Large breasts might be an object of desire for men, but they can cause the woman who's carrying them quite a bit of discomfort. Back aches can develop and the excess weight in the upper body can lead to postural distortions. When you have large breasts, you can incorporate exercises into your daily life to help decrease their size and reduce complications.
Incline Presses
The breasts themselves do not contain muscle, but there is muscle underneath them. Building this muscle can help increase metabolism which will increase your caloric expenditure. Incline presses are done on an incline bench with dumbbells, and they target the upper chest muscles. To do these, lie on the bench with your arms extended over your body and your palms facing forward. Lower the weights down by bending your elbows until your upper arms are parallel to the floor. Push them back up until the weights are an inch apart and repeat for 12 to 15 reps. Do three to four sets.
Bench Presses
Bench presses are done with a barbell on a weight bench. To do these, lie on the bench and grab the bar with a wide grip. Lift it off the safety pins and hold it directly above you. Lower it down until it is right above your chest, then push it back up. Do 12 to 15 reps and three to four sets.This is a compound exercise that targets the whole chest.
Declines
Decline presses are done on a decline bench and they target the lower chest muscles. To do these, lie on the bench with your feet braced under the padded supports. Hold dumbbells in your hands with your arms extended. Lower them down until your upper arms are parallel to the ground, then push them back up. Stop when they are 1 inch apart and repeat for 12 to 15 reps. Do three to four sets.
Flyes
Chest flyes are done to work the width of your chest. To do these, lie on the flat bench with dumbbells in your hands and your arms extended. This time, twist your wrists so your palms are facing each other. Bend your elbows slightly and maintain that bend as you lower the weights out to your sides. Stop when your upper arms are parallel to the floor, then lift the weights back up. Do 12 to 15 reps and three to four sets.
Body Weight
Push-ups are a common body weight exercise that can be done in any location. To do these, lie on your stomach with your knees on the ground and hands directly under your shoulders. Tighten your abs and push yourself up in the air until your arms are extended. Lower yourself back towards the ground until your chest is about 4 inches away. Repeat for 12 to 15 reps and do three to four sets. For a more intense variation, place your toes on the ground.
Cardio Exercise
To burn significant calories, cardiovascular exercise is a must. You can do anything that you find enjoyable such as running, walking, jumping rope, swimming, rowing, kick boxing or you can attend cardio dance classes. To prevent your breasts from bouncing, you can resort to the lower impact exercises like biking and elliptical training. Cardio should be done for at least 45 minutes, three times a week. Your weight training exercises should be done three times a week as well, on the alternating days of your cardio.
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