I am naturally very large chested (my siblings and mother are also). I would like to know the best exercises to make my chest smaller as I have tried many exercises and only ended up making my chest larger which makes it seem very unnatural. I’m extremely self-conscious and worry as I have 4 daughters of my own who will have this problem. Can you help?
Many women wish to reduce their breast size, either for aesthetical reasons when their breasts are disproportionately large, or for health reasons when the amount of weight in the breasts is causing severe back pain. Obviously, the quickest way to reduce breast size is going under the knife for a cosmetic procedure. However, if you can’t afford this or would just rather do it more naturally, there are some exercises and food choices you can employ to try to reduce your breast size.
Since breast tissue is composed of mainly adipose tissue (fat), you will want to follow a plan to reduce your overall body fat levels. When you lose body fat, it will come off from all over your body including your breast tissue. Many women actually see most of the initial fat reduction in the breast region, so it’s a matter of following the right plan to lose this unwanted tissue. So, the best exercises to reduce breast size will be those which stimulate your metabolism to lose body fat, which are cardio exercises like walking, riding a bike and using an elliptical machine. Focus on low impact cardio since most women who have very large breasts simply can’t do high impact exercises like jogging or running. Doing daily cardio exercise for 45-60 minutes will help to burn fat from all over your body and gradually reduce the size of your breasts.
If you’re looking for something even more active and allows you to socialize then sports are also on the list of the best exercises, as they count as cardio as well. You can choose whichever you like, but those which use more upper body strength will be more beneficial, as they will focus on strengthening the muscles in your chest area, allowing for better results.
Along with cardiovascular training, you should also add specific strength training exercises to your fitness routine, as this will help build and tone your pectoral muscles, which are located in your chest. Simple as they may seem, push-ups (when you prop yourself on your hands and toes and lower yourself to the floor and then back up) are excellent for toning up your chest. The king of all chest exercises is the bench press (lifting a weight over your chest) which can be performed using either a barbell or dumbbells. These are among the best exercises to tighten up the chest muscles and help reduce breast size. You can do these exercises a few times a week at home or at the gym, but remember to keep the weight light and the repetitions high or you’ll end up building up your pectoral muscles instead of tightening them. Here is a list of several great chest exercises to include in your workout plan (click on the links to view the exercise guides):
Even though these are some of the best exercises to reduce breast size, you still want to watch your diet to achieve the best results possible. You obviously will want to reduce the fat in your diet, as well as sugars, so as to further reduce your body fat, specifically in your breasts. You also want to avoid excess salt since a high sodium intake will increase the retention of liquids which can result in a bloated appearance, making your breasts look larger. Remember to avoid crash dieting and super low calories especially when you’re exercising more. What you want to focus on is eating healthier foods which will aid your metabolism in burning extra fat during exercise and reducing the size of your breasts.