Bigger breasts can prove problematic with high-impact exercises. Jumping and fast movements can be painful and uncomfortable for those of us who are well-endowed, but fear not, you can still participate in regular exercise without the discomfort. Large-chested women can take up healthy exercises such as yoga, swimming, walking, recumbent biking and strength training.
Women with larger breasts benefit from the low-impact nature of yoga activities. Yoga has several health benefits, including reduced stress, weight loss, management of chronic health conditions and increased physical fitness, according to the Mayo Clinic. The movements involved with yoga have a calming effect, bringing your attention away from a busy day and focusing it on your yoga breathing and movements. Yoga has also been shown to promote healthy lifestyle changes such as gaining control over your eating. This, in turn, can help you drop unwanted weight. Yoga has been shown to help people with chronic health conditions such as cancer, depression and high blood pressure.
Abdominal and Back Exercises
One of the side effects of having bigger breasts is the strain it can cause your back, especially the lower back. Strengthening exercises for the abs and back have been shown to reduce lower-back pain, according to the Mayo Clinic. Exercises that focus on strengthening your core muscles are particularly helpful for improving back pain. The core muscles include the abdominal muscles, lower-back muscles and oblique muscles. Include core and lower-back exercises into your workout routine two to three times per week for optimal results. Choose a handful of exercises and perform two to three sets with six to 12 reps per set. Include exercises such as the cat-camel, supine pelvic tilts, front and side plank, and bird-dog.
The constant jumping and jarring movements in vigorous exercises such as step aerobics and running may prove too much for women with larger breasts. Engaging in low-impact cardio exercise that does not cause as much impact to the spine may be better for those with lower-back pain as well, according to Spine-Health.com. Include various low-impact cardio workouts such as walking, stationary bicycling and swimming to your weekly routine to get the full health benefits of cardio without the impact on your larger chest and lower back. It’s important to elevate your heart rate with cardio workouts to make noticeable strides in your fitness level. Aim for five cardio sessions per week with at least 20 to 30 minutes of cardio per session.
Pain and discomfort during exercise is not something to ignore. The more uncomfortable you are during certain movements, the less likely you are to continue participating in them. If lower-back pain and discomfort due to larger breast size is a problem, check with your health care provider before starting any new workout regimen. Also consider investing in supportive fitness gear, such as sports bras, sneakers and back support belts to increase your comfort while working out.
Danielle Clark has been a writer since 2009, specializing in environmental and health and fitness topics. She has contributed to magazines and several online publications. Clark holds a Bachelor of Science in ecology and environmental science.