If you have fatty tissue that pinches around your bra straps, back, or underarm area, welcome to the bra bulge club. Although in most instances this does not signify a major health risk, it can be uncomfortable and frustrating to deal with. Sometimes, the problem is simply a bra that’s too tight or the wrong fit. If the band is not wide enough to fit properly around your body (the number part of the size), it can dig into your skin. Cup sizes that are too small to do their job (the letter part of the size) can cause your breasts to spill out.

If your bra used to fit and now it doesn’t, it might be time to take a look at your workout routine, diet, and lifestyle habits. (However, it’s important to note that a change in bra fit doesn’t always correlate to the need to lose fat.)

We’re here to help and spoke with Sarah Pelc Graca, a NASM-Certified Personal Trainer (CPT), Women’s Fitness Specialist, Board-Certified Health & Wellness/Nutrition Coach (NBC-HWC), and the Founder and Head Coach at Strong with Sarah Weight Loss Coaching. Pec Graca shares four standing exercises that can help strengthen and define this area of the body after 60.

Keep in mind that spot-reduction—or targeting one area of the body for fat loss—is a myth.

“If you’re over 60 and looking to tone your upper back or reduce bra bulge, it’s important to understand that we can’t pick and choose where our bodies lose fat. Instead, I recommend focusing on building strength in your upper back, shoulders, and arms. Not only does this help improve posture and overall body composition, but it can also give you a firmer, more toned look in these areas,” Pelc Graca explains.

While these exercises may not be a “magic fix” for melting away a bra bulge, they are a beneficial addition to a well-rounded approach. When it comes to changing your body composition, focusing on the big picture is key. This means performing resistance training, moving your body regularly, consuming sufficient protein, and establishing a calorie deficit.

“The real benefit of these four moves is that they’re targeted, convenient, and easy to adjust/adapt, which can help you stay consistent over time,” Pelc Graca explains.

Standing Resistance Band Rows

“This move is great for building strength in your mid and upper back, which helps support good posture,” Pelc Graca tells us.

1. ​​Begin by anchoring a resistance band to a sturdy pole at chest level.
2. Stand tall, facing the anchor point.
3. Hold the band with both hands.
4. Bend your elbows and pull the band toward your ribs.
5. Gently squeeze your shoulder blades together.
6. Extend your arms back to the start position.

RELATED: 4 Simple Arm-Toning Moves That Tighten Flabby Arms in 30 Days After 45

Standing Band Pull-Aparts

“This exercise targets the back of your shoulders and upper back, and it’s especially helpful for improving posture if you notice your shoulders rounding forward,” Pelc Graca says.

1. Begin standing tall
2. Hold a light resistance band ahead of you with your arms fully extended at chest level.
3. Pull the band apart, stretching your arms laterally while keeping them fully straight.
4. Keep your shoulders down and relaxed.
5. Use control to return.

RELATED: 5 Best Standing Exercises To Banish Bat Wings in 30 Days

Standing Lateral Raise

“Lateral raises help strengthen your shoulders and add definition to your upper body. If you need extra support, try doing one arm at a time while holding onto a chair,” Pelc Graca says.

1. Start this exercise by standing tall, feet planted hip-width apart, holding a light dumbbell in each hand at your sides.
2. With a slight bend in your elbows, raise the dumbbells out to the sides of your body until you reach shoulder height.
3. Use control to lower the weights back to the start position.

RELATED: 7 Moves to Build Strong Arms in 30 Days After 45

Tricep Kickbacks

“This move targets your triceps, which is often the area people want to firm up when working on the bra line and upper arms,” Pelc Graca points out.

1. Begin by standing tall, holding a light dumbbell in each hand.
2. Hinge forward just a bit, keeping your back flat and your core engaged.
3. Keep your upper arms parallel to the ground as you extend the dumbbells behind you.
4. Squeeze your triceps at the top of the movement.
5. Use control as you return to the start position.

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