Lose bulges under the chest with hiit exercises

Introduction

This article guides you to combine healthy eating and targeted HIIT exercises. Discover specific strategies and exercises to reduce bulges under the bust. Adopt lasting habits for visible results.

THE bulges under the chest sont une préoccupation courante pour de nombreuses femmes, surtout lorsqu’ils sont visibles sous les vêtements. Un bourrelet peut affecter la confiance en soi et la perception de son propre corps, au point d’avoir recours à la cryolipolyse. Ces accumulations de graisse peuvent résulter de divers facteurs comme l’âge, un soutien-gorge inadapté, ou tout simplement un mode de vie sédentaire.

Fortunately, regular physical exercise and an Healthy eating are key elements in combating this problem. HIIT (High-Intensity Interval Training) is particularly effective for burning fat and toning the body quickly. Combined with a balanced diet, it can significantly reduce bulges under the chest.

Understanding the bulges under the breast

Causes of bulges under the breast

THE bulges under the chest can be annoying and difficult to get rid of. To better combat them, it is essential to understand their main causes:

1. Fat accumulation : Les bourrelets peuvent résulter d’une accumulation de graisse dans cette zone. Ce phénomène est particulièrement fréquent chez les personnes en surpoids ou ayant un mode de vie sédentaire. La graisse corporelle se stocke souvent dans des zones spécifiques, et sous la poitrine est l’une d’elles.
2. Compression by the bra : A bra bulge can be caused by a bra that is too small or poorly fitted, which can compress the area under the breast, causing bulges to form. The constant pressure from unsuitable underwear can lead to marks and deposits of fat that are difficult to remove.
3. Skin distension : Avec l’âge, la peau perd de son élasticité et peut se distendre, même en maintenant un poids stable. Cette perte d’élasticité entraîne l’apparition de plis et de bourrelets sous la poitrine, rendant cette zone particulièrement difficile à tonifier.

Why targeting this area is difficult

Targeting the bulges under the bust presents unique challenges:

1. Body fat distribution : La perte de poids localisée, c’est-à-dire perdre de la graisse uniquement dans une zone spécifique du corps, est un mythe. Le corps décide de manière autonome où il brûle les graisses, souvent en fonction de facteurs génétiques et hormonaux. Ainsi, même si vous vous concentrez sur des exercices pour la poitrine, la graisse peut diminuer ailleurs avant de toucher la zone souhaitée.
2. Myths about spot weight loss : It is crucial to understand that doing targeted fitness exercises is not enough to reduce bulges under the chest. Exercises like crunches or lateral raises can tone underlying muscles, but they won't directly burn fat in that area. The key lies in a combination of HIIT to burn fat overall and muscle strengthening to tone the specific area.

En comprenant les causes et les défis liés aux bourrelets sous la poitrine, vous serez mieux préparés à les aborder de manière efficace et réaliste. L’objectif est de combiner des stratégies de perte de poids globales avec des exercices spécifiques pour obtenir des résultats visibles et durables.

Strategies to lose bulges under the bust

The importance of a balanced diet

To lose the bulges under the chest, diet plays as crucial a role as exercise. Here are some essential tips:

1. Avoid sugar at breakfast : Consuming sugar first thing in the morning can hinder the metabolism of fats throughout the day. Instead, opt for protein, fiber, and healthy fats that will keep your energy levels stable and promote fat burning.
2. Choosing healthy foods : A balanced diet rich in nutrients is essential. Choose vegetables, fruits, lean proteins, and whole grains. These foods provide the vitamins and minerals needed to support a healthy metabolism and facilitate fat loss. Avoid processed foods high in added sugars and saturated fats, which can promote body fat storage.

Targeted HIIT exercises

THE High-Intensity Interval Training (HIIT) is a particularly effective training method for burning fat and toning the body. Here are specific HIIT exercises to target the bulges under the chest:

Burpees

• • Departure : Stand with feet hip-width apart.
  • Execution : Squat down and place your hands on the floor, jump your feet back to get into a plank position. Do a push-up, then jump your feet toward your hands and stand up, jumping with your arms in the air.
  • Rehearsals : 10 to 15 repetitions in 30 seconds, followed by 30 seconds of rest.

Mountain Climbers

• • Departure : Plank position, hands under shoulders.
  • Execution : Bring one knee toward your chest, then quickly alternate legs as if you were running in a plank position.
  • Rehearsals : 20 to 30 repetitions per leg in 30 seconds, followed by 30 seconds of rest.

