Breasts can be a sensitive subject for both men and women. Women may want to reduce breast size because of the wear it puts on the back. Men may want to eliminate their breasts because they may be embarrassed. Whatever your reason is, exercise can help. For your best results, exercise regularly combining a program of aerobic and resistance training.
Weight Loss
Your breasts are primarily made of fat mass. Fat mass is characterized as being either essential or nonessential. Since women are genetically engineered to reproduce and sustain the life of their offspring, the breasts are considered essential fat for women. However, if you lose enough weight, your body, no matter if you are a man or woman, will begin to take fat from various places, including your breasts.
Aerobic Exercise
The main way to lose fat mass with physical activity is through aerobic exercise. Aerobic exercise is physical activity that utilizes fat and calories to sustain the energy and metabolism for the activity. It usually consists of large muscle movements done in a rhythmic manner. Types of aerobic exercises include jogging, biking or swimming. To maximize your fat burn during aerobic exercise, perform exercise regularly five to seven days per week at a moderate to moderately hard intensity. While you can't spot train fat off your body, your body will eventually begin taking from all of your stores, including the breasts.
Chest Press
The chest press exercise is a resistance training exercise that will help condition the pectoral muscles underneath your breasts. In training your pecs, you can help to increase the lift of your breasts. To perform the chest press exercise start by laying on a firm surface on your back with your knees bent. Take a hand weight in each hand, with your elbows bent out to each side. Slowly raise the weights over your body, hold for one second, then lower them back down to the starting position. Work up to performing one to three sets of 10 to 15 repetitions with a moderately hard weight.
Pushup
A pushup works many of your muscles, using your own body weight, including the pectoral muscles. To perform a proper pushup, lay face down on the ground with your weight on your toes and your hands, push yourself up so that your back is straight and in line with your rear. As you push up, be sure that your shoulders stay over your hands and that your neck is not being strained. For an alternative, keep your knees on the ground and push up only your back. Try to work up to one to three sets of 10 to 15 repetitions.
References
- "Exercise Physiology"; George A. Brooks, Thomas D. Fahey, Kenneth M. Baldwin; 2005
- "ACSM's Guidelines for Exercise Testing and Prescription"; Whaley, Mithcell H., PhD, Brubaker, Peter H., Phd, Otto, Robert M., Phd (Eds.); 2006
- American Council on Exercise: Chest Exercises
Member Comments