When you're trying to reduce breast size, you have to focus on full-body weight loss, because spot reducing isn't possible. Cardio exercises can help with full-body weight loss, but firming your breasts requires a different strategy. The goal is to target the pectoral muscles with weight training exercises. The pectoral muscles are located beneath the breasts.
Walking
When you have large breasts, your best bet for reducing their size is to stick with a low-impact cardio exercise like walking on a treadmill. To boost your progress, alternate back and forth from fast to slow walking. This is called interval training. When you do interval training, you expend a higher amount of calories during your workout and your metabolism also stays elevated when you're done.
Elliptical Training
Using an elliptical training machine burns calories without impact, and it also causes you to work muscles in your upper and lower body. To use an elliptical, stand on the foot pedals, grasp the upright poles with your hands and move your arms and legs back and forth in a smooth motion. To increase the challenge, change the resistance, stride length or incline. An elliptical machine not only burns calories, it also has the added benefit of working your pectoral muscles, when you push the poles forward.
Indoor Cycling
Indoor cycling is a form of cardio done on an upright exercise bike. This type of cardio doesn't involve your chest, but it does burn a large amount of calories, which promotes weight loss throughout your body. If you're up for a challenge, attend an official class. These classes are 60-to-90-minute interval sessions facilitated by a trained instructor.
Push ups
Push ups work the pectoral muscles using the weight of your body. Push ups are more for breast firming than weight loss, although adding muscle will boost your resting metabolism. To start out, position your hands slightly wider than shoulder-width apart on the floor and move your legs together. Keeping your back straight and core tight, push yourself up until your arms are straight. Slowly lower yourself down until your chest is right above the floor, push yourself back up and repeat. If you struggle with these exercises, perform a variation with your knees on the floor.
Incline Bench Press
When you're trying to firm your breasts, your goal is to target your chest from multiple angles. Push ups target the middle of the pecs and incline bench presses work the upper part. To do these, lie back on an incline bench while holding dumbbells straight above your chest with your palms facing forward. Slowly lower the weights to your sides by bending your elbows. Once your upper arms parallel the floor, push the weights back up and repeat for a set of repetitions. Do not let the weights hit each other when you push them up. You also have the option of using a barbell for these.
Flys
Flys target the inner portion of the pecs and are performed with dumbbells. To begin, lie face-up on a flat bench while holding the weights above your chest. This time, turn your palms so they face each other. After bending your elbows slightly, lower the weights down to your sides until you feel a good stretch in your chest. Push the weights back up in a steady motion and repeat.
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