The breasts are one of the first places weight gain occurs in women. This tissue is composed mostly of fat, so it is one of the first places weight is lost as well. As with any other excess fat, you must engage in a series of exercises to get rid of it. If you target the pectoral muscles with strength training and perform cardio activities, you can decrease your bust size.
Pushups
Pushups are a classic exercise that strengthens your pectoral muscles and requires no special equipment. Lie face-down and shift your weight on your hands and toes. Keep your head in line with your spine, straighten your arms and legs, and lower your body to the floor by bending your elbows. Dip as low as you comfortably can, then push up to the starting position. Do four sets of 20 reps.
Chest Press
The chest press is another simple exercise that can help flatten your chest. Grab a pair of barbells, lie down on your back and extend your arms above your chest. With palms facing away from you, slowly lower your arms to chest level, then push them back to the starting position. Do four sets of 20 reps.
Pilates or Yoga
Pilates and yoga are popular because they strengthen and lengthen your muscles to resemble a dancer's. Unlike conventional weight training with plates, pins or barbells, Pilates and yoga provide resistance with isometric exercises using your own body weight. After you gain more lean muscle mass, you can enhance your metabolism and burn more calories at rest.
Cardio Exercise
You can flatten your chest with cardio exercises that work the chest while burning calories at the same time. If you carry extra weight in your chest, avoid exercises such as running, power walking and jumping rope. These can cause pain in your chest and make the workout uncomfortable. Instead, do cardio workouts like elliptical training, swimming and rowing to tone your chest while burning fat simultaneously.
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