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Discover the Best Exercises that Get Rid of Back Fat and Bra Overhang. Tighten and tone your back where fat bulges from bra straps with these exercises.

This past week I had 3 different training clients ask me for exercises that get rid of back fat from bra overhang. I led them through a series of exercises that target the muscles in the upper and middle back bra strap area.

After the workout, everyone said they felt like they were working muscles they didnt know they had.

In todays episode of CCtv, Im sharing the best exercises for the bra strap fat bulge area of the back.

If youre self-conscious about the bra strap area, this back fat workout is for you. : )  See me demo the exercises below.


Warm-up first with some light cardio and stretching.

Repeat each back fat exercise 15 times to complete 1 set.

Complete 3 full sets of all 6 exercises to complete this bra strap back fat workout.


Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.  Raise dumbbells forward and upward until your arms are at shoulder height. Lower the weights to the starting position.  Lift the weight up and out to the sides until your arms are at shoulder height.  Lower the weights back down to the starting position.  That makes one rep, or repetition.


This exercise is a twist on a traditional bent over row, literally, because you twist your wrist halfway through the exercise.  Holding dumbbells, bend your knees slightly and bring your torso forward, by bending at the waist.  Keep your back straight until its halfway to being parallel to the floor.  The dumbbells should hang directly in front of you, with your wrists facing each other.  This is your starting position. Now, while keeping your torso stationary, lift the dumbbells straight up and back, keeping your elbows close to your body.  Then slowly lower the barbell back to the starting position.  Flip your grip so that your wrists face away from you and repeat the movement, pulling the weights back and up, with your elbows close by your side.  That completes one rep.

Start with your arms out to the side, with your elbows bent, slightly below shoulder height.  This is your starting position.  Rotate the weights down so that your knuckles face the floor and your elbows are in line with your shoulders.  This is position 2. Now kick the weights out, until your wrist is shoulder height.  That is the third position.  Return to position 2, the rotate the weights up to the starting position.  This equals one rep.

Flap your wings, by drawing your elbows out to the side and up until theyre slightly higher than shoulder height. Slowly return back down to the starting position.  As youre flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.

Grasp a dumbbell in each hand with a grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use your side shoulders to lift the dumbbells. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin.  Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement. Lower the dumbbells back down slowly to the starting position.

Grab adumbbell or medicine ball. Stand with your feetshoulder-width apart and hold the weight in front ofyou with both hands. Tighten your abs and squat,rotating the weight up and across to the left.  Now, use your abs to control the movement as you chop down and across to your right foot.  *Keepyour body weight over your heels.Dont let your knees go past your toes and keepyour shoulders pressed down.*

Thats it!  Youre Done!

I recommend completing this workout 2 times a week to get the best results.

If you train this area consistently, youll build lean muscle in the middle back which can help reduce inches from the bra strap area.

You cant spot train to reduce fat.  To burn the most fat, do this workout along with my

Results using myTotal Transformation Program

Youll get noticeable results in DAYS not weeks!!  Guaranteed.

I hope you like this workout!  It works if you work it!  So work it youre worth it!

If you like this video, or if you think someone you know would like it, please share it.

Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts.

Youre just the gift that keeps on giving! On behalf of your gazillion subscribers who didnt even have to ask for these FANTASTIC oh my GOD theres hope for my back seeing the light of day again exercises. THANK YOU SO MUCH!!!! I cant bear to send photos of myself for this very reason. Tears of joy are falling.

Thank you so much Lenita! This workout works if you work it, so work it, YOU ARE SO WORTH IT!! xxoo CC

How many inches could someone lose in their back in two weeks. close to fitting in my dress and have lost 20 pounds so far but im getting nervous if I should get a size up.

How much you can lose, that quickly depends on a lot of factors. I cant advise you without asking a dozen or so questions. You should be aiming for 1-2 pounds of fat loss a week but that doesnt translate easily into inches.

Looking for the blogLove the exercises

At last! Someone who undrestands! Thanks for posting!

Can you do 3 exercises every day instead of all 6 2x a week? Or would that defeat the purpose? Christina, I love your website. Thank you for the awesome tips and youre also drop dead gorgeous btw.

Hi! this is a great question Hadsn! Id recommending picking 3 exercises and doing them every other day. That way youll give those muscles the time they need to recover before hitting them again. Thank you 🙂 Youre so sweet! Let me know if you need more help xoxoxo

Thank you so much for clear explanation wonderful tips!

