Although large breasts are a desirable asset in popular culture, for the women possessing them, they can literally be a pain in the neck and back. The weight of large breasts can cause discomfort during some forms of exercise such as running or high impact cardio classes, making weight loss more difficult. It isn't possible to spot reduce by doing exercises that cause you to lose weight just from your back and breasts. You can, however, design an exercise program that enables you to lose total body fat, including the fat that accumulates on your breast and back.
Cardio for Weight Loss
While 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week can suffice for basic fitness, the Mayo Clinic suggests that many people need up to 300 minutes of moderate or 150 minutes of vigorous cardio per week to lose weight. Women with large breasts may finding exercises that cause their breasts to bounce uncomfortable. Instead, try low-impact cardio such as swimming, bicycling, Nordic skiing, hill walking, rowing or elliptical trainer workouts to burn total body fat, including fat from your back and breasts.
Strength Training for Weight Loss
Because muscle is more metabolically active than fat, increasing your muscle mass by strength training helps you burn more fat, even at rest. An additional benefit is that muscle is more firm and compact than fat and looks better. The Centers for Disease Control and Prevention recommends doing two nonconsecutive, total-body strength-training workouts a week for fat loss and general fitness. Allow approximately 20 minutes to complete one set each of 10 to 12 exercises, working all major muscle groups in both pulling and pushing directions.
Although back exercises don't specifically burn back fat, they do tone the underlying muscles, improve your posture and strengthen the back muscles supporting the weight of your breasts. Do seated or bent-over rows with cables or dumbbells to strengthen the major back muscles. Pull-ups and lat pull-downs target the latissimus dorsi muscles involved in pulling your shoulders back, helping you straighten up rather than hunch over. A stronger back and better posture improve the appearance of your back and breasts.
The main muscles in your chest underlying your breasts are the pectorals. You can strengthen these by doing flyes and bench or chest presses using dumbbells, resistance bands or strength machines. Pushups and dips use body weight to strengthen the chest muscles. While pectoral exercises won't specifically reduce breast fat, they will firm and tone your chest area.
- Mail Online: How Big Breasts Can Take Five Years off Your Life: Jane Clarke Shares Her Story
- American Council on Exercise: Why Is the Concept of Spot Reduction Considered a Myth?
- MayoClinic.com: Exercise Intensity: Why It Matters, How It's Measured
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- FitSugar.com: Fitness Tips For the Well-Endowed
- MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier
- Centers for Disease Control and Prevention: Physical Activity for a Healthy Weight
- Exrx.net: Cable Seated Row
- Exrx.net: Back
- American Council on Exercise: Dumbbell Bench Press
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