A Necessary Core Workout for Women With Big Breasts
Don’t let the girls pull you down. Fight back with these strengthening exercises. (Photo: Thinkstock)
Let’s face it: Big breasts can be a pain in the back and neck, literally. If you’re well-endowed and trying to exercise, it’s easy to avoid anything high-impact. That’s why it’s no surprise that women ranked their large breasts as the fourth-largest barrier to physical activity in the Journal of Physical Activity & Health.
After energy and motivation, time constraints, and general health issues, “the girls” are the next most-common reason for skipping your training session.
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“The primary issue women with large breasts have is back pain, and this same discomfort can be exacerbated by exercise,” says Dr. Fahimeh Sasan, DO, and Assistant Director of Obstetrics, Gynecology, and Reproductive Science at Mount Sinai Hospital.
Even if you’re rocking the double sports bra look for added support, those two ever-present companions can throw in some unexpected health problems. Namely, yes, back pain. But thankfully, it can all be combatted with some better posture, a stronger core, and powerful back.
“Most people are somewhat aware that a strong core, upper and lower back are important for healthy posture, and this may be even more important for women with large chests,” says Chaz Dawson, trainer at KORE, which specializes in high-intensity interval training. “Strengthening the core and back can, and most likely will, relieve the aches and pains that are a result of poor posture that many women fall victim to.”
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Ready to tackle on that dreaded breast problem? Here are a few exercises that will keep your chest raised and back strong:
One-Arm Row
Place your right knee on a bench for support and your left foot on ground behind you. Place your right hand in front of your knee on the bench for support and grab a dumbbell with your left hand. Slowly perform a dumbbell row by pulling your elbow upward and squeezing the upper back muscles. Return weight to starting position and repeat.
Perform 12 reps on each arm
Side Plank
Lay on right side on the floor in a side bridge position by leaning on your right elbow and lifting hips and legs off the ground.
Hold for approximately 30 seconds on each side.
Back Extensions (with Exercise Ball)
Place the ball under your lower abdomen area and hips. Place your hands behind your head and lift your torso using your back muscles while you keep your legs extended and glutes tight. Pause at the top then lower to start position, in a slow and controlled movement.
Perform 12 repetitions on each side.
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Pallof Press Isometric Hold
Using a cable machine, adjust cable stack so that it will be level with chest. Grab the cable with both hands then turn your body so the cable comes to the right side of your body. With both hands, push the cable out directly in front of you, and return back to chest in a slow and controlled motion. The cable will be trying to pull you toward the stack. Fight against that resistance as you press back and forth. Turn around so that the resistance is on the opposite side and repeat.
Perform 12 repetitions on each side.
By Suzee Skwiot
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