Whether we’ve heard them or used them ourselves, derogatory phrases like bra muffin, bra bulge, back fat and quad boob have all been used to describe that extra something-something women seem to develop around our bra line. Namely, the muscles in this area include the lats (latissimus dorsi, that sort of “back panel” under your shoulders) and the obliques (the corresponding set of muscles on the front and side).
If you want to fine tune and tone this area of your body, there are some pretty straight forward ways to tackle that bulge behind your bra. “Strength training will shape and firm, but the ‘flab’ that accumulates there will only diminish with clean eating,” explained Kelly Turner, a certified personal trainer. “It’s abdominal fat, just like belly fat, so all the risk factors and spot reduction truths still apply.”
And she makes a valid point… spot reduction is always tricky. Whether it’s the bra line, tummy, or calves, it all requires a holistic approach. It’s more than just one magic move to trim one area of the body!
That said, if you’ve got the clean eating part down, there are a few moves Kelly recommends that you incorporate into your overall training plan. These will target those lats and obliques and help you work toward this particular goal.
8 Ways to Train your Lats and Obliques
- All pulling motions in all angles with the arms.
- Learn to love the lat pull-down machine, or set out to master the pull-up.
- The assisted pull-up machine is great if you can’t finish one on your own (yet!).
- Loop a resistance band around a pull-up bar and put one foot through like a stirrup.
- Side planks with hip lifts will hit from arm pit to hip bone.
- Woodchoppers with a resistance band or cable machine.
- Side planks on your hands instead of forearms, to really engage the arms.
- Twisting yoga moves where you have to hold the position — revolved side angle or triangle, or half lord of the fishes poses.