If you look at the anatomy of the breasts, you will find that they are highly composed of fat. Underneath the breasts lies a large muscle group known as the pectorals. Chest exercise zeros in on the pecs which makes them larger. Uncommon to popular belief, this has no effect on the actual size of the breasts.
Function of the Pectorals
The pectoralis major and minor span across the chest beneath the breasts. These muscles get worked when you move your upper arms toward the midline of your body and shrug your shoulders forward. Chest exercises involve these movements to build the muscles. Since the breasts are mainly fatty tissue, exercises do not make them bigger. On the other side of the coin, exercise does not make them smaller either. However, exercise gives the breasts a lift and makes them look perkier.
Overall Fat Reduction
The true way to get smaller breasts is by doing cardiovascular exercise. This is performed in a repetitive motion and it causes weight loss throughout your entire body. All forms of cardio work efficiently, such as running, biking, swimming, elliptical training and inline skating. If you are looking to reduce your breast size, make sure to exercise at the correct duration. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week for the best weight loss effects.
Tips with Diet
What and how much you eat plays a role in reducing the size of the breasts. If you burn an efficient amount of calories doing cardio, and put those calories right back in your body at a food buffet, you will not make your breasts smaller. You are best served cutting back on your daily intake while doing your workouts. A daily reduction of 500 calories will produce about 1 lb. of weight loss throughout the body in a week. If you burn an additional 500 calories a day with cardio, you will lose another pound a week. If you are looking to keep your breast size, do not cut calories and do not perform cardio.
Lifting the Breasts
If you do want to maximize the appearance of your breasts, take a few things into consideration with your exercises. First of all, the pecs are large muscles. Instead of doing one exercise, perform several exercises from multiple angles such as incline bench presses, flat bench presses, decline presses and dumbbell flys. This will lead to full pectoral development. Use a heavy resistance to ensure you fully tax your muscles. As a rule of thumb, use a weight that will only allow you to do eight to 12 repetitions. Lastly, make sure to use proper form with your exercises. Lower and lift the weights in a controlled fashion, move through a full range of motion and never use momentum.
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