Female breasts contain fat, which means that many women experience an increase in size with weight gain. You can’t reduce breasts, but combining cardiovascular exercise with strength training movements targeting your chest, and a low calorie diet plus some home remedies to lose breast fat, helps you lose weight around the same time tone your muscles.

Exercises to lose breast fat

Your chest muscles, which are below your breast, are sometimes called the pectorals and if you work them regularly, it helps to firm your breasts by keeping the area slim and defined. Talk to your doctor before starting a new diet and exercise routine.

Exercises that tone and lift your breasts are what will help you lose breast fat . You need to focus on these types of exercises that target the muscles in the chest area. The main muscles in the chest area are the pectoralis major and pectoralis minor muscles.

These muscles help move your shoulder joints and keep your arms tied to your body. Because you are a woman, you have greater fat deposits there than men’s breasts. This is to protect your breasts. The deposit of fat in the breast helps in the protection of the glands and ducts that produce milk in a woman.

However, excess fat in the chest also leads to problems. Of all the exercises, push-ups and chest presses are the best for strengthening the pectoral muscles.

1. Pecs to lose breast fat

  • Lie on your stomach, face down.
  • Your legs will stay straight and your feet close to each other.
  • Keep your hands at the sides of your chest, palms down.
  • Rest your body weight on your hands and feet.
  • Now dip gently towards the ground, as low as possible and then push back to where you started.
  • Don’t turn your back; the push-ups have to be straight.
  • Initially do 3 sets of 5 reps and then increase to 3 sets of 10 and finally 3 sets of 20 reps.

2. Chest pressures to lose fat

You need:

2 weights (3-5 pounds)

Do this:

  • Lie on the bench on your back.
  • Hold a weight in each of your hands.
  • Raise your arms above your chest. The edges of the dumbbells touch each other.
  • Now lower your arms until they are parallel to the floor.
  • Once again extend your arms and return to the original position.
  • Do 3 sets of 10-20 reps

3. Spider-man pecs

This is another very useful exercise for losing chest fat. It also strengthens your triceps so that you also lose arm fat if any. The idea is to build muscle so your body uses more energy rather than storing calories as fat. Toning the muscles in the chest and arms burns the fat in the bust as well.

Do this:

  • Lie on your stomach with your body weight resting on your feet and palms.
  • Go down keeping your back straight and push up to be in the original position.
  • As you push yourself, lift your right leg and touch your knee with your right elbow.
  • Get your leg back and keep doing push-ups.
  • This time, lift your left leg and touch your left knee on the left elbow.
  • Don’t just carry half your leg, try to touch your knee with your elbow.
  • Do this 5-10 times. Gradually increase to 3 sets of 10 reps.

4. Shoulder pressure

This exercise is basically good for losing armpit fat, but in essence it works on all muscles in the chest area and is therefore a great exercise for losing chest fat as well.

You need:

2 weights (3-4 pounds) chair (optional)

Do this:

  • Either standing or sitting in a chair.
  • Keep your back straight and your neck in line with your spine.
  • Keep the weights in your hands.
  • Raise your arms to shoulder height.
  • Now open your arms, lift the weight over your head.
  • Extend your arms fully above your head.
  • Bring it back to shoulder height and back up, keeping your arms wide open.
  • Do 3 sets of ten reps.

5. Swimming

Swimming will actually help you lose entire body fat including breast fat. Aerobic exercises burn fat from your entire body. Losing weight all over your body means that the size of your breasts will also decrease. While all exercises while swimming are good for weight loss, back and front exercises are particularly good for the shoulder and chest muscles. Working on these muscles helps to get rid of fat in the breasts.

Do this:

Swim daily

6. Aerobic exercises help to get rid of breast fat

Swimming is just an aerobic exercise that is good for losing breast fat. There are many more. Any exercise in which the large muscles of your body move continuously for a certain period of time and the heart rate also reaches a certain level is called an aerobic exercise. An exercise can be as simple as walking, mowing the lawn, and climbing stairs, or it can be vigorous like jogging, running, cycling, swimming, and playing tennis, basketball, etc. Aerobic exercises increase your metabolism so that you lose weight faster. Losing most of your body fat also reduces breast size.

Do this:

Do one or more aerobic exercises daily. Choose from the list below:

  • Climbing stairs
  • Cycling
  • Running / Jogging
  • Quick dance
  • Walk briskly

Do aerobic exercise daily for about 30-40 minutes.

7. Lose breast fat with cardiovascular exercises

Many cardiovascular exercises focus on toning the upper body which includes the chest area as well. In fact, they help reduce total body fat. If you have access to the gym, don’t miss out on doing these exercises for breast fat loss.

  • Stationary bicycle
  • Treadmill
  • Climber

Do these exercises for at least 45 minutes, 5 days a week. Along with cardio exercises, do strength training exercises as well. We have discussed these exercises in detail as push-ups and push-ups.

9. Do yoga to reduce breast size

Like other exercises, yoga , the ancient Indian exercise technique, helps a lot in muscle toning and fat loss. One of the yoga poses to reduce breast size is the ‘Ardha Chakrasana’. This yoga pose stretches your front upper body and tones the muscles in the shoulders and arms, as well as the chest area.

Do this:

  • Stand up straight. Keep your feet together and let your arms hang down the sides of your body.
  • Your weight should rest equally on both feet.
  • As you inhale, raise your arms above your head. Your palms should come together as you stretch your arms.
  • As you exhale, and while your arms are still extended upward, bend backward, pushing your pelvis forward.
  • Keep your arms in line with your ears. Elbows and knees should be straight, head upright.
  • Lift your chest toward the ceiling while in the overhead position.
  • Hold this position for some time.
  • As you inhale, return to a straight position.
  • As you exhale, bring your arms down and relax.

Caution: If you have hip or spinal problems, high blood pressure , brain disease, duodenal or peptic ulcer, hernia or if you are pregnant, avoid doing this yoga asana.

Changing your diet to lose chest fat

Not only exercises are important, you should also pay attention to what you eat if you want to reduce breast size. You basically need a balanced diet full of nutrients and low in carbohydrates, fats and sugars.

Avoid or eat less sugar and sugary foods. Eat more fruits, vegetables, and whole grains. Avoid processed foods. Avoid soda and carbonated drinks. Eat smaller meals frequently instead of 3 large meals a day. Drink plenty of water to avoid water retention and to detoxify your body.

All of these diet changes will help you lose weight faster by increasing your metabolism. Losing weight means that you will also lose your chest fat.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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