Jumping Jacks

• • Departure : Stand, feet together, arms alongside the body.
  • Execution : Jump by spreading your legs and raising your arms above your head, then return to the starting position.
  • Rehearsals : 20 to 30 repetitions in 30 seconds, followed by 30 seconds of rest.

Push-Ups (Pumps)

• • Departure : Plank position, hands under shoulders.
  • Execution : Abaissez votre corps jusqu’à ce que votre poitrine touche presque le sol, puis remontez.
  • Rehearsals : 10 to 15 repetitions in 30 seconds, followed by 30 seconds of rest.

High Knees

• • Departure : Stand with feet hip-width apart.
  • Execution : Run in place, raising your knees as high as possible.
  • Rehearsals : 20 to 30 repetitions per leg in 30 seconds, followed by 30 seconds of rest.

Plank Taps

• • Departure : Plank position, hands under shoulders.
  • Execution : Tapez l’épaule droite avec la main gauche, puis l’épaule gauche avec la main droite, tout en maintenant votre corps stable.
  • Rehearsals : 10 to 15 repetitions per side in 30 seconds, followed by 30 seconds of rest.

Weekly training plan

To maximize results, follow a weekly workout plan that includes these HIIT exercises:

• Monday : 30-minute HIIT session, including burpees, mountain climbers and jumping jacks.
• Wednesday : 30-minute HIIT session, with an emphasis on push-ups, high knees and plank taps.
• Friday : 30-minute HIIT session, mixing all the exercises mentioned for a complete workout of the body.

Each session can be structured as follows:

• Warming up : 5 minutes of brisk walking or jogging on site.
• HIIT exercises : 30 seconds of intense effort followed by 30 seconds of rest, repeat each exercise 3 times.
• Return to calm : 5 minutes of gentle stretching.

Combine a balanced diet and HIIT exercises is a powerful strategy for reducing bulges under the bust. By adopting these habits, you will not only improve your physical appearance but also your general well-being. Remember that the key to success lies in consistency and the patience. Les résultats viendront avec le temps et l’effort soutenu.

Specific exercises for bulges under the chest

Muscle strengthening exercises

Muscle strengthening is crucial for toning the area under the chest and improving posture. Here are some specific exercises to target this region:

Incline push-ups

• • Departure : Place your hands on a bench or elevated surface, feet on the floor.
  • Execution : Lower your chest toward the bench by bending your elbows, then push up to return to the starting position.
  • Rehearsals : 3 sets of 12 to 15 repetitions.

Dumbbell bench press

• • Departure : Lie on a bench, feet on the floor, dumbbells in hand.
  • Execution : Push the dumbbells toward the ceiling, arms straight, then slowly lower back down.
  • Rehearsals : 3 sets of 10 to 12 repetitions.

Dumbbell Spreads

• • Departure : Lie on a bench, dumbbells in hand, arms spread out to each side.
  • Execution : Bring the dumbbells above your chest, keeping your elbows slightly bent, then return to the starting position.
  • Rehearsals : 3 sets of 12 to 15 repetitions.

Pullover with dumbbell

• • Departure : Lie on a bench with your feet on the floor, holding a dumbbell with both hands above your chest.
  • Execution : Abaissez l’haltère derrière votre tête en gardant les bras tendus, puis ramenez-le au-dessus de votre poitrine.
  • Rehearsals : 3 sets of 10 to 12 repetitions.

Cardio and HIIT to maximize fat loss

To effectively reduce bulges under the bust, it is important to incorporate cardio and HIIT exercises into your routine. Here's how to maximize fat loss:

Jump RopeJumping rope)

• • Departure : Stand with your feet together, holding a skipping rope.
  • Execution : Jump with each rotation of the rope.
  • Duration : 1 minute of jumping, followed by 30 seconds of rest, repeat 5 times.

Jump Squats

• • Departure : Squat position, feet hip-width apart.
  • Execution : Perform a squat, then jump as high as possible, extending your arms overhead.
  • Rehearsals : 3 sets of 15 repetitions.

Integration of HIIT

Pour obtenir des résultats optimaux, il est essentiel d’intégrer le HIIT dans votre routine hebdomadaire. Voici un exemple de programme :

• Monday : 30-minute HIIT session, including sprints and jump squats.
• Wednesday : 30-minute HIIT session, with jump rope and mountain climbers.
• Friday : 30-minute muscle strengthening session, including incline push-ups and dumbbell bench presses.

Each HIIT session can be structured as follows:

• Warming up : 5 minutes of brisk walking or jogging on site.
• HIIT exercises : 30 seconds of intense effort followed by 30 seconds of rest, repeat each exercise 3 to 5 times.
• Return to calm : 5 minutes of gentle stretching.

By combining muscle strengthening exercises And HIIT cardio, vous pouvez efficacement cibler les bourrelets sous la poitrine. La régularité et l’intensité de vos séances d’entraînement, associées à une alimentation équilibrée, sont les clés pour obtenir des résultats visibles et durables. Ne vous découragez pas si les résultats ne sont pas immédiats ; la consistency and the patience are essential in this process.

Practical tips for lasting results

Choosing the right bra

The choice of bra can have a significant impact on the appearance of underbust bulges and your daily comfort. Here are some tips for choosing wisely:

1. Bra size and shape : Make sure your bra is the right size. A bra that is too small can compress the skin and cause bulges. To find the right size, have yourself measured in a specialized store. The shape of the bra is also important: models with good coverage cups and wide side bands can provide better support and smooth the silhouette.
2. Impact on posture : Un soutien-gorge bien ajusté peut améliorer votre posture en soutenant correctement votre poitrine. Une meilleure posture aide à prévenir l’apparition de bourrelets en alignant correctement votre colonne vertébrale et en réduisant la tension sur les muscles du dos et des épaules. Pensez à choisir un modèle avec des bretelles réglables et un bon soutien dorsal pour optimiser votre posture.

Maintain good posture every day

There posture plays a crucial role in the appearance of your figure. Here's how to improve and maintain good posture:

Posture exercises : To improve your posture, incorporate specific exercises into your routine. For example :

• • The bridge : Lie on your back, knees bent, feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes and abs, hold for a few seconds, then slowly lower back down. Repeat 10 to 15 times.
  • The sheathing : In plank position, keep your body aligned from shoulders to ankles. Contract your abs and hold the position for 30 to 60 seconds. Repeat 3 times.

Prevention of rolls : Une bonne posture réduit non seulement l’apparence des bourrelets sous la poitrine mais aide également à prévenir leur formation. En maintenant votre dos droit et vos épaules en arrière, vous répartissez mieux le poids de votre corps et réduisez la pression sur certaines zones. Au travail, pensez à ajuster la hauteur de votre chaise et de votre écran d’ordinateur pour éviter de vous pencher en avant.

Adopt healthy lifestyle habits

For lasting results, adopt healthy lifestyle habits that support your weight loss and toning efforts:

1. Hydration : Drink enough water every day. Proper hydration helps maintain skin elasticity and eliminate toxins that can contribute to fat retention.
2. Sleep : Make sure you get enough sleep. Lack of sleep can disrupt the hormones that regulate hunger and metabolism, making it more difficult to lose fat.
3. Stress management : Chronic stress can increase levels of cortisol, a hormone that promotes fat storage, especially around the chest and stomach. Practice stress management techniques like meditation, yoga, or deep breathing.

By combining a suitable bra, a good posture, and healthy lifestyle habits, you can maximize your efforts to lose the bulges under the bust and achieve lasting results. The key is to stay consistent in your efforts and make positive adjustments to your lifestyle. Over time, these changes will result in a noticeable improvement in your figure and overall well-being.

Conclusion

Losing the bulges under the chest requires a comprehensive approach. Combine healthy eating and exercise. Be patient and persevere.

Choisissez un soutien-gorge adapté et maintenez une bonne posture. Ces habitudes soutiennent vos efforts et améliorent votre silhouette. L’hydratation et le sommeil sont essentiels.

Lose bulges with DRIP

Push your limits and strengthen your muscles with our HIIT sessions at DRIP! Take part in our intense sessions of 50 minutes.

At DRIP, immerse yourself in a motivating atmosphere from the moment you arrive, with 7 workshops divided into three series to transform every moment into an exciting challenge. Our dynamic coaches will guide you to the rhythm of unforgettable playlists. DRIP is a space accessible to all levels, ideal for sculpting your legs. You will love to hate us! ❤️‍🔥