Breasts come in all shapes and sizes. But the bigger your twins are, they can put ongoing strain on your shoulder, neck, and back muscles, leading to nagging pain. Big or heavy breasts pull your body forward all the time and literally get in the way of the things we love to do. Not to forget, the bra strap marks at the end of the day, sweat in the breasts, and even running is a pain! Heavy breasted ladies want to lead a healthy lifestyle or be passionate about sports. Because of this, many women consider breast reduction surgery to get rid of their twins’ extra fatty tissue. However, these simple exercises can help you reduce your breast size at home!
To learn more about these breast reduction exercises, HealthShots spoke with Aditi Gupta, Premium Fitness Coach, Fittr
Gupta says, “The breast is the tissue that covers the muscles of the chest (pectorals). A woman’s breasts are made of specialized tissue that produces milk (glandular tissue) as well as fatty tissue. The amount of fat around the area determines your breast size. Many go the surgical route, but a natural breast reduction is also something that can be observed by following a few simple exercises at home.”
What makes breasts grow?
Often, breast size is determined by a mixture of genetic and hormonal factors. One of the reasons is the hormonal changes that can be the reason for the growth of breasts in the human body. The levels of estrogen and progesterone in a body affect the breasts to grow in size and it becomes heavy. In addition to hormonal factors, an unhealthy and inappropriate lifestyle leads to weight gain which also affects breast size. Other factors that cause breasts to grow are:
- menstrual cycle
Eating Right for Healthy Breasts
Eating the right food plays a vital role in the amount of fat stored in the body and overall body fat can contribute to breast size. Eating a balanced amount (calorie count) combined with a workout can not only contribute to weight loss but also decrease breast size.
Simple, routine exercises at home will help reduce breast size. You can tighten and tone your chest muscles well, which will give you a good body posture and a toned body.
These regular exercises can help reduce breast size with ease:
1. Weight training
Weight training combined with higher levels of activity throughout the day with quantified nutrition will help burn excess fat. Burning off all the body fat gradually will help in spot reduction as well. When thinking about weight loss, the first thing that comes to mind is cardio or weight training. Try doing pullovers with dumbbells as it is the best exercise for heavy breasted beauties. “Ideally, if the goal is fat loss, you need to burn calories and maintain muscle mass, which can be achieved by incorporating both types of exercise into your exercise routine, along with a calorie deficit diet,” says Gupta. .
A cardio workout burns calories and improves cardiovascular health. Weight training helps to burn calories, retain/build muscle and keep our metabolism high. So, to improve body composition and stay in shape, it is recommended to include both cardiovascular and resistance training in your fitness regimen while eating right. Cardio exercises to reduce breast weight are jogging, shoulder presses, push-ups, lateral raises, bench press and wall push-ups.
Women with heavy breasts should include stretching and mobility work in their regular exercise regimen to strengthen their shoulder and back muscles. This will also help to eliminate back pain and avoid the risk of any muscle injury during your workout.
4. Work your delts
Training and strengthening your upper back muscles and rear deltoids is essential for maintaining good posture. Some good exercises to include for this are performing dumbbells or barbell for your upper back and pulling your face to your rear delts.
Show your body some love with these exercises to reduce breast size. So you can enjoy simple things like taking the stairs and running without shaking the city!