Gynecomastia is the condition of enlarged or increased breast gland tissues in males. It can affect one or both breasts. Infants, boys during puberty, and older obese males can develop gynecomastia. Hormonal imbalance is one of the major reasons for the condition in adolescent boys and older men. Generally, it is not a major problem unless the moobs (male boobs) grow large enough to be visible from under the clothes and cause pain and tenderness. In such a case, a male may feel embarrassed and low on self-esteem and may hesitate in going out in public or indulging in physical activities.
Men suffering from this condition tend to look out for natural ways to get rid of unusually enlarged breasts. Although exercise plays a crucial role in the same, it is certainly not a permanent solution for gynecomastia. For fast and long-term riddance, surgeons recommend undergoing surgery.
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Which exercises to try before opting for gynecomastia surgery?
The common concern of men with gynecomastia is whether or not it can go away with exercise. Well, the definite answer to this query varies for each patient depending upon several factors including the root cause of the gynecomastia.
In mild cases, exercises can do wonders and resolve gynecomastia to a great extent. However, chances of persistence or recurrence may always be there. So, gynecomastia may or may not go away with exercise alone. Thus, it is best to seek expert consultation to gain complete clarity on your condition of enlarged breasts and its root cause. But there is no harm in trying exercises first.
Here, we are sharing with you some exercises that our expert surgeons recommend to patients in mild cases (grade 1,2 gynecomastia)..
5 effective exercises for man boobs
Walking and running
Walking and running are the simplest and safest physical exercises that help in reducing body fat. Regularly following these two physical activities normalizes your body mass index (BMI). If your body does not allow you to run properly, you can opt for brisk walking for 30 minutes every day. You will start noticing a slight improvement in gynecomastia within 2-3 weeks.
Swimming
Swimming is an effective low-impact cardio that uses arms and chest muscles. Hence, swimming on regular basis won’t only improve your man boobs but also build a healthy cardio-vascular system of the body. Learning different strokes will burn the chest fat, build stronger pectoral muscles and enhance the appearance of the chest and shoulders.
Bench press
Bench press aid in faster burning of fat and strengthening the pectoral muscles. Thus, it is a great exercise for males with gynecomastia. To perform bench press, lie down relaxed on a weight bench that has a barbell suspended over horizontally. Keep your hands on the bar nearly 2-3 feet apart. Squeeze in the shoulder blades and then straighten your arms to lift the bar. Gradually lower the bar and stop when it is just near the chest. Now, gradually raise the bar to straighten your arms. Initially, you can try for 10 repetitions per set and aim for 4-5 sets in every workout session. Do not begin with lifting too heavyweight of the barbell, only slowly increase the weight within a few days.
Push-ups
Push-ups are a strength-building exercise for the upper body that is very beneficial in the fast burning of fat of man boobs. To perform a bench press, lie down on your stomach (prone position) on the floor. Make sure that your weight is on the chest and the feet are together. Curl up your toes towards your head. Try to raise your body by using your arms. While doing so, the weight is supported by your hands and toes of the feet. Make sure that your head, back, and heels are in the same line. To prevent your hips from sagging, contract the abdominal muscles. Now, gradually lower body the body at a steady pace. Repeat the cycle 5-10 times in every workout session.
Bent forward cable crossover
Like benchpress, this is also a gym exercise that requires equipment. It also facilitates in regaining the normal size and shape of moobs. To perform bent forward cable, keep the pulleys of the cable machine a little above the chest level. Hold the handles of the pulleys with a palm-down grip. Take a step forward of about two feet in front of the pulleys. Bend forward in such a posture that the cables are in line with the muscles of the chest. Now, push your chest out and squeeze in the blades of your shoulder. Doing so will enable you in emphasizing chest muscles.Make sure that there is around one-foot distance when one foot is in front of the other. Pull down the handles in such a posture that the elbows are in line with your shoulder and the elbows are only slightly bent.
Practice these exercises for at least 3-4 weeks to witness reduced moobs and a better appearance of your chest and shoulders. Also, make sure that you don’t over-exert yourself and maintain a proper balance in your everyday routine. Your fitness instructor at the gym may also advise you to make some changes in your diet for better and faster results.
Do not delay surgery for gynecomastia if exercises don’t offer a solution
Keeping up with these exercises in your routine may aid in weight loss and reduce male boobs. But, if you are not satisfied with the results even after a month of following the exercise routine for gynecomastia, consult a specialist. It is okay to open up to a doctor regarding the condition as male boobs are common like any other health concern. The sooner your get in touch with a doctor, the easier it will get for you to get rid of gynecomastia.
According to doctors, male breast reduction surgery is the most effective and long-term treatment for gynecomastia. It is a safe surgery performed by skilled cosmetic surgeons. Understandably, the thought of surgery may cause some worries and misconceptions. But speaking to a professional is the only way to resolve your queries and get the proper course of treatment when a physical workout does not offer permanent resolution.
What do you need to know about gynecomastia surgery?
At present, the minimally invasive liposuction technique is used for gynecomastia. In this advanced procedure, the fat cells in the breasts are broken down by using ultrasound waves. It is a safe and effective surgery performed under the influence of anesthesia. Further, the fat cells are sucked out through a tube. It takes about only 45 minutes to complete the surgery and you can get discharged on the same day. Moreover, postoperative pain and discomforts are minimal and you may resume working within 2 days only.
Consult our expert doctors for gynecomastia
If you are also dealing with the discomforts of gynecomastia, consult our specialists at Pristyn care. Our doctors offer detailed private consultations without rushing the patient for surgery. Our doctors and surgeons recommend surgery only after running proper tests. All our cosmetic surgeons are certified and experienced in performing gynecomastia surgery and thus there is nothing for you to worry about.
Our expert surgeons of Pristyn Care also provide diet charts and recommend lifestyle changes to our patients post surgery. Just give us a call or fill the appointment form on our website to schedule your appointment.
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