Our Gym & Routines
Staying physically fit is important for everyone, but it becomes even more important when you have oversized breasts. A larger chest changes your center of gravity, affects posture, influences how you walk and move, and places additional demands on your shoulders, back, hips, and core. Maintaining strength throughout these muscle groups has always been one of the most important parts of managing my condition.
Many women with larger breasts experience back pain, shoulder discomfort, neck strain, or poor posture. While breast size certainly contributes to these challenges, they are often made worse by a combination of poor muscle conditioning and improperly fitted bras. A supportive bra should distribute weight effectively, but it cannot replace strong muscles. Your shoulders, upper back, lower back, and core all work together to support your body throughout the day.
When my chest began growing rapidly as a teenager, my parents enrolled me with personal trainers and physiotherapists who taught me how to strengthen the appropriate muscle groups and adapt to my changing body. Those early lessons helped establish habits that I still follow today.
In 2026, I weighed approximately 99 pounds without my breasts and about 117 pounds with them included. That additional weight significantly changes balance and body mechanics, so maintaining strength and flexibility has remained a lifelong priority. Fortunately, we have a fully equipped home gym, and my husband—a lifelong athlete—helped design routines specifically around my body and daily needs. These exercises are tailored to me, but the underlying principles apply to anyone: improve strength, improve stability, and improve posture.
The routines shown throughout this section use the actual equipment we own and regularly use, but expensive equipment is not required. Most muscle groups can be strengthened with free weights, resistance bands, bodyweight exercises, or machines commonly found at public gyms.
If you struggle with breast-related discomfort, consider evaluating the complete picture rather than focusing on a single solution. Proper bra fit, improved posture, stronger supporting muscles, flexibility, and maintaining a healthy body weight all work together. Building strength takes time, but even small improvements can make everyday activities more comfortable.
I hope these routines provide useful ideas for other women who are looking to improve their comfort, mobility, and overall quality of life. While everybody is different, staying active has been one of the most effective long-term strategies for managing my own condition.
My workout routines vary based on my chest weight, but below is a good average that I follow during easier times.
My Workout Schedule
Monday – 90 minutes Wake up at 5:30 am and eat something small, usually a granola bar. I start my week with cardio and conditioning. I wear a basic T-shirt and sweatpants. Depending on the workout, my breasts are either free-hanging or tucked into the sweatpants, but no one else is around, so it's all about comfort.
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15 minutes on the exercise bike in VR – 3.7 miles at around 11 mph
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10 minutes on exercise balls doing five positions
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15 minutes on the elliptical
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15 minutes on the rower in VR
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5 minutes of wall sit reps
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5 minutes on the balance trainer
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20 minutes on the treadmill – 2 miles jogging at 6 mph
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5 more minutes of wall sit reps
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2 minutes of stretching to cool down
Finished by 7 am. Then I shower, get dressed for work. Breakfast is handled by our housekeeper, and I leave for work shortly after.
Wednesday – 120 minutes. Wake up at 5:00 am and eat a small protein bar. Wednesday is dedicated to strength and core training.
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5 minutes of wall sit reps – five sets of 10 reps each with 20 pounds
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3 minutes of stretching
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20 minutes on the pec deck – four sets of five reps at 40 pounds
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20 minutes on the chest press – four sets of five reps at 60 pounds
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5 minutes on the balance trainer
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20 minutes on the lower back bench – three sets of 20 reps at 80 pounds
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20 minutes on the multi-press workbench – four sets of five reps at 40 pounds
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10 minutes on the ab roller – six sets of 20 reps
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15 minutes of cable crossovers and low-to-highs – three sets of 20 reps at 30 pounds
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2 minutes of stretching to cool down
Same routine every time. Finished by 7 am, followed by a shower, breakfast, and out the door by 8:30 am.
Friday – 90 minutes. Wake up at 6:30 am and eat a protein bar. Friday is all about leg strength.
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5 minutes of seven wall sit reps
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3 minutes of stretching
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10 minutes on the inner thigh machine – five sets of 30 reps at 70 pounds
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10 minutes on leg curls – three sets of 20 reps at 50 pounds
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3 minutes on the balance trainer
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15 minutes on the leverage squat machine – four sets of 10 reps at 80 pounds
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20 minutes on the leg press machine – five sets of 10 reps at 100 pounds
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10 minutes of cable side kicks – three sets of 20 reps at 60 pounds
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10 minutes of cable lunges – three sets of 20 reps at 90 pounds
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2 minutes of wall sit reps
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2 minutes of stretching to cool down
Saturday Morning – 90 minutes Start at 6 am. This is a bi-weekly special nude workout session focused on Kegel Yoga. I use an 89g Kegel ball throughout the session.
