Fitness

Team Angie Fitness – Battle of the Bra Bulge!

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Over 400,000 loyal readers

It doesn’t matter what size bra you wear, women of every size and shape struggle with bra bulge.  It’s possible that it  may just be a matter of purchasing a bra that actually fits correctly. But for many women, this area between the chest and armpits tends to be bit out of shape.
“The armpit is kind of an intersection of many different muscles, so in order to tone it up, you have to work all of those muscles,” explains trainer Adam James Gallo, owner of The Loft Collective NYC in Brooklyn, New York. This includes the pectoralis muscles (chest), latissimus dorsi (back), triceps and biceps (upper arm), and deltoid (shoulders).
By now, we all should know that you can’t “spot lose” fat, so committing to clean eating with a mix of strength training and lots of cardio would be suggested if you would like to truly see results you long to see.
A great way to trick your metabolism is to mix cardio in with your resistance training. Taking this action will increase your metabolic burn and heart rate both during your exercise routine as well as the days following. This is often referred to as the “afterburn.”
To lead you on the path of the no bra bulge journey, we created an awesome exercise circuit alternating strength training and cardio routines that will target all of the muscles intersecting at the armpit. For each exercise, we suggest performing as many repetitions that you are capable of within a certain time frame while sustaining the correct posture. Concentrating on the quality and accuracy of your movements will give you the toned results you’re aspiring to achieve.

Single-Arm Dumbbell Rows

Hold a 10- to 20-pound dumbbell in one hand. Stand with your feet hip-width apart, slightly bend knees, engage your core to spine, lower torso until almost parallel with the ground. Place your right hand on the back of a sturdy chair in front of you for balance.  Bring the weight up toward your chest by bending left elbow straight up toward the ceiling. Be sure to keep shoulder down and together and core engaged the entire time. Do 12 reps on each side.

Pushup Holds

Come into a pushup position with hands slightly wider than shoulder width, feet hip-width apart. Your body should form a straight line from heels to head. Bend elbows and lower body until hovering a few inches above the ground. Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath. Lower back down to your lowest point, holding for 1 deep breath. Come back to your half-way point for one more hold. Repeat 5 times total.
Mountain Climbers
Will work on the entire chest and the top, front and back of the shoulders, and also the shoulder blades….Keeping in mind that you will also receive a intense but short cardio workout.
1. Begin in a plank position, hands and arms directly underneath your shoulders, elbows should be locked, abs engaged, butt squeezed tightly, feet and knees together.
2. Raise one knee up, bent in towards your chest with the ball of the foot planted on the ground.
3. Jump and switch the position of the legs while you’re still in the air. Focus on keeping the body straight and in that tight plank position throughout.
Repeat this movement in rapid succession while still maintaining form, for 30 seconds to one minute. Gallo notes: If your wrists start to hurt, try putting hands into fists, or put your fingers out to the side.

Jump Rope

 
An easy and effective cardio workout, jumping rope can burn an average of 11-20 calories per minute. By adding wrist weights or using a weighted rope, you can up the burn a bit—plus, the arm movement works the back and shoulders at the same time.
1. Stand with feet and knees together, elbows relaxed at sides, holding the handles in each hand and rope placed behind you at your heels. Chin should be tucked and relaxed. Train your gaze at the ground roughly 4 feet in front of you.
2. Begin jumping rope while still maintaining your form (starting position of knees and feet touching, chin tucked). Squeeze shoulder blades as well to add some extra back work.
Jump for 1-3 minutes, going as fast as you can making sure to hold your posture correctly.

 

Hanging Arm Curl

 

This exercise is fantastic for isolating the biceps, “but it is extremely important that the person performing this exercise retains a good arm position, or isolation may be lost. Be careful not to use too much weight, as this will throw off your form.
1. Rest one foot, knee and hand all on the same side of a flat bench, and stand with the other foot flat on the ground. The arm that isn’t resting on the bench should be hanging towards the ground, holding a 2-5-pound weight. Make sure your spine is flat and parallel to the ground, chin tucked in, with your eyes focused on the weight.
2. Perform a standard bicep curl, bending the arm at the elbow and bringing the weight up towards your face. (Note: It is absolutely important that you avoid swinging the elbow.) Pause for a second at the top of the movement, and then bring your arm back.

Bottom line: Repeat all exercises at least 3 times per week and watch that bulge disappear!

Happy Healthy Lifestylin’ y’all!

Angelia Johnson (Angie) founder of Team Angie Fitness – Be Your Best You is a certified fitness coach, lifestyle coach and licensed Zumba Instructor.

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