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 are a common concern for many women, especially when they are visible under clothing. A bulge can affect self-confidence and perception of one's own body, to the point of resorting to cryolipolysis. These accumulations of fat can result from various factors such as age, an unsuitable bra, or simply a sedentary lifestyle.

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 : Rolls can result from fat accumulation in this area. This phenomenon is particularly common among people who are overweight or have a sedentary lifestyle. Body fat often gets stored in specific areas, and under the chest is one of them.
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 : With age, the skin loses its elasticity and can become stretched, even when maintaining a stable weight. This loss of elasticity leads to the appearance of folds and bulges under the chest, making this area particularly difficult to tone.

Why targeting this area is difficult

Targeting the bulges under the bust presents unique challenges:

1. Body fat distribution : Localized weight loss, meaning losing fat only in a specific area of the body, is a myth. The body autonomously decides where to burn fat, often based on genetic and hormonal factors. So even if you focus on chest exercises, fat may decrease elsewhere before hitting the desired area.
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.

By understanding the causes and challenges of underbust bulges, you will be better prepared to address them effectively and realistically. The goal is to combine overall weight loss strategies with specific exercises to achieve visible and lasting results.

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 : Lower your body until your chest almost touches the floor, then raise back up.
  • 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 : Tap the right shoulder with the left hand, then the left shoulder with the right hand, while keeping your body 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. Results will come with time and sustained effort.

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 : Lower the dumbbell behind your head, keeping your arms straight, then bring it back above your chest.
  • 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

To achieve optimal results, it is essential to incorporate HIIT into your weekly routine. Here is an example program:

• 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, you can effectively target the bulges under the chest. The regularity and intensity of your workouts, combined with a balanced diet, are the keys to achieving visible and lasting results. Do not be discouraged if the results are not immediate; there 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 : A well-fitted bra can improve your posture by properly supporting your chest. Better posture helps prevent bulges by properly aligning your spine and reducing strain on your back and shoulder muscles. Consider choosing a model with adjustable straps and good back support to optimize your 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 : Good posture not only reduces the appearance of bulges under the bust but also helps prevent their formation. By keeping your back straight and your shoulders back, you better distribute the weight of your body and reduce pressure on certain areas. At work, consider adjusting the height of your chair and computer screen to avoid leaning forward.

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.

Choose a suitable bra and maintain good posture. These habits support your efforts and improve your figure. Hydration and sleep are essential.

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! ❤️‍🔥