Looking for effective solutions to get rid of man boobs? There are basically two reasons why you have them: fat or hormonal imbalance. If your man boobs are due to hormonal imbalance, it’s best to consult a doctor first, who will assist you in correcting the imbalance first. But. if it’s just excess fat, don’t worry because you can definitely do something about it. Proper diet, of lean protein and vegetables, will be your best friend, as well as the right exercises that will get rid of man boobs. Read towards the end of this article to learn just how you can do that.
How To Effectively Get Rid of Man Boobs in 4 Ways
You will get rid of man boobs with this four types of exercises, that’s a guarantee. But first, let’s get real here. It’s not going to happen overnight, or in a week, or even a month. You have to really commit to working out and leading a healthier lifestyle than what you currently have. Your commitment will not just benefit your appearance but your total health and well-being as well. So let’s start!
Use a pair of 15- or 20-pound dumbbells and do each pair of exercises as a superset. Starting with exercise A, do as many repetitions as you can in 30 seconds. Rest for the next 30 seconds. Then do the exercise B and do as many reps as you can too. Take a rest for 30 seconds. Those both would be one round. Complete a total of four (4) rounds for this set (A and B). Rest for a few minutes and then move forward to the next two exercises (C and D) with the same time and manner. Keep doing this workout routine 2 to 3 times a week.
1. Chest Supported Dumbbell Row
Image via Gym Flow 100
Grab a pair of dumbbells and lie chest-down on a 45-degree incline bench. Let your arms hang straight down, palms facing each other. Row the dumbbells to the side of your chest by bending your elbows and squeezing your shoulder blades. Pause and lower the weights.
2. Goblet Box Squat
Image via Men’s Fitness
Stand 4 to 6 inches forward of a knee-high bench or box. Cup the end of a dumbbell with both hands and hold it vertically in front of your chest, your elbows pointing down. Keeping your back naturally arched, push your hips back, bend your knees, and squat. Sit on the bench for a moment. Keeping your heels pressed into the ground, stand back up.
3. Dumbbell 1 1/2 Push-up
Image via Men’s Health
Grasp the handle of a dumbbell in each hand and assume a push-up position with your arms straight. Your hands should be about shoulder-width apart, and your body should form a straight line from head to ankles. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, and then push yourself halfway back up. Pause again, then lower your body back to the floor. Push yourself all the way back up to the starting position, and repeat.
4. Dumbbell Skier Swings
Image via Care and Living
Holding a pair of dumbbells at arm’s length next to your sides, stand with your feet hip-width apart and your knees slightly bent. Keeping your back straight, bend at your hips as you simultaneously swing your arms backward. Now vigorously thrust your hips forward and raise your torso until you’re standing upright while allowing your momentum to swing the weights up to chest level. (Don’t actively lift the weight.) Swing back and forth for the duration of your set.
Watch this video from Six Pack Factory to learn more exercises that will get rid of man boobs:
Now that you have learned the different ways on how you can get rid of man boobs, the ball is in your hands. Remember, commitment is the key! And once you’ve successfully achieved your goal, the journey does not stop there. Don’t throw away the healthy practices you’ve learned in the process, but rather, strive to maintain it. Your body will thank you immensely for it!
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Featured Image via Muscle & Fitness
