You know that annoying bulge that happens at the the most inopportune of times? That little lump that gets in the way of a top sitting flat against your back? The space between your bra and your armpits, or the bra and your back is mostly where you’ll find it. Yes, it could be because of an ill-fitting bra, but chances are that it is because your back is not particularly toned.

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Unless you’re a fitness enthusiast and/or a model, chances are that you have a layer of fat somewhere along your body, and for women, the fat deposits around the chest and back are always a little bit more difficult to tackle, and there is only one solution to that: exercise! It is something that a lot of people don’t have time for, but you should definitely get some of that in if you want to get rid of that bulge. And we’ve got just the exercises for you! 

1. Push Ups:

Rest your palms on the floor with your wrists beneath your shoulders, and your fingers facing forward. Remember to keep your shoulders in line with your wrists; not only will you have incorrect form, but you’ll be straining yourself unnecessarily if you don’t make sure of this. Keep your feet at a hips-width apart and let your body form a straight line between the top of your head and your heels. Keep your shoulders away from your ears, and bend your elbows in order to lower your body towards the ground until your forehead nearly touches the floor. Now press your palms to extend your elbows and bring your body back to starting position. You will be tempted to just move your hips initially, but you are not going to achieve anything that way. 

2. Mountain Climbers:

It is a short yet intense cardio exercise that targets the entire upper torso, including shoulder blades and chest, and is one way to help you get rid of that bra overhang. Get yourself into a plank position with your body supported by your toes and arms, and then raise your upper body to create a slight incline; your body should be straight all the way to the floor. Keep the elbows straight and place your shoulders in line with them. Draw your stomach muscles inwards and make sure to squeeze your glutes. Now, lift any of your knees and bend it towards your chest by placing the ball of the foot on the floor and then jump in the air and flip the positions of your legs immediately. Make sure that you do not curve your body and maintain the position continuously. Keep practicing it again and again at a rapid pace up to 1 minute or so. 

3. Skipping:

I find this to be one of the best ways to get some cardio and toning in, especially if you’re short on time. Stand straight on the ground with your knees and feet attached together. Hold the handles of the jumping rope in your palms and place rest of the part of it at your heels behind your body. Your arms should be placed at the sides of your body with your elbows relaxed. Keep your chin tucked and find a spot in front of you that you can focus on. Now, start jumping and squeeze your shoulder blades as you go ahead. This exercise can be intense on the knees, so make sure that you do it somewhere that is not hard, like a road. A mat or grass is advised in this case. Furthermore, make sure to land lightly and try to increase your speed gradually, and continue it up to 3 minutes. 

4. Upright Rows:

You’ll need some equipment for this exercise, but they can be found at any sports store; get a weighted bar or heavy dumbbells. Grab it with an overhand grip with hands shoulder-width apart and stand with your feet slightly apart. Exhale as you bring your elbows to lift the weighted bar to shoulders-height. Then inhale as you lower the bar back to starting position. Repeat 10 times initially, three times. Gradually increase the reps once your body gets used to the weight. 

5. Bar Front Raise:

Equipment needed: a weighted bar. Grab the bar with your hands and set your feet apart to shoulder width. Now keep your arms as straight as possible and exhale as you lift the weighted bar until it reaches higher than your shoulders. Now inhale as you lower the bar back to starting position. Make sure to keep your back straight during this exercise, or you will risk a lower back injury. 

6. Chest Flys:

With a dumbbell in each hand, lie on your back on a mat. Lay your arms to the side of your body at a 90 degree angle and grip the dumbbells properly. Move the weights above your chest by bringing your palms to face each other, with your elbows slightly bent. Now inhale as you open the weights out to the side, and exhale when you bring them together. Repeat 10 times initially, three times. Gradually increase the reps, and the weight of the dumbbells once your body gets used to it. 

7. Bird Dog:

This move combines the positions of both a dog and a bird; it is one of the best freehand exercises for upper back and is sure to give you the results that you’re looking for. Start in a four-legged position by placing your palms and your knees on the floor with your shoulders and your hips in line with them respectively. Now, lift your right arm slowly and steadily forward in order to make it parallel to the ground, and at the same time, lift your left leg backward so that it also becomes parallel to the ground. It should create a straight line starting from the fingers of your right arm to the heel of your left leg. Hold the position for a couple of seconds and return to the starting position slowly. Swap the positions of your legs and arms and repeat 10 times. 

8. Dumbbell Raise:

In this under arm exercise, just stand with your feet shoulder width apart and hold a dumbbell in each hand. Raise your arms up one at a time and keep breathing through this exercise; inhale as you raise the dumbbell and exhale when you lower your arm back to starting position.

9. Overhead Pullovers:

Put a dumbbell in each hand, and lie on your back, preferably on a bench. While holding onto the dumbbells, take them back (above your head) as you stretch both your hands While in this position, you will need to raise both weights overhead and then lower them toward the floor without touching. This kind of exercises helps to strengthen your back and shoulder muscles, and also helps in reducing the fat around the area.

10. Tricep Kickback:

The tricep kickback needs to be performed in a perfect ‘hinge position,’ with the arms kept straight; stand upright by keeping your feet at a shoulder distance and hold the dumbbells in your hands. Make sure to let your arms stay by the sides of your body in a relaxed manner and then bend the upper part your body forward starting from your waist, while keeping your spine totally straight. Your torso should make an angle of 45 degrees with the vertical line. Now, stretch your arms backward as far as possible. Make sure that they are straightened with the elbows locked. Hold the position for 5 to 10 seconds and then return to the initial position. Repeat 10 times, and increase gradually. 

There you have it! You can incorporate them into your daily routine, or if you don’t work out, these can also be performed at home. You should have that smooth and muscular back (fat free) in no time!