros-pie-chart"> </picture> <p>Eating a high-fat, low-carb diet sends your body into <i>ketosis</i> <sup>2</sup>. When our body doesn’t have enough carbohydrates—our preferred energy source—to burn, we enter ketosis. In the absence of carbs, we burn fat to fuel ourselves instead, which as you might guess, eliminates the fat on our bodies.</p> <p>Although the ketogenic diet has existed since the early 1920s, research on its effectiveness as a weight loss strategy is still relatively new. Still, a promising 2017 study in the <i>Journal of Strength and Conditioning Research</i> found that athletes who consumed a ketogenic diet over a ten-week period significantly improved their testosterone levels while a group who continued to eat a Western diet actually showed a minor decrease in levels <sup>3</sup>.</p> <p>Because consuming a high-fat, low-carb diet boosts testosterone levels, it also allows us to shed fat and build muscle much more easily.</p> <p>To get started with this diet plan, try tracking out your macronutrients for a few days. Ultimately, 70 percent of your overall calories should come from healthy fats such as olive and coconut oil, grass-fed butter, avocados, nuts and seeds, and even some healthy dairy products. Add in 25 percent lean, healthy proteins and drop your carb consumption down to five percent of your intake. As far as vegetables go, feel free to eat just as many as you want!</p> <p>This will put you well on your way to dropping pounds and making gains.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Putting It All Together</header> <p>If you’re tired of your bra bulge and ready to make a change, the tips we’ve given you here are the perfect place to start. Try doing pec stretches and table tops a few times throughout the day whenever you’ve got a few minutes to spare. And remember, you need to work on loosening your pecs <i>and</i> strengthening your rhomboids consistently for this plan to work.</p> <p>In addition to these exercises, diet is key. Find an online calorie and macronutrient counter to help make sure that you’re nailing your 70 percent fat, 25 percent protein, and 5 percent carbohydrate diet each and every day. </p> <p>The combination of these three fitness and diet tips will blast your bra bulge, improve your posture, and help you achieve the strong, open, and toned upper body of your dreams.</p> <div class="sub-head">Resources</div> <ol> <li><a target="_blank" href="" rel="noreferrer">Here's why your body stores more fat in certain places</a></li> <li><a target="_blank" href="" rel="noreferrer">What Is Ketosis?</a></li> <li><a target="_blank" href="" rel="noreferrer">The Effects of Ketogenic Dieting</a></li> </ol> </section> </article>

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