Gynecomastia is the medical term for the enlargement of one or both breasts in men and boys. The enlargement can be caused by alcohol, age, hormonal imbalance, medications and health conditions. Treatment may include medications and surgeries. However, enlargement may result solely from fatty deposits. This is called pseudogynecomastia, for which exercise may be the primary treatment. Exercises help burn fat and tone the pectoralis muscle underneath so that you can have firmer, smaller breasts.
Aerobic Exercises
It's impossible to spot-target weight loss on any part of the body. Therefore, to see results in the areas you want, you need to lose weight overall. Aerobic exercises, like running, jogging, cycling and walking, can aid in overall weight loss. They do this by burning calories, which helps you create the caloric deficit you need to shed pounds. Performing these exercises at a high intensity can also help you boost your metabolism, the rate at which your body converts calories to energy in a given period. For high-intensity workouts, perform aerobics for 20 to 30 minutes a day, alternating between exercises every eight to 10 minutes. For low-intensity versions, perform one aerobic exercise 45 minutes to one hour a day, on most days of the week.
Pushups
Pushups target the pectoralis muscle to provide a firm, toned breast once the fat is lifted. Place your hands on the floor at slightly more than a shoulder's width apart. Keep your toes on the floor as well, with your knees and back straight and parallel to the ground. Gently lower yourself toward the floor so that your nose comes down close to the ground. Quickly lift yourself to the starting position. Repeat as often as desired or recommended by your physician.
Cable Crossovers
Cable crossovers work the upper torso, helping to strengthen the pectoralis muscle. Use the free-standing cable crossover station at the gym and adjust the pulleys so that they are just above shoulder height. Attach the single handles. Next, select your desired resistance for both arms and grasp the handles. Tilt your torso slightly forward for optimum stability and bend your elbows so that they make a 90-degree angle. Slowly straighten your arms toward the center and gently return them to the starting position. Throughout the exercise, don't allow your arms to travel too far behind the body, as this can strain the shoulders. Perform as often as recommended or desired.
Dumbbell Chest Presses
These chest presses also help tone and firm the pectoralis muscle. Choose two dumbbells of equal weight. This weight should provide decent strain on the arms for 10 to 15 minutes after the exercise. Lie flat on a bench, with your chest facing the ceiling. Place a dumbbell in each hand. For the starting position, hold your upper arms parallel to your chest and bend your elbows at a 90-degree angle. Hold the dumbbells so that the backs of your hands are facing toward you. Exhale and lift the dumbbells up until both arms are extended and the dumbbells come together and touch. The backs of your hands should stay facing toward you as they touch. Inhale as you lower your arms into the starting position. Perform 10 to 12 repetitions or as recommended by your physician.