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On yoga mat: standing backbend, kneeling cat stretch, low step-up using "the step," high lunge, camel pose, chair pose
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10 minutes on the inner thigh machine – five sets of 30 reps at 90 pounds combined with Kegel ball
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On an exercise ball: hip raise and glute bridge
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Open-leg dumbbell squats
Cardio Machines
Treadmill
I start by putting on underwear and then pulling XL pantyhose over my breasts to my belly. This ensures very limited movement when running. I put yoga pants on over that, which have had the waistband let out slightly to reduce pressure against my body and chest. Treadmills provide an excellent cardio workout that strengthens the heart and improves endurance. I typically run one mile, and two miles is my maximum. We have a TV mounted on the front of the machine with a motion sensor that plays a video of a forest trail. The footage progresses based on your speed, making it feel like you're actually running through nature.
The following audio clips were recorded back in 2006 during my Sophomore year in college with my girlfriend, Juliet. My breasts were 26 and 23 inches long and 21 pounds in total. I was in between a multitude of reductions at that time
Audio recordings of my isolated left breast. I am wearing two oversized sports bras to flatten my right breast against my body while allowing the left breast to move naturally. The audio clips capture my 10.5-pound left breast smacking against my groin. Juliet laughs as she records this.
Audio recordings of my isolated right breast. I am wearing two oversized sports bras to flatten my left breast against my body while allowing the right breast to move naturally. The audio clips capture my 10.5-pound left breast smacking against my groin
Braless audio recordings of my unsupported breasts while on a treadmill at two different running speeds. My breasts were 21 pounds total during this recording in 2006. The breasts are hitting various points along my thighs and groin as they shift position and hit my body with varying force.
Juliet can be heard laughing at how stupid I look.
Bonus recording
Juliet records braless audio recordings of my unsupported breasts doing torso twists. My arms were out at my sides and I was rotating my torso rapidly left and right. My breasts at hitting against my mid and lower back. Recorded in February 2006.
Exercise Bike
This machine is also great for cardio and targets the legs effectively. I usually wear a t-shirt and sweatpants, letting my breasts hang naturally at my sides. For me, this is a cardio-only workout that pairs well with the treadmill. I use it in VR with a cadence sensor attached to the pedals and a remote near the handlebars. The subscription-based software shows real terrain imagery, so I can take virtual bike rides through scenic locations. It helps distract from the monotony and makes the workout feel like an adventure.
Elliptical
The elliptical is another solid cardio machine with strong leg involvement. The goal here is to build up a sweat and push your endurance. It’s a full-body movement that engages multiple muscle groups, and the steady rhythm makes it easier to maintain longer workouts.
Rower
This machine is phenomenal for strengthening the back, which is especially useful if you deal with back strain from large breasts or heavy bras. I use a full-length rower that supports strong posture and an effective range of motion. It’s also integrated with VR via cadence sensors and a headset. I can row through realistic environments or join virtual rowing races, which keeps it engaging. Strengthening your back with consistent rowing can go a long way toward preventing long-term discomfort or pain.
Weight Machines
Pec Deck
This is one of my absolute favorite machines. A huge amount of chest strength comes from the pectoralis major and minor muscles, which play a big role in supporting the load and suspension of the breasts. This is one of the best exercises for anyone with a heavy chest. The arms of the machine can usually be adjusted into several starting positions, so it is important to set it correctly, especially if you have any shoulder issues. Over time, this machine helps tone and strengthen the chest muscles, which makes it easier for the body to manage the weight of the breasts. You cannot strengthen breast tissue itself, but you can absolutely strengthen the muscles that support everything. For pendulous breasts, this makes a very noticeable difference in daily comfort and posture.
Chest Press
I also love this one. My physiotherapist recommended it and explained that it can help strengthen the overall support system around the chest. There are Cooper’s ligaments throughout the breast that help maintain structure, and with very heavy breasts, some of these ligaments adapt into longer support strands. The idea is that by strengthening the surrounding chest and upper body muscles, you reduce strain on those ligaments and make it easier for the body to carry the load. I cannot speak to all the science behind it, but over the years, I have definitely felt that my chest feels lighter, even though the actual weight has increased. This machine feels very different from the Pec Deck and targets the chest in a more forward pushing motion.
Leverage Squat
This machine was recommended by my personal trainer, and it has been incredible for both my legs and my back. It works like a traditional squat but without needing to balance a bar on your shoulders. That allows for slow and controlled movement so you can focus on proper form and depth. Over time, this has significantly strengthened my lower back, which directly reduces strain from bra load. I genuinely think this is one of the best machines in any gym. The only warning is to be careful with the weight. The shoulder pads can cause bruising even if your muscles can handle the load. It is much better to use lighter weight with more repetitions. This machine also does a great job toning the glutes. I would not recommend it for people with serious non-bra-related back injuries.
