Breasts are an integral part of the female body and define femininity. While larger breasts have always been glorified in poems and movies, the reality is far from it! Only a large bust woman will understand the daily struggles she goes through. If you are one of those who think that large breasts are a curse, then you must learn these exercises to reduce breast size!
Yes! Exercise can actually help you shrink your breasts and get back to living a normal life. A targeted workout can tone and firm the chest muscles. In addition to firming, you may also notice a desirable “lift” of your breasts that defines your body.
What are the reasons for larger breasts?
Breast development occurs in response to hormonal changes in the body. During puberty or pregnancy, estrogen and progesterone levels in the body increase dramatically. This leads to growth (1) in your breast size and the number of milk ducts. In some women, the breasts become unusually large, causing heaviness and pain.
Other factors that lead to this problem are:
- Lumps in the breast
- Breastfeeding
- Hormonal medications
- Infections
- Breast cancer
NOTE: In such cases, please consult a doctor before trying these breast reduction exercises at home.
The 10 best exercises for breast reduction:
Now let’s look at the ten easiest and best exercises for breast reduction at home:
1. Wall press:
Wall presses are one of the easiest exercises you can do anywhere. All you need is a wall to get started. The process is similar to a regular push-up, but here you do it standing up. This exercise strengthens the chest muscles and burns the fat in your breasts and armpits. You can see an improvement if you do it every day.
Steps to be taken:
- Stand facing the wall, keeping a distance of slightly more than an arm’s length.
- Get into a comfortable position, probably a few inches between you and the wall.
- Keep your feet shoulder-width apart.
- Place your palms flat on the wall at shoulder height, approximately shoulder width
- width apart.
- Keep your feet firmly on the floor. Do not lift or move your feet during the exercise.
- Now bend your elbows and lower your upper body towards the wall
- Lower yourself until you count to four.
- Breathe in as you lower yourself.
- Keep your back and hips straight as you lower yourself.
Read: Exercises to get rid of bra bulges under the arms
2. Push-ups:
Push-ups can strengthen your chest muscles and reduce the size of your breasts. They also tone the area and prevent a saggy appearance. However, push-ups alone cannot do wonders. They must be combined with other cardio and strength training exercises to reduce overall body fat and make a visible difference in breast size.
Steps to be taken:
- Place your hands next to your shoulder and lie flat on the rubber mat. You can also do this on a wooden floor.
- Now try to press your body onto your knees. Then pull your stomach in. Always try to keep your body in a straight line.
- After holding this position for a few seconds, push your body back down. This push-up exercise is the best home exercise for breast reduction.
- This is generally the best breast reduction through exercise.
3. Push-ups with bent knees:
This is a modified version of a push-up. Instead of lying flat, you bend your knees to perform the exercise. Just like traditional push-ups, a bent knee pushes upward and strengthens your chest muscles, making them firmer. It is a strenuous exercise and will force you to lose a lot of calories.
Steps to be taken:
- Lie on your stomach and place your hands below your shoulders.
- Bend your lower legs behind your body and keep your ankles crossed.
- Straighten your arms to push your body up. Then slowly bend your arms and lower your body towards the floor. Push your body back up.
- Repeat this 10 to 15 times.
See more: Exercises for breast enlargement
4. Cardio training:
Cardio exercises like walking, jogging, swimming and aerobics can help you lose body fat. They boost your metabolism and burn calories quickly so you’ll notice a noticeable difference. When done along with push-ups and strength training, you can change the size of your breasts and make them appear smaller but firmer!
5. Leg raises:
The leg raise exercise not only reduces the size of your breasts. It can tighten your abdominal muscles and control the sagging of your breasts. This simple breast reduction exercise can give you good results without having to go to the gym. Follow these steps to learn how to do it:
Steps to be taken:
- Lie flat on the floor and let your arms hang at your sides.
- Pull your abdominal muscles toward your spine. Inhale and lift your legs off the floor, keeping your knees straight.
- Keep your buttocks on the floor and hold your breath for a few seconds. Then exhale and lower your legs to the floor.
- Repeat this exercise five to ten times. It is the best exercise for breast reduction and gives your breasts a perfect shape if done regularly.
Read: Exercises to reduce armpit fat
6. Shoulder shrug:
A shoulder shrug is undoubtedly one of the most effective exercises to reduce your Cup size. It pushes the muscles inward and tightens them. With regular practice, you can notice a tighter chest line that looks perky. Shoulder shrugs are best performed using a dumbbell or a filled water bottle as additional weight.
Steps to be taken:
- Start by standing up straight and then shrug your shoulders, keeping your shoulders straight so that they almost touch your earlobe.
- Your elbows should be straight and your hands should be next to your upper thighs. There is no need for shoulder rolls; a simple shrug is enough.
7. Upright rowing:
This is the best exercise to reduce breast size naturally. The following breast reduction exercise requires you to stand upright again, but this time with your feet apart. Although the exercise looks simple, it can be difficult to perform, so beginners need to be careful.
Steps to be taken:
- Please raise your hand and place it straight in front of your thighs. This will put some pressure on your hands and shoulders.
- Pull your hand up with the weight you are holding and then follow according to your body movement.
- During this exercise your elbows should always be higher than your hands.
See more: Breast lift exercises
8. Front raise:
The next breast reduction exercise uses a dumbbell or weights in both hands. By moving your hands up and down in isolation, the exercise strengthens your shoulder muscles and firms your breasts.
Steps to be taken:
- The reach of your hand should be about shoulder height and your arm should be parallel to the floor this time.
- So you don’t have to worry about keeping your elbow out of the way of your hand or higher. This exercise is easier and can easily be done twice a day.
9. Lateral raises:
The lateral raise is an excellent exercise to reduce excess fat around your breasts and reduce their size by a few inches. Using a weight such as a dumbbell can increase the effectiveness of this exercise and speed up the results. You may also notice a slight tightening of your figure and a tighter bust line.
Steps to be taken:
- First, assume a straight posture and then place your palms towards your thighs.
- Make sure your elbows are straight, then raise your arms until they are parallel to the floor again.
- Repeat the exercise five times, but take a 10-second break before starting the next set. This is one of the most effective breast reduction exercises with no side effects.
10. Swimming:
Yes! Swimming can reduce your bust size if you do it properly and regularly. The forward and backward movements in this exercise burn the excess fat around the breasts by putting the pectoral muscles under intense pressure. This helps reduce the bust size to some extent. However, you need to swim at least 5 rounds of 30 minutes a day to notice the difference.
See more: Breast augmentation after marriage
Additional tips for natural breast reduction:
Unless you have huge breasts that require surgery, you can try the following tips to reduce your breasts at home:
- Exercise regularly. There is no shortcut to success, including getting rid of excess chest fat.
- When it comes to nutrition, make sure you have a targeted training plan and a healthy supply of fiber, vitamins and minerals.
- Keep an eye on your calories and maintain a reasonable body weight.
- Make sure your metabolism is working properly. Fast digestion is essential for burning calories.
- And last but not least, avoid clothes that make you look even bigger. Wear a minimizer bra, which can temporarily solve your problem and give you the impression of being a size smaller.
So ladies, before the problem becomes too bothersome, try these best exercises for breast reduction. Not only will you see an improvement in breast size, but you will also get an overall more toned body. You must commit to exercising regularly and maintaining a healthy lifestyle to see visible results.