Can breasts size be reduced? How can I reduce my breast size fast? Here’s a list of 18 exercises that can help you reduce the size of your breast naturally.
We live in an unbalanced world that what some people might have in excess and would want to get rid of them, others are eager to go every length to acquire them. Women with smaller breasts spend huge amounts and time on medicines, surgeries, and other methods to get a perfect size and those with bigger breasts try to reduce their size.
Breasts are integral to a female body and define feminity. While larger breasts have always been glorified in poetry and films, the reality is far from true! Only a woman with a heavy bust will understand the daily struggles she undergoes.
Breasts have always been the center of attraction but the majority of women are not happy about their size. Bigger breasts can lead to health issues like backache and neck pain. If you are one of those who think having big boobs is a bane, then you must learn these exercises to reduce breast size!
Breast tissue in humans develops in front of the pectoral muscles on the thorax. Larger breasts can often cause discomfort and specific health problems. To avoid discomfort, many women go for surgery for breast reduction. However, there are simple exercises to reduce breast size. One can reduce breast size at home by following these essential exercises.
What Causes Bigger Breasts?
Here are some prominent breast causes:
- Lumps in and around your breast area.
- Breast cancer
- Breast infections
- Genetics
- Hormonal medication
- Lactation
- Breasts may swell up just before you menstruate
NOTE: In such cases, please contact a doctor before you try out these breast reduction exercises.
Should You Reduce Breast Size?
You can choose to reduce breast size due to the following reasons:
- Discomfort in wearing certain types of clothing.
- If a doctor has advised you to do so.
- Back pain and pressure due to large breasts.
Are there any advantages of having smaller breasts?
- A University of Vienna study found that women with smaller breasts are about 24% more sensitive than their larger counterparts.
- Smaller breasts tend to sag minimally once you become older.
- You can choose bras from an extensive collection.
- You feel comfortable going braless in a tight top.
- No back pain induced by large breasts.
Does exercising reduce breast size?
Yes! Exercises do help with shrinking your breasts and restoring normalcy in your life. A targeted workout can tone the breast muscles and tighten them. Along with firmness, you can also notice a desirable “lift” in your bust that defines your body.
Tips On How To Reduce Breast Size By Exercise
There is no one-size-fits-all when it comes to reducing breasts through exercise-based, non-invasive methods:
When exercising, please keep these few tips in mind:
- Always warm-up before the exercise.
- Do not overstrain or overdo exercises.
- Please do not start new exercises suddenly; ease into them gradually.
- Stop if you experience pain or discomfort immediately.
- Always remember to stretch after the workout.
- Wear comfortable, supportive clothing when exercising.
Here are some additional tips on how to reduce breast size:
- Apart from exercise, lifestyle and diet modifications also play a crucial role in showing positive results.
- Strict adherence and consistency is the key to yield great results.
- Eating a healthy and balanced diet is also necessary while practising the above exercises to reduce breast size.
With the above information about the causes of bigger breasts, and having known that certain home remedies can reduce the size of your breast, what are the exercises that can decrease the breast size?
List of exercises that can help reduce breast size naturally at home?
2. Shoulder press
3. Push-ups
4. Side raises
5. Chest press
6. Wall push-ups
7. Dumbbell pullover
8. Bent knee pushups
9. Leg raise
10. Anterior Front Raises
11. Jogging
12. Yoga
13. Swimming
14. Aerobic exercises
15. Cardiovascular exercises
16. Cycling
17. Power walking
18. Stair climbing
Below are 18 breast reduction exercises to do at home. The list was compiled by TheVibely through some top-notch health sites.
1. Upright Rows
This is the best exercise to reduce breast size naturally. The breast reduction exercise asks for you to stand straight yet again, but this time with your feet kept apart. Although it looks simple, the exercise can be challenging to perform. So, beginners must do it with caution.
Steps To Perform:
- Raise your hand place it straight in front of your thighs. This will allow some pressure to both your hands and shoulders