Reducing breast size can help you fit into smaller clothes, improve your confidence and alleviate unnecessary back pain from heavier breasts. The breasts are mostly adipose (fat) tissue, which sit on top of pectoral muscles in your chest. By engaging in fat burning cardio and strength training exercises, you can reduce your breast size.
Decline Dumbbell Flyes
According to Shape Fit, the decline dumbbell fly is a beneficial exercise to include in your breast reduction program. Lie on a decline bench with your head on the lower end and your feet and butt on the higher end of the bench. Allow a partner to hand you the dumbbells after you are in position to avoid an injury. Hold a dumbbell in each hand, leave a slight bend in your arm, place your arms parallel to the floor and place your arms even with your shoulders. Squeeze through your chest muscles, bring the weight together directly over your chest, slowly lower back down and continue for 12 to 15 repetitions.
Bent Knee Push-Up
The bent knee push-up improves your chest muscle mass and allows you to build up to a straight leg push-up. Start on your stomach with your hands directly under your shoulders, place your palms on the floor, lift your feet off the floor and cross your ankles. Straighten your arms to lift your upper body off the floor, keep your back straight, slowly lower your body towards the ground as low as you can, press back upward and repeat for 12 to 15 repetitions. Perform a straight leg push-up once the bent knee push-up becomes too easy. Start on your hands and toes, keep your back flat and perform push-ups by lowering and raising your body.
Stability Ball Dumbbell Press
The stability ball dumbbell press uses dumbbells to strengthen your pectoral muscles. Hold a dumbbell in each hand, sit on top of a stability ball and slowly lay down until your upper back is on top of the ball. You may need to walk forward with your feet to adjust your position. Bend your elbows, place the weights directly above your shoulders, press the weight upward until your arms are straight, lower back down and repeat another 11 to 14 times.
Cardio
Cardio exercise helps to reduce breast size by removing excess body fat. According to Shape Fit, when women start losing body fat the initial loss is seen in the breast area. Steady cardio sessions are performed at a constant pace for longer time periods to burn fat. Each session should be between 45 and 60 minutes in order to achieve maximum results. Examples of cardio activities include running, walking, step aerobics, cycling and swimming.
Member Comments