What Exercises Burn Breast Fat?

Breast fat can be just as problematic as extra fat anywhere else on the body. If you carry excess weight in your breasts, you may be subject to back pain and premature sagging. While cosmetic surgery is an option, it is expensive and requires recovery time. By incorporating fat burning activities and strength training into your daily routine you will lose body fat, including extra breast fat.

Upper-body exercises help burn fat. (Image: Darrin Klimek/Photodisc/Getty Images)

Dumbbell Bench Press

Dumbbell bench presses are a simple exercise that help tone up your chest muscles. Get a couple of dumbbells and lie down on a bench, keeping your lower back firmly planted on the bench. Grab a dumbbell in each hand and fully extend your arms above your chest with the ends of the dumbbells touching. Lower your arms out to the side, bending your elbows, until your upper arms are parallel to the floor. Return to the starting position. Do three sets of 20 repetitions at least two to three times per week on alternate days.

Dumbbell Incline Press

The incline press works your upper pectoral muscles. With a dumbbell in each hand, lie down on an incline bench. Extend your arms above your body with the ends of the dumbbells touching each other. Slowly lower the dumbbells until your upper arms are parallel to the floor. Return to the starting position. Do three sets of 20 repetitions at least two to three times per week.

Push-Ups

The classic push-up exercise works all of your chest muscles. Lie with your face down and shift your body weight onto your hands and toes. Push your body off the floor, keeping your spine aligned. Lower your body by bending your arms while maintaining control of your weight. Dip as low as you comfortably can, and then push up to the starting position. Do three sets of 20 repetitions at least two to three times per week.

Cardio Activity

The best way to burn breast fat is to perform cardiovascular exercise. Workouts that include activities like jogging, jumping rope and dancing may cause your breasts to bounce too much, leading to pain or discomfort. But swimming, elliptical training, rowing and cross country skiing are more gentle to your breasts, and they are some of the best cardio activities to blast fat. Aim to complete four to six sessions of cardio each week for a minimum of 45 minutes per session.