Leg Press
This is excellent for both leg strength and lower back conditioning. When used at a reasonable weight, you will feel the workout primarily in your legs without stressing your back. As the weight increases, the lower back starts to engage more. The key is not to push too hard. The goal is controlled resistance that strengthens your back without strain. This machine has helped me build a lot of lower back stability. For women who experience lower back pain from heavy breasts, this type of machine can be extremely beneficial over time.
Leg Curls
This is an attachment connected to our weight bench, and it mainly targets the thigh muscles. It is great for isolating the front of the legs. You can also reverse the position to work the calves, although that setup is more awkward for me personally, so I usually skip that variation. Having this as an add-on to the multipress bench saves a lot of space and still provides a very effective leg workout.
Inner Outer Thigh Machine
This is one of the best machines for targeting inner thigh muscles, which are difficult to work with most other exercises. It is excellent for toning and strengthening the thighs, and also works very well for pelvic floor and kegel style training. I think this is a must-use machine for most women, especially those focused on lower-body stability and control.
Lower Back Bench
My husband bought this one specifically for me, and it has been a game-changer. It is fantastic for strengthening the lower back and improving posture. The key with this machine is repetition, not weight. Using lighter resistance with more reps keeps the muscles engaged without risking injury. This has helped me enormously over the years, and I highly recommend it for anyone dealing with back strain.
Workbench Multipress
This is one of the most versatile machines we own. It allows for a wide range of exercises from a single bench setup. I use it for flat and incline chest presses, as well as several upper-body movements. Instead of a free barbell, the hand grips are fixed, and you add weight plates. This makes it safer and easier to control, especially when working alone, while still giving an excellent strength workout for the chest and upper body.
Cable Machines
Cable Crossovers
These are super great for the shoulders and chest. So many different exercises are possible with these, depending on the setup. I use them for chest exercises as crossovers, and also for low-to-high pulls that target the shoulders. Almost every gym nowadays has cable machines, and they are a great addition to any routine that focuses on strengthening your chest.
Cable Side Kicks
I strap my foot into the cable system and carefully kick out to the side to work on my thighs and calves. In our setup, the cable system is built into the Lat Pull Down machine. I do not use the top bar itself, but I use the bottom cable attachments for side kicks and cable kickbacks. This is great conditioning for your legs and is especially important for anyone who loves wearing high heels, dresses, or skirts.
Other
Medicine Balls
These are excellent for core work, especially when focusing on obliques. I recommend using ones without handles for better versatility. Tossing them with a partner builds coordination and balance. I do this with my physio and occasionally my husband. One of our favorite routines involves sitting on the floor facing each other, rotating our torsos, and passing the ball back and forth. We also do standing throws from a squatted position. For my body type, high-volume twisting motions are the most comfortable, and it gives me the best results without putting pressure on my lower back or shoulders. In my opinion, this is one of the most effective tools for engaging your full core.
Wall Sits
Painful but incredibly effective. These can be done almost anywhere and are a core part of my leg-day workouts. They primarily work the thighs and glutes while improving endurance. I usually do five sets at the beginning of leg day and another five toward the end. When doing wall sits, I keep my breasts either resting in a low support bra or tucked down for balance. With my chest weight, I have to focus hard on my form to ensure the load stays centered and doesn’t pull me forward. This exercise really tests your mental stamina, but it is totally worth it.
Ab Roller
I never do sit-ups or push-ups, but I swear by this tool. The ab roller targets the abdominal muscles deeply. It’s tough because my breasts are large and naturally shift my center of gravity, so I have to be careful when rolling forward. I always use it on a padded mat and usually do high-rep sets to activate the core properly. After several sets, I can really feel the burn without compromising my back or putting pressure on my joints.
Bosu Balance Trainer
If you wear heels, you need this in your life. The Bosu trainer is excellent for ankle and leg conditioning. I use it for step-ups, side lunges, and squat-hold balances. These exercises strengthen the stabilizer muscles in my feet, ankles, and calves. My load distribution is unique due to my chest, so using this regularly has made a huge difference in how I maintain balance and posture, especially when I’m walking or standing in high heels for long periods.
Exercise Balls
There are so many ways to use these. I mainly do hip extensions, leg extensions, crunches, and glute bridges. They also help with pelvic control, especially when working on posture alignment. I tend to keep my breasts resting downward when doing most of these exercises, allowing my spine to stay aligned and preventing any awkward pressure points. These balls are versatile, easy to store, and great for anyone looking to build strength and flexibility at home. Too many people think these are just for sitting on, but they can support a full-body workout if you know what you’re doing.
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