Simply put, chest exercises alone are unlikely to reduce a person's breast size. The U. Department of Health and Human Services recommends at least to minutes of moderate-intensity exercise per week. If you prefer a more vigorous workout, do it for 75 to minutes each week. Aerobic training not only burns calories but also supports cardiovascular health and may improve overall fitness.
A study featured in the journal Obesity in November suggests that aerobic exercise alone may cause significant weight loss in sedentary overweight and obese individuals. Subjects lost about 5 percent of their initial body weight over 10 months. This effect was due to a reduction in fat mass, not muscle. Try going for a run, commit to a jogging routine, take your bike for a ride or exercise at home.
Consider wearing a supportive sports bra to minimize discomfort during your run. A quality bra can make all the difference, especially for women with large breasts. Crank up the intensity to burn more calories.
Factors That Influence Breast Size
HIIT, or high-intensity interval training , can be used for both cardiovascular and strength exercises. Due to its intense nature, it causes your body to burn calories during and after training. In the long run, it may help improve body composition, or fat-to-muscle ratio, and boost metabolic health. A typical HIIT workout lasts 20 to 30 minutes and alternates between short, intense bursts of exercise and rest or low-intensity training. If you work out at home, you can do burpees, push-ups, jump squats and other body-weight exercises for 30 seconds, rest for another 30 seconds and then repeat.
As discussed, chest exercises won't make your breasts smaller. However, they can strengthen the pectoral muscles and improve the appearance of sagging breasts, which is a common side effect of weight loss. According to ACE , compound movements such as bench presses are particularly effective because they hit multiple muscles at once and burn a huge number of calories. Cable crossovers and other isolation exercises, on the other hand, may help improve muscle definition. An study conducted by ACE in October found that barbell bench presses, pec-deck flyes and bent-forward cable crossovers activate the chest muscles to a greater extent than machine chest presses, inclined dumbbell flyes, dips and other movements.
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If you exercise at home, you can use dumbbells, resistance bands and other accessories to work your chest. A suspension training system, for instance, takes up little space and can replace free weights.
Here are some ideas to try:. Experiment with different push-up variations as you progress. Try standard push-ups, single-leg raised push-ups, diamond push-ups or isometric push-ups. You'll work your muscles from different angles and improve your overall conditioning. Hormonal fluctuations and imbalances may also increase breast size. In general, estrogen and progesterone are the culprits, states Harvard Health Publishing. Moderate-to-vigorous aerobic training appears to be particularly effective. Some medications and supplements contain either estrogen or phytoestrogens that may stimulate the growth of breast tissue.
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Phytoestrogens are naturally occurring compounds with estrogen-like properties. These substances can be found in soy, licorice, hops, alfalfa, flaxseeds and some other plants, according to Winchester Hospital. Therefore, you could try removing these foods from your diet for a few weeks to see how your body reacts. Pregnancy, birth control pills and certain disorders or conditions may cause hormonal fluctuations too.
How To Reduce Chest Fat: The Answer Is These Top 6 Exercises
If you notice an increase in breast size, consider reaching out to your doctor. They may recommend blood tests to check your hormone levels and establish the best course of action. Read more: Estrogenic Foods to Avoid. Connect on LinkedIn.
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Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience. Her mission is to help people live healthier lives by making smarter food choices and staying active. In her daily life, Ms. Picincu provides digital marketing consulting and copywriting services as well as nutrition counseling.
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