Oddly enough, my back looks lean, its the area under the armpit that needs help. Will these exercises help address this issue. I exercise daily and do a lot of yoga and resistance training for this area and have not seen results.

Yep! This workout will help you too!! It targets the arms/pit area.. Check it out here::

Since I was sitting up in bed at the time I viewed you, and not wishing to get out of bed, it being 12:20am, I began to imitate your movements in the simplest way and lo, I could feel the local circulation those in the areas you were targeting working, warming. And I wasnt even using weights! Nor was I repeating the movements 15 times. I was simply focusing, adjusting my hands and wrists as I went along feeling the shoulder(s) rotating and the rib cage stretching and copying you. During that short demonstration something was already accomplished.

What i most appreciated was your inventiveness, the variations you had thought of and your casual but inner focus. You were, really in it. And that strengthened the communication. I can just imagine what Ill accomplish when I get out of bed tomorrow! .

Your comment is amazing!! Thank you so much Arlene!!!!!!!! YESSSSS!!!!!

Hello Christina! Im morbidly obese, however, Ive committed my life to making changes and have both started strength-training and have adopted better eating habits that have allowed me to lose 25 lbs in the last 6 weeks. My back is a problem area both in lack of strength and in stubborn fat. I am willing to workout as much or as little (to provide my muscles time to rebuild) as needed, What is the MOST you would recommend doing this workout every week? I have a military ball to attend in 3 weeks and while not looking for overnight success, do you think doing this workout 3 times per week will allow me to see a change between now and then? There is a special dress involved and I want realistic expectations! BTW I feel fantastic, love my body at all of its sizes, and this isnt the first time Ive done strength-training or weightlifting (just a little background info so you know where Im at!). Thank you so very much for your time, comments, and help!

Id recommend doing this workout a minimum of 2 times a week. This workout alone isnt going to create dramatic changes. This workout + a meal plan + cardio + a complete weight training routine = noticeable results in 3 weeks.

I have been really lazy the past few weeks and started getting back fat gonna try this to get rid of all the fat also gonna try doing full body workouts, this is so far the best workout Ive found thank you so much will try and do this a few times a week

Let me know how it goes or if you need any help. xxoo

Youre an angel sent from above. These moves really helped me. Just want you to know that instead of dumbbell or medicine ball, I am lifting a 1 gallon container filled up with water. I cant afford to buy a dumbbell or exercise ball from off-island and send here due to the high cost of freight. Anyway, the effect was amazing! I guess it really depends upon the moves and not the equipment

YASSSSSSSS!!!!! Im so proud of you for being innovative and using water! So smart and totally ok! You can use cans of soup, too. Or get resistance bands. Theyre light and wont incur a high freight shippig cost. Youre absolutely right its not what you use, its the moves you do. Im so happy. Thank you so much for you amazing comment. : ) xo

Thanks for that exercise, I really needed it

Thank you so much for this exercise, exactly what i was looking for

o yes i love the workout thats what am looking for to get rid of thats bra bulge thats killing me thank you

I had a mastectomy and breast reconstruction so my range of motion is nowhere near what ot should be. Where you are able to put your elbows high up I can get mine slightly above my shoulders. Will I still get benefits from the exercise? I can feel the burn!

Hi! Yes youll still get benefits from do these exercises even if you cant go all the way to the top. Feeling the burn is a great sign. Im so proud of you for working it! xo

Loved your video. Will try exercises for back.

On the woodchop, do we need to alternate sides or stick with left to right for all sets?

I recommend doing all right, then all left, making sure you complete the same number of reps on each side.

I have been looking for something to tighten my back. I recently lost a lot of weight and have excess skin. I am hoping that these exercises will help

I have a question about this- I have read that spot reduction doesnt work. Isnt this considered spot reduction?

No its not thats why I said this workout wont do much if youre not following a meal plan, cardio, and complete weight training program. You cant spot reduce fat you CAN spot train with weights to target an area that concerns you but you wont see much of a change if youre not following a complete plan.

Thank you for the underarm and back exercises.

Great combination of specific exercises. Can feel it already after one set!

Yay! Im proud of you for working it!

Hi I took the metabolic profile quiz. and was never redirected to my results. All it gave me was a print out of my results and

Is there any way you can send me the results of the profile to my email?

I sent you an email with the link : )

what is the weight of the dumbbells used

What I used doesnt matter. You need to choose a weight where you can do the exercises with proper form but the last few reps should be difficult.

Hi, I love your videos. Great way to really fatigue those muscles from home with dumbbells. My question is should both the back fat and and getting rid of back fat over hand work outs be combined with in the same workout on the same day or should they be split?

Great workout. Tonight was my first night trying this. I am disabled so there are a lot of exercises I cannot do but these I can do easily. Thank you so much.

You are the BOMB!!! Ive been looking for something this targeted. Thank you so much for sharing!

Thanks so much for your informative explanations for these exercises. What is especially helpful is the fact that you take time to explain the muscle groups in detail. In the fall Ill be going on a 16 day tour of Italy. I plan on taking resistance bands with me so I can do my exercises. I tried doing the trouble u, funky chicken, upright row and wood chop with a tube resistance band and wasnt very successful. Can you demonstrate how to do those exercises with the tube resistance band?

Those exercises are best suited for dumbbells or other free weights. Id recommend using bottles of water or try bodyweight exercises while on your trip. Heres a collection for you. fun in Italy! xoxo

Wow, Christina! I have tried all sorts to get rid of those pesky back-fat lumps! I am disabled with limited ability to stand and does that fat look just awful over the back of my wheelchair. Uggh.

I did several sets of the above exercises over a few weeks and they have just gone, leaving me a nice, tight back. They have also helped with my bingo-wings and man-boobs, too!

I am a CCTV fan from now on. Thank you so much.

I just stumbled upon your page, I dont want to exaggerate but with every move, my bra felt slacker in that area.

Hi, I started eating Keto in March and have lost 57 pounds so far and have 35 left to lose. I started going to the gym with a personal trainer at the beginning of September and work with him twice a week and alone once a week plus am doing cardio 5 days a week a minimum to 30 minutes

I have noticed however that HE doesnt seem to work to target areas I, and most women have problems with).

So. I am following you so that I can do your work outs too. I will add them to his work outs at the end and do them on my by myself days.

Hi! Love these workouts, Ive been doing them for about three weeks now (comined with simple yoga stretches and very light cardio (jump rope on alternate days or as warm up). whilst I feel great and have lost fat around my waist and stomach, my soft back fat aint firming up (im i guess skinny fat im very petite but soft love handles in this one trouble area) Im not really feeling that burn when lifting the weights, just a little tired and sore afterwards should I increase the weight? Myarm muscles are strong but shoulder and back muscles very loose.

If youre sore after thats a good thing. Back muscles are bigger than arm muscles and need more weight to feel more burn. You can try increasing a few pounds to see if that helps. If soft isnt turning to tight/toned/hard thats a HUGE sign your nutrition doesnt match your workouts. When you lose fat you get firm. When you lose weight you lose muscle ie skinny fat You need myTotal Transformation Program!

I have a question! What is the strength of the weight to use for these excercises? I only have two 5 lbs weights in my possession. Will those be too heavy to start out?

I am personally weigh 149 lbs, 5 2 and age 64.

5 works. add more weight as you get stronger

Thanks a lot for sharing this with all folks you actually know what you are

Exactly what I was looking for! And really easy to do for such fantastic results. I will be back for your other routines for other areas real soon. You are awesome!!!

A YAY! Thanks for letting me know Sheena. Make sure you sign up as a VIP and Ill email you all of my new workout routines and free trainings. Herea direct link for you. to my Fit Family xoxo CC

I cant even explain how much I am loving your workouts. They are simple enough that I dont get bogged down, but oh my word, I can feel the burn for DAYS. Thank you so much for making these available. As a super-busy stay-at-home mom of three, these are exactly what I need to tone back up.

Awww yay! Thank you so much for your comment! xo CC

Omg Im getting back Into it and wanted some targeted strength training exercises and this was great Combo after 3 mile Cardio. The trouble u was brutal .

Glad you liked this! and yes, the trouble U is brutal lol xo

I love your workouts so much that I want to start a program! Which program would you recommend? Im anxious to get started!

Hi! Thanks so much for your comment. If you like my workouts, Id definitely recommend the Mind Right, Body Tight® Program! You can learn more and get started here.

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Im a metabolic magician, nutrition nerd, exercise expert, and motivation master.

I makeover metabolisms to get people happy, healthy, and fit fast.

I live unapologetically in yoga pants and coffee makes my world go round.

If I only worked out when I felt like it, I never would because laughing is my favorite way to burn calories, ya feel me?

But hey, since youre here Ill show you how to get rapid results even if you love food and have a love/hate relationship with exercise like me.

HINT:  When you eat the right way for your type, its easier to burn fat and feel fabulous

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