If you're suffering from gynecomastia, then you must learn and commit yourself to some of the highly effective exercises for man boobs to curtail the development of, if not totally eliminate, this physical disorder.

Gynecomastia, or man boobs, is an abnormal development of a male's mammary glands that manifests itself as mass accumulations around the nipple areas, resulting in the appearance of enlarged breasts. Gynecomastia is a very common medical condition that affects 37%, or roughly around 1 out of every 3 adult males. These man boobs can be very unsightly and they can severely affect the social and psychological wellbeing of the patient.

Thankfully, gynecomastia can be treated via medication, surgery, hormonal management, and specially designed exercises for man boobs.

If you're wary about the complications that may arise from surgery. hormonal management, and medication, you may try the workout route instead. Many of these exercises for man boobs can be accomplished in 5 minutes or less, and are perfect for sufferers who are very busy with the demands of their daily lives.

Here are 3 of the best exercises for man boobs that you can fulfill in under 5 minutes per session.

1. Rowing. This type of exercise is very much similar to what dragon boat enthusiasts do during competitions. However, you will have to adjust the mechanics a little bit so that the routine can be accomplished in the comforts of your own home, without having to use a real boat and without having to engage in water activities. If you have a piece of wood that is around 0.75 to 2 inches thick on both sides, and around 6 to 10 inches in length, you will just have to find an open area where you can either sit down on a stool or rest your buttocks on the floor. Once set up, simply hold the piece of wood in the middle in such a way that both ends would protrude in a balanced manner. Thereafter, you can perform a series of rowing motions by moving each side of the wood in a circular path, alternating one end after the other. One repetition consists of both ends having accomplished their respective circular motions. Do this for at least 20 reps per session. Rowing is an excellent way to strengthen and tone up your chest muscles. Some experts even say that rowing is an excellent "spot reduction" of fat - concentrated on the breast area - which can only help people with man boobs.

2. Alternating sit-ups. Though you may feel that your abdominal and leg muscles will do all the moving, sit ups are actually an excellent way to give your chest muscles a great workout. Lay flat on your back and elevate your knees so that they will be perpendicular to your upper body. Place your hands at the back of your neck. This will be your rest position. To start, touch your left knee with your right elbow, then return to rest position. Then touch your right knee with your left elbow, then again return to rest position. By this time, you would have finished one repetition. Do at least 10 reps of this fantastic exercise per session.

3. Alternating step-ups. Spot reduction of fat, which consist of exercises concentrated on one area of the body where fatty tissues have accumulated, is well and good but this approach may not be enough to provide consistent and sustainable results. Low impact, aerobic exercises are often required as supplementary exercises to help build muscles and improve metabolism, goals which are not only necessary for the elimination of man boobs, but are essential to overall weight reduction as well. Alternating step-ups are one of the best exercises for man boobs, as this routine is very easy to do and requires no special tools for its implementation. All you need, really, is something to step up onto - such as a flight of stairs, a sturdy wooden box that can support your weight, or any other suitable elevation at home which is around 3 to 5 inches tall. All you have to do is to start with your right leg, and step onto the elevation, pulling the rest of your body afterwards. Thereafter, return to the starting position by lowering your right leg and allowing your body to follow. Once that's done, step onto the elevation with your left leg and pull the rest of your body immediately thereafter. Then, lower your left leg and allow your body to follow suit, returning once again to starting position. This will constitute one repetition. Do this exercise for at least 20 reps per session.

Exercises for man boobs don't have to eat up a lot of your time. They just need a certain degree of commitment on your part so that these workout routines can be fulfilled in accordance with their required frequency. The results will be amazing if these exercises are done regularly. Your man boobs will gradually become smaller, your chest area will become firmer, you'll experience weight loss, and your overall health will greatly improve.