You know the feeling: You're halfway through your incredibly sweaty, endorphin-infused workout, and you suddenly feel an uncomfortable jabbing sensation in your back -- oh hello, pointy bra clasp, I forgot you exist. Or maybe you're at the beginning of your jog when one of your straps decides it's time to retire, and you're left with a sports bra that's uneven and awkward AF. TBH, bras can be so uncomfortable and annoying as all hell, which is why it's pretty tempting to opt for braless workouts whenever you can during a sweat sesh.
I know what you're thinking: As much as you want to #FreeTheNip, it kind sounds super painful, like a bouncy disaster just waiting to happen. Believe me fam, I feel you on a spiritual level, and I'm here to put your mind at ease.
The reason why your breasts might be hurting during your HIIT circuit is because they're made out of a combination of fat and glandular (aka milk-producing) tissue, and are anchored solely to your chest wall, making them extra vulnerable to motion. Plus, your breast tissue contains highly sensitive nerves throughout that can be easily be torn during exercise. In a 2013 study published in the British Journal of Sports Medicine, more than half of women with larger breasts, along with 25 percent of of women who wore an A cup or smaller, reported experiencing uncomfortable chest aches while working out.
Luckily, there are tons of low-impact exercises that are effective AF and will keep the girls content and ache-free, sans stupid sports bra.
Here are five braless workouts that'll make you want to throw all of your over-the-shoulder boulder-holders out the window for good.
1. Pain-Free Planks
Planks are the ultimate core-sculptor, and while they look simple, anyone who's tried it knows they're actually challenging as hell.
Along with working your abdominal muscles, planks also tone and test your biceps, neck, and shoulder muscles. Plus, this bad boy allows you to remain completely stationary, so your boobs will basically be in heaven.
To take it up a notch, try passing a medicine ball between your hands and feel the burn.
2. Secure Squats
While plyometric jump squats are a huge no-no for the "twins," stationary squats are where it's at.
Squatting builds strong leg and glute muscles, which helps support the entire body.
Pause for a couple of seconds at the bottom of each squat to really challenge yourself and bask in the glory of braless joy.
3. Tata-Friendly Tricep Dips
Tricep dips may be low-impact, but that doesn't mean they're any less effective.
This exercise works your triceps while engaging your forearms, shoulders, chest, and lower back.
Peace out, sports bra. I never needed you anyway.
4. Bounce-Free Wall-Sits
Sitting seems like a breeze -- until you take away the chair.
Wall-sits build endurance in your glutes, calves and quadriceps, while increasing focus and flexibility. Plus, no sudden, intense movements are required here, so it's a total victory for your chesticles.
If you're bored of simply sitting there (though your shaking legs will probably say otherwise), spice it up with some one-legged wall-sits for a more intense challenge.
5. Glute Bridges
Glute bridges work your abs and offer so many benefits to your glutes, hips, and lower back muscles.
The movement builds serious muscle, boosts flexibility, and best of all, definitely doesn't require a bra.
As you lift yourself into your bridge pose, pretend like you're squeezing a beach ball between your thighs to really reap the full benefits of this workout, as well as prevent lower back pain.
Then, you can simply bask in the boobalicious glory that comes with working out sans sports bra.
Ah, has freeing the nip ever felt this good?