Anyone who carries extra weight in their chest may find it as problematic as extra body weight elsewhere. Excess upper body weight can lead to bad posture, back pain and cause breasts to sag. Like any other fat loss program, you must utilize aerobic training and chest strengthening exercises to reduce your breast size.
Push-Ups
Push-ups are a simple exercise that work all of your pectoral muscles. Lie face down on the floor and place your weight on your hands and toes. Slowly bend your arms, lower your body to the floor then push up to starting position. You may also do a modified push up where your knees are bent and resting on the floor. Do four sets of 15 reps, three times a week.
Incline Press
Grab a pair of dumbbells and lie down on an incline bench. Extend your arms over your body with palms facing forward and ends of the dumbbells touching one another. Slowly bend your elbows and lower the weights until upper arms are parallel to the floor. Push them back up to the starting position. These exercises target the upper chest muscles. Do four sets of 15 reps, three times a week.
Decline Press
Decline presses target the lower chest muscles and are done on a decline bench. Grab the dumbbells and lie down with your feet secured under the pads. Extend your arms above your body, dumbbell ends touching and lower them until upper arms are parallel to the ground. Push them to starting position and do four sets of 15 reps, three times a week.
Cardio Exercise
Lose upper body weight by doing cardio exercise. Certain activities such as running, dancing and jumping rope may cause discomfort with large breasts. Try swimming, bicycling, elliptical training, rowing and brisk walking to burn calories and prevent breasts from bouncing too much. Aim for at least three to four sessions of cardio per week for a minimum of 45 minutes each session.
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