Having large breasts might be aesthetically appealing, but it can also lead to postural distortions and possible lower back pain. To avoid risky surgeries, look to exercise to reduce the size of your bust. Being that the breasts are largely composed of fat, include cardio in your routine as well as weight training. Weight training will build metabolically active muscle. Perform chest exercises with light weights, high reps and from multiple angles.
Step 1
Perform low-impact cardio to reduce your overall body weight. Running, jumping rope and step aerobics can cause stress on your breasts, which can be painful. Stick to elliptical training, rowing, stair stepping, brisk walking or indoor cycling. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio. Work out three days a week on nonconsecutive days.
Step 2
Lie on an incline bench to do incline presses. These target the upper chest area. Hold dumbbells straight above your chest with your palms facing your knees. Lower the weights to your sides by bending your elbows and stop when your upper arms parallel the floor. Push the weights back up until they are an inch apart and repeat.
Step 3
Execute a set of dumbbell bench presses on a flat weight bench. These target the center of the chest. Hold the dumbbells an inch apart above you, bend your elbows to lower them to your sides and push them back to the starting position. Repeat for a set of repetitions.
Step 4
Position your hands slightly wider than shoulder-width apart on a bench to do incline push-ups for your lower chest. Walk your feet backward until your legs are straight, fully extend your arms and lift your hips to form a straight back. Lower your chest toward the bench until it is within 4 inches, then push back up in a steady motion. Repeat for a set of repetitions.
Step 5
Grab a set of dumbbells to do flyes for the inner chest. Lie face-up on the flat bench with the weights held an inch apart above you and your palms facing each other. Bend your elbows slightly and keep that bend as you lower the weights to your sides. Stop when your upper arms parallel the floor, push back up and repeat.
Tips and Warnings
- Perform 12 to 15 reps and four to five sets of your chest exercises. Do them on three alternating days a week on noncardio days. Wear a sports bra when you exercise to help support your breasts.
Things You'll Need
- Incline bench
- Weight bench
- Dumbbells
- Decline bench
