Gynecomastia is a common condition, which is characterized by the development of male breast tissue. Commonly referred to as “man boobs” or “moobs,” male breast enlargement can have a significant effect on an individual’s body image and self-esteem, often negatively impacting affected individual’s personal and professional lives. Gynecomastia, which is most often caused by a hormonal imbalance, frequently occurs during puberty, but can develop at any stage of a male’s life. Although in mamy cases it resolves itself over time, in some instances, the condition persist. If you are troubled by the development of male breast tissue, the following exercises may help reduce its appearance.
Because push-ups help develop and strengthen chest muscles, they can be effective in reducing male breasts. They also raise your heart rate and are a form of cardio, which can help in weight loss. Good form is crucial to ensure that the movement is effective. The first step to doing pushups is kneeling on the floor with your hands shoulder-width apart. Next, you should extend your legs so you are in a plank pose. Carefully lower yourself towards the floor, ensuring that your back is kept straight. After a short pause, use your chest to push yourself up, returning to the plank pose.
To make this move more challenging, you can add weights, increasing resistance. In addition to being effective, this chest exercise is extremely convenient, since it requires no equipment and can be completed anywhere.
While many people think long cardio sessions are the key to weight loss, interval training is actually more effective. For example, HIIT (High Intensity Interval Training) is an excellent way to burn fat and increase your metabolism, reducing the effects of Gynecomastia. Short daily interval workouts that involve a combination of running and walking or jogging, for example, are extremely effective in burning calories.
Dumbbell Incline Press
The dumbbell press involves lying flat holding a dumbbell in each hand and extending your elbows, pressing the weights towards the ceiling. When performed on an incline of 45 degrees, this move is even more effective in working your chest muscles, which can minimize chest fat. As you get stronger, you should aim to complete four sets of twelve.
Rowing is another effective chest exercise as it helps to burn fat. Using a rowing machine, bend your knees slightly and pull the handles towards your chest, ensuring that your palms face one another and that you do not lean back. Begin with ten-minute sessions and gradually increase your workout to thirty minutes once you have built the necessary strength and endurance.
Although each of the above exercise regiments may help minimize the effects of Gynecomastia, in many instances, even rigorous physical activity does not eliminate the appearance of male breast tissue. Surgery is often the only means of truly eradicating Gynecomastia. If you are interested in learning how surgery can help you restore your appearance and confidence, contact our office today to schedule a complimentary consultation with Dr. Edelstein or Dr Jindal.
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