Busty Babes: fitness tips for bigger chest sizes
Why is there a need to help our #bustybabes?
Research has found that as women’s breast sizes grew, their participation in physical activity declined, even in low impact activities. This is a real shame and in today's post, I aim to be part of the solution.
Most of my female clients who have bigger chest sizes,complain that high impact activities involving jumping etc - are really uncomfortable or painful. I then adjust the exercises accordingly.
Make sure you check out the Fitness To A Tee #workoutwednesday video from 26 May 2021 on Instagram and Facebook, where I show you a few great moves for busty babes!
Many ladies with bigger chest sizes complain of painful backs and poor posture. So to help you gorgeous ladies, I'm giving you some tips to:
reduce back pain
improve posture
reduce uncomfortably bigger breasts over time and
shape breasts/make them perkier (yep I haven't yet met a woman who wants things facing south sooner than is necessary)!
No magic fix boo!
Be aware that the exercise and nutrition tips I'm giving you here are effective for helping busty babes, but you must be consistent with them and patient.
Just like any other fitness and life goal, this is the same. There are also those ladies who may require further medical help for example, through breast reduction surgery. And I'm certainly not knocking it for some ladies who need to go down that path.
These #fitnesstoatee tips are great because they can be used pre and post-surgery, and even if you're not a lady with a bigger chest size - these tips are great for toning that area.
Always ensure you check in with your doctor first to discuss the right route for you, regarding any uncomfortable breast size.
Photographer: Fungai Tichawangana
Nutrition
It is important to remember that the biggest factor in any fitness goal, including in reducing uncomfortably bigger breasts and shaping/making them perkier- is nutrition nutrition nutrition.
Nutrition is 80% of any health goal so it is key to combine healthy eating with effective exercise and stretching.
Basic nutrition tips are ensure that you drink lots of water; eat plenty of fruits and vegetables; stick to more wholemeal carbohydrates such as brown rice etc and combine a good range of other nutrients such as protein and healthy fat sources.
Outfit: Fitness leaf.
Exercise
The right type of exercises are important to help
reduce back pain
improve posture
reduce uncomfortably bigger breasts over time and
shape breasts.
Here are a few important ones for your toolkit, and you can also see the Fitness To A Tee #workoutwednesday video from 26 May 2021 on Instagram and Facebook, where I show you a few great moves for busty babes!
Low impact cardio and full body resistance based moves
A few weeks ago I wrote a blog post on Low Impact Cardio. Check it out here! Cardio is great to help reduce overall body weight, including from the breasts. Mixing this with resistance based or weights training is awesome because it will give you more of a fat burn. It also means that you are not jumping around = more comfort!
Examples of great full body combination moves are squat and press or the move I do in the 26 May #workoutwednesday video which combines cable rope pulls with squats and reverse lunges. With these moves, you're hitting different muscle groups at once, burning more calories, shaping the body and improving your heart health.
Resistance based training chest exercises
This is a gold tip for any woman who wants to keep that area looking fabulous in any dress or top.
I say push-ups must be in your toolkit as they are a classic move for shaping that area and also reducing breast size over time for busty babes. You can modify them to suit your fitness level so start on the wall, progress to your knees then to your toes. Be patient with these - toe pushups done with correct technique time, so no you won't be doing perfect push-ups in a month if you've never done them before boo!
The chest press and cable flye are the best friends you never knew you had. They are great for shaping and slowly reducing breast size. In this week's #workoutwednesday video, I show you how you can play around with the technique to get more intensity and spice it up ROAR!
Strengthen your core
Many busty babes complain of poor posture and painful backs due to larger breast sizes. Moves which strengthen your core from right within are essential for reducing and/or preventing back pain.
Try learning the lying bird dog (see #workoutwednesday video). In this move, you lie on your back with knees bent and arms up. Move your left hand back, whilst simultaneously bringing your right leg down to just above the floor. Ensure you draw your belly button in towards the spine as you move your leg and arm back up to starting position.
Then swap sides to opposite arm, opposite leg. Do this for 2-3 sets x 12-16 reps in total.
Photographer: Robbie Lall Photography. Model: Rachna. Passion purple pants: Fitness leaf.
Stretch
Stretching and mobility moves will give you the biggest bang for your buck for improving posture and reducing back pain. Ensure you stretch regularly after or in between your exercise sessions.
Mobility moves which open your back and chest are also great for helping you move better overall, with less pain. Listen to my latest podcast episode where I chat about why the heck mobility matters so much and simple ways you can embrace it into your life boo.
Good support sports bras
Investing in a good support sports bra will help reduce pain from exercises. These type of bras are made of more thicker, supportive fabric and cover more surface area for support than regular bras. This will be a topic I will delve further into soon woop...but in the meantime check out brands like Berlei for some great sports bras.
For all you beautiful busty babes, I hope these simple tips have motivated you to move and get healthier, knowing there are always solutions out there!
I would love to hear your feedback on this topic so comment on this post or contact me via Instagram or Facebook.