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Feeling a little self-conscious about bra bulge? It’s common for women, regardless of their chest size, to see a little bit of excess fat around the bra band. The main reason is that this area tends to be one of the most difficult to target at the gym. If you’re looking to tone your back and banish bra bulge, try these exercises for a smoother, more toned back.
While cardio workouts won’t specifically target your back muscles, burning excess fat is the first step to beating bra bulge. Aim for either 30 minutes of moderate cardio five days per week or 20 minutes of high-intensity cardio for three days per week to help shed some excess weight. To better target bra bulge through cardio, jump rope. Ensure your form is correct with your chin tucked in and shoulder blades squeezed together to engage your back. Once you’ve perfected your form, switch to a weighted rope or add wrist weights to increase the challenge and better tone your back muscles.
In addition to burning off excess fat, you’ll also want to boost your resistance training to tighten and tone your back. If you’re worried about becoming too muscular, don’t—it’s rarely the case that women gain significant muscle mass without altering their diet to include more protein. You’ll eventually hit a peak point that you can maintain by following your regular exercise routine; it’s important, though, that you continue your resistance training to avoid letting muscles go lax, which can inadvertently result in bra bulge.
One of the best exercises to banish back fat is straight tricep kickbacks. Start by standing with your arms at your sides, shoulders loose and relaxed, with your feet shoulder-width apart. Hold a two- to five-pound weight (feel free to adjust based on your strength and fitness level) in each hand, far enough out from your sides that they don’t hit your thighs. Hinge forward at your hips, keeping your spine straight, your core engaged, and your knees slightly bent. With your palms facing outward, pull both weights back as far as possible while keeping your arms straight (avoid locking your elbows, though). You should feel your back muscles being engaged as you pull the weights back. Repeat for eight to 10 reps. With any new exercise, it’s always a good idea to consult with a trainer or fitness expert on your form to minimize the risk of injury.
This exercise engages your core while strengthening your back muscles, resulting in improved posture and a smoother silhouette. Begin in a plank position. Ensure your hands are shoulder-width apart, your abs and glutes are engaged, and that your knees and feet are together. Bend one knee in toward your chest with the ball of the opposite foot planted. With your hands still planted to the ground, jump and switch the positions of your legs, landing with the opposite knee bent toward the chest. Try to keep the shin of your working leg parallel to the ground to avoid lifting your backside too high into the air. Repeat rapidly for 30 seconds to a minute while focusing on keeping your core tight and your body straight.
Compass jumping jacks are the perfect cardio/resistance hybrid when you add light wrist weights. To begin, stand with your feet together, your fists clenched, and your arms bent at 90 degrees—the upper arm should be parallel to your torso and your forearm facing upward. Do a regular jumping jack, but instead of moving your hands above your head, stretch your arms out straight in front of you at chest level. As you’re jumping out, unclench your fists and rotate your arm so that your palms are facing outward. Jump back to your original starting position and repeat. Continue this exercise for one to two minutes straight.
Due to the large number of muscles on your back and the inability to fully target only the bra bulge area between the armpits and chest, you might not be able to see the results you’d like with exercise alone. In this case, consider non-surgical body shaping treatments as a complement to your new exercise routine. Treatments that use radio frequency energy will work to trigger a thermal reaction that breaks down fat cells in the area, resulting in a smoother shape with no downtime. Radio frequency-based body shaping treatments also boost natural collagen production for smoother, tighter-looking skin. The best part is that they’re comfortable and can be quite relaxing, which is perfect after an intense workout.
To find out if these body shaping treatments are right for you, start by searching for a certified provider in your area:
Find a certified Venus Treatments provider near you today who specializes in today’s top aesthetic medical solutions.
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REGULATORY CLEARANCES [ More ]
Venus Bliss™ is cleared by the FDA and licensed by Health Canada for non-invasive lipolysis of the abdomen and flanks in individuals with a Body Mass Index (BMI) of 30 or less, with the diode laser applicators. The (MP)2 applicator is cleared by the FDA for temporary reduction in the appearance of cellulite, and licensed by Health Canada for temporary increase of skin tightening, temporary circumferential reduction, and temporary cellulite reduction. Venus Bliss™ has CE Mark as a non-invasive medical aesthetic device enabling a comprehensive approach leading to body contouring, addressing fat reduction, skin tightening, circumference reduction, and cellulite reduction.
Venus Versa™ is cleared by the FDA, licensed by Health Canada, and has CE Mark as a multi-application device intended to be used in aesthetic and cosmetic procedures. The SR515 and SR580 applicators are cleared by the FDA, licensed by Health Canada, and have CE Mark for the treatment of benign pigmented epidermal and cutaneous lesions and treatment of benign cutaneous vascular lesions. The HR650/HR650XL and HR690/HR690XL applicators are cleared by the FDA, licensed by Health Canada, and have CE Mark for the removal of unwanted hair and to effect stable long-term or permanent hair reduction for Fitzpatrick skin types I-IV. The AC Dual applicator is cleared by the FDA, licensed by Health Canada, and has CE Mark for the treatment of acne vulgaris. The DiamondPolar™ and OctiPolar™ applicators on the Venus Versa™ system are cleared by the FDA for non-invasive treatment of moderate to severe facial wrinkles and rhytides on females with Fitzpatrick skin types I-IV. The DiamondPolar™ applicator is licensed by Health Canada and has CE Mark for non-invasive treatment of moderate to severe facial wrinkles and rhytides on females with Fitzpatrick skin types I-IV. The OctiPolar™ applicator on the Venus Versa™ system is licensed by Health Canada and has CE Mark for temporary body contouring via skin tightening, circumferential reduction, and cellulite reduction. The NanoFractional RF™ (Viva) applicator is cleared by the FDA, licensed by Health Canada, and has CE Mark for dermatological procedures requiring ablation and resurfacing of the skin.
NeoGraft® is cleared by the FDA, licensed by Health Canada and has CE Mark with indication for use in suction-assisted follicular extraction and re-implantation. It is an auto-graft system and can be used on both male and female patients.
ARTAS iX™ is cleared by the FDA, licensed by Health Canada and has CE Mark with indication for use for harvesting hair follicles from the scalp in men diagnosed with androgenic alopecia (male pattern hair loss) who have black or brown straight hair. ARTAS iX™ is intended to assist physicians in identifying and extracting hair follicular units from the scalp during hair transplantation; creating recipient sites; and implanting harvested hair follicles.
Venus Legacy™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides in females with Fitzpatrick skin types I-IV with the OctiPolar™ and DiamondPolar™ applicators, and temporary reduction in the appearance of cellulite with the 4D Body (LB2) and 4D Face (LF2) applicators. It is licensed by Health Canada and has CE Mark for the temporary increase of skin tightening, temporary circumferential reduction, temporary cellulite reduction, and temporary wrinkle reduction.
Venus Velocity™ is cleared by the FDA, licensed by Health Canada and has CE Mark for hair removal, permanent hair reduction (defined as the long-term stable reduction in the number of hairs re-growing when measured at 6, 9 and 12 months after the completion of a treatment regimen), and the treatment of pseudofolliculitis barbae for all Fitzpatrick skin types.
Venus Fiore™ received regulatory approval in Israel for aesthetic and functional treatment of the vagina, labia and mons pubis. Venus Fiore™ is available for sale in India, Hong Kong, and other selected Asian countries.
Venus Viva™ is cleared by the FDA, licensed by Health Canada, and has CE Mark for dermatological procedures requiring ablation and resurfacing of the skin. The DiamondPolar™ applicator is cleared by the FDA, licensed by Health Canada and has CE Mark for the treatment of moderate to severe wrinkles and rhytides in Fitzpatrick skin types I-IV.
Venus Freeze Plus™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides in females with Fitzpatrick skin types I-IV. It is licensed by Health Canada for temporary skin tightening, and temporary reduction in the appearance of cellulite on the abdomen and flanks, using the DiamondPolar™ and OctiPolar™ applicators. The DiamondPolar™ applicator on Venus Freeze Plus™ has CE Mark for the non-invasive treatment of moderate to severe facial wrinkles and rhytides, and the increase of skin tightening, temporary circumferential reduction, and cellulite reduction with the OctiPolar™ applicator.
Venus Heal™ is licensed by Health Canada and can be used for the treatment of both acute and chronic disorders of the musculoskeletal system, such as muscle spasms, back pain, and soft tissue injuries, and results in effects such as pain relief, myorelaxation, increase of local blood circulation, and edema reduction. In the U.S., Venus Heal™ is cleared by the FDA for the relief of minor muscle aches and pain, relief of muscle spasm, and temporary improvement of local blood circulation. These indications enable the treatment of certain soft tissue injuries and conditions.
Venus Glow™ is cleared by the FDA as a Class I motorized dermabrasion device. It provides a dermal rejuvenation treatment that works to open up and deep-clean pores. Venus Concept is the exclusive distributor for Venus Glow™.
Venus Epileve™ is licensed by Health Canada and has CE Mark for hair removal, permanent hair reduction (defined as the long-term stable reduction in the number of hairs re-growing when measured at 6, 9 and 12 months after the completion of a treatment regimen), and the treatment of pseudofolliculitis barbae for all Fitzpatrick skin types. Venus Epileve™ is also CE-Marked for hirsutism.
Venus Freeze™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides in females with Fitzpatrick skin types I-IV. It is licensed by Health Canada for temporary skin tightening, and temporary reduction in the appearance of cellulite on the abdomen and flanks, using the DiamondPolar™ and OctiPolar™ applicators. The DiamondPolar™ applicator on Venus Freeze™ has CE Mark for the non-invasive treatment of moderate to severe facial wrinkles and rhytides, and the increase of skin tightening, temporary circumferential reduction, and cellulite reduction with the OctiPolar™ applicator.
Venus Swan™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides, and licensed by Health Canada for the non-invasive treatment of cellulite reduction, skin tightening, and temporary reduction in the appearance of stretch marks.
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