Is there any such thing as breast reduction exercises?? No…..not really….but there is some good news…..
The good news is that if you are above a normal weight range then a regular exercise program will not only reduce your weight but will result in a smaller bust size.
How? Breasts are made up of 80% fat, so it makes sense that as you reduce your fat levels then your breasts will also reduce.
Have you ever seen an Olympic athlete with large breasts?
The bad news is that if you are already at or below a normal weight range then exercise won’t really make your bust size any smaller. And there really are no guaranteed breast reduction exercises.
However……..there are exercises that can be done which will enhance the shape of your breasts and delay breast sag.
Underneath your breast there is a large fan shaped muscle called the Pectoralis Major. It starts at the breastbone and is attached to the collarbone. By focusing on this muscle you will build better support for your breasts.
Whether you have an exercise program or not, incorporate these exercises into your life and see the difference they make to the appearance of your breasts.
Exercise 1 – Push Ups
The is the simplest, most cost effective exercise that you can do that will have an impact on your chest muscles.
- Lie flat on the floor with your hands next to your shoulders.
- Push yourself up onto your knees.
- Pull in your stomach muscles and keep your body in a straight line.
- Lower yourself back down to the ground and just before your body touches the ground push yourself back up.
Exercise 2 – Chest press
- Using light weights, lie flat on a workout bench, keeping your feet flat on the ground.
- Hold the weights directly over your chest with your elbows bent at 90 degrees.
- Slowly press your arms straight up, but don’t lock your elbows, keep them soft.
- Hold for a moment.
- Slowly lower your arms back down to the starting position.
This exercise can also be done if you are just lying on the floor.
Exercise 3 – Chest fly
- Using light weights, lie flat on a workout bench, keeping your feet firmly on the ground.
- Hold the weights up in the air above your chest with your palms facing in.
- Slowly lower the weights out to the side in an arc movement with your elbows slightly bent.
- Stop at shoulder level and hold for a moment.
- Slowly raise your arms back to the starting position.
Exercise 4 – Pullover
- Using a light weight, stand with your legs shoulder width apart.
- Hold the weight in both hands above your head.
- Slowly lower the weight behind your head as far as you are comfortable.
- Hold for a moment and slowly lift the weight back up to the starting position.
Beginners: 1 – 2 sets of 12 – 16 repetitions 3 times per week
Advanced: 2 – 3sets of 12 – 16 repetitions 3 times per week
Weights: You need the weights to be light enough for you to lift but heavy enough that it is hard work by the time you get to end of the repetitions!
These exercises can also be done on an incline bench to add more difficulty.
If you are going to exercise make sure that you are wearing the appropriate sports bra to support you.
Make sure that you consult a doctor before starting any kind of exercise program and if it hurts….stop!!