How to exercise for girls with large breasts

It is not easy for girls with large breasts to choose a sport that would not cause discomfort. In addition, the choice of clothing and equipment for training can cause difficulties. The expert told us what sports to do and how to choose the right bra.

Karu Karuev

Demix brand manager

Tells about what is important to consider when training and how to choose a bra.

Tabla de conținut

Anatomy of breasts

The most important thing to understand about the anatomy of the breasts is that they are two leather “pouches” with glands and fatty tissue inside – they are attached to the pectoral muscles. At the same time, there are no muscles inside the breast, the mammary glands are penetrated only by ligaments (Cooper’s ligaments), that is, fibers of collagen and elastin. In general, the fixation of the mammary glands to the rib cage is rather weak.

The ligaments cannot be pumped or trained, but their elasticity can be maintained. High-intensity active training, during which the breasts oscillate or move to the sides, on the contrary, stretch the ligaments. And if up to 30 years of natural protein synthesis allows tissues to maintain shape, with age collagen and elastin is produced less and less. In combination with moving sports, this can lead to sagging breasts.

The right underwear

The first rule of sports is to use a special bra. And this rule applies to all girls, regardless of the size of the chest. Just the owners of lush shapes need to approach the choice of bra more responsibly.

In the line of sports brands there are bras with three types of support: light, medium and high. In any sports activity – no matter whether it is high-intensity training or swimming – you need to wear a sports bra.

Light support is suitable for girls who do stretching or yoga.
Medium support is more for running or strength training.
And high support is just for girls with large breasts and for high-intensity training.

For strong support in the bra, special technologies and elastic materials are used, which drain moisture well and do not cause discomfort. In sports bras, unlike everyday bras, there are no internal seams and boning, and the support is achieved exclusively by a special design and the use of rigid fabrics. But it is important to remember that a sports bra should not squeeze the breasts and restrain movements.

Doctors also agree that a sports top is needed for training. Read the opinion of mammologists in this article.

Choosing a workout

The second rule of sports is a competent choice of training. Possessors of large breasts should significantly limit running, jumping, straight plank and push-ups from the floor. In other words, any exercise that leads to movement or sagging bust. And there are two reasons for this.

First, as mentioned above, such sports stretch Cooper’s ligaments – and the effect of training will be rather negative.
Secondly, a large breast can weigh five or more kilograms – high-intensity training in this case puts a serious strain on the back muscles. And if the girl has not previously paid special attention to them, such exercises become traumatic.

Beginners are better to choose calm types of fitness, which are not associated with jumps and do not require high-amplitude movements. Optimal options – yoga, stretching, swimming, aqua aerobics, cycling, training with dumbbells lying on the back. Particular attention should be paid to the muscles of the back and abs: because of the lush bust on them is a high load.

Exercise has long been no problem for owners of large breasts. The main thing – to choose the right training and sports underwear, as well as strengthen the muscles. And then the negative impact of exercise will be minimized, and the shape of the breast will remain beautiful longer.