Since there is no such thing as spot reducing, the only way to get rid of excess fat on your chest is to lose overall body fat, according to the American Council on Exercise. To lose body fat you need to burn more calories than you consume daily by eating less and exercising more. Doing 30 minutes of moderate-intense cardiovascular exercises daily can help you burn extra calories to lose weight faster. Doing strength training exercises for your pectoral muscles, the muscles of your chest, will tone and lift the chest for a slimmer looking cleavage.
Cleavage Lift
Step 1
Stand with your feet shoulder-width apart and hold a resistance band at each end. Step in the middle of the band with both feet, knees slightly bent to protect your joints. Pull the ends of the band up toward your hips, palms facing in.
Step 2
Point your thumbs toward the ceiling and slowly raise your arms up until they are parallel with the floor. Keep a slight bend in your elbows to protect your joints. Hold at shoulder level for five to eight counts.
Step 3
Slowly lower your arms to your starting position, using the resistance all the way down. Relax your shoulders, neck and head and engage your core.
Step 4
Repeat the entire sequence of movements 10 to 15 more times. Keep your torso upright and don't lean forward during this exercise.
Supine Over Head Reach
Step 1
Lie supine with your knees toward the ceiling and your feet flat on the floor. Relax your head, neck and shoulders and place your arms at your sides, palms up.
Step 2
Bend your elbows until your thumbs are pointing toward your shoulders, about a 45-degree angle with your torso. Lift your arms off the floor about 1/2 inch and hold.
Step 3
Keep your back in neutral alignment by engaging your core, which consists of your stomach, back, hip and pelvic muscles. Reach your hand up over your head, keeping your shoulders away from your ears until your finger tips touch. Visualize squeezing the chest muscles together during this movement.
Step 4
Pull your elbows back to your sides, keeping your arms about 1/2 inch off the floor. Squeeze the chest as you pull your arms down. Repeat this movement 10 to 20 times.
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