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Back Exercises For Women With Heavy Busts

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Back Exercises For Women With Heavy Busts

Big busted women will tell you that their larger size in breasts has an impact on their day to day activities, exercise being the main one. Some women I talk to have naturally large breasts, while others have had affordable breast implants done in Australia. For both kinds of women, though, it is hard to exercise. That’s why I’ve listed some exercises that give your back a good workout but that are also easy to do, despite your large breast size.

The treadmill

The treadmill can be a killer if your cup size is above a D. You can avoid this problem by setting the treadmill to a higher incline, and walk fast – instead of running. This can get the blood pumping without you having to jump. This is good for your back and won’t cause too much trauma for your breasts. 

Low impact cardio

Low impact cardio is suitable for those with bigger boobs and wants to exercise their backs, as it puts less pressure on your spine. Moderate cardio can be swimming, cycling and walking, where you have control over how hard you are pushing yourself and what feels comfortable in the breast department.


Wearing a halter neck swimming top will offer support for your boobs (and make you feel comfortable) when swimming. Swimming is good for your back and with the water balancing out the weight of your breasts your back won’t get strained. It’s an excellent way to get in shape! And it gives you the benefit of trying the hot sauna afterwards. 

Strength training

Strength training can increase the muscle mass in your back and help you to burn more fat. Strength training can be anything from resistance machines, heavy deadlifting weights from the floor to doing some quick reps with dumbbells. Strength training is suitable for your back as long as you wear a sport supported bra that is designed for bigger boobs. Just make sure you are careful so as not to hurt yourself

Squat to toe raises

If you stand with your feet wider than your shoulder width and have your toes pointing slightly outward, you then bend your knees until the thighs become parallel to the ground. Now you need to extend your legs and lift on your toes as high as you can. Now squeeze your bum for a few seconds. That is one rep done. Try and do 15 reps if you can. This will increase your back strength and make it easier for your body to carry your breast weight. 

Plank Up- Downs

Plank up-downs are one of the many universally dreaded planks, but it happens to be good for your core muscles and your back. To do this, you need to be in a push-up position but have your legs together and wrists underneath your shoulders. You can lower your forearms to the ground now but keep your body in a straight line from the heels to your head. Soon return to the starting positions by putting your right palm on the ground, then your left and extending both elbows. That means one rep has been completed. Now repeat and aim for ten reps on each side. 

Back extension on the ball

Using a fitness ball for the back extension, it engages muscles all through your body as you lift your torso and balance to work out your back muscles. Again, this is great to build back strength and support your heavy bust.

Plank walkouts

I know what you are thinking… not another plank! But it’s so good for you. Start by standing with your feet about hip-width apart. Keep your knees soft. Now you need to bend from the waist to place your palms on the ground until they are an inch or two from your toes. Walk your hands forward until your body becomes a straight line from the heels to your head. You need to keep your legs straight as much as you can, walking your hands back towards your feet. Stand up to complete the one rep. You need to continue this for ten reps.

P.S. If you are really struggling with your big bust, it might be worth looking into breast augmentation surgery, but I will talk about that in another post! 

I know it’s hard to get started, but once you’re in a routine you won’t think twice about it. Try to remember that you are doing this for your own sake – to have a healthy and strong body. Good luck!