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Non-Surgical Techniques for Breast Reduction

by Ashley Farley Google

About Ashley Farley

Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.

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Overview

Some women experience back pain, physical discomfort and self-confidence issues because of their breast size. While surgery is an option for breast reduction, it might not be the right choice for every woman. For women who wish to avoid the surgical blade and hefty price tag of a breast reduction surgery, exercise and the right support bras can help reduce your bust.

Weight Loss

When a woman loses weight she doesn't always get to choose where it comes off. Fortunately, according to Shape Fit, when women lose weight their initial weight loss frequently is seen in their breasts. To achieve optimal weight loss you can combine a healthy diet along with calorie-burning exercise. Aerobic or cardiovascular exercise uses physical effort to exert energy and burn calories. Start participating in just a few minutes of cardio exercise each day and work up to 30 to 60 minutes every day. Pick activities that you enjoy and will stick with, like running, swimming, cycling, step aerobics or fitness classes. Healthy eating is a much simpler science than most people realize. Make the majority of your diet fresh vegetables, fruit, whole-grain breads, low-fat and fat-free dairy, and lean protein sources such as fish and skinless poultry. According to the U.S. Department of Health and Human Services, a healthy food item will contain fewer than 400 calories per serving, no added sugar -- such as corn syrup -- in the ingredients, and less than 5 percent of your daily values of fat, saturated fat and transfat.

Chest Exercises

Your pectoral muscles are located beneath your breasts. When these muscles are developed with weight training they can become more toned, giving your chest a smaller appearance. Push-ups are a beneficial chest exercise. Start face down on your hands and toes with your entire body in a straight line. Align your hands under your shoulders, keep your stomach muscles tightened, and lower your body as you bend your arms. Stop when your arms create a 90-degree angle and push back up. Pec deck butterflys also strengthen the chest muscles. The pec deck is an exercise machine commonly found in a health club or as part of a home gym system. Sit on the padded seat, place your forearms on the arm pads located to the sides of your body, and use your chest muscles to bring your arms together in front of your body. Slowly release your arms back to the starting position and repeat for 10 to 12 repetitions.

Clothing Accessories

Wardrobe accessories may give you the smaller look you want. Look for bras that are advertised as minimizing, or opt for a sports bra instead of a standard cup or wire bra. Sports bras are traditionally used to hold your breasts in place during physical activity but also help to create a smaller appearance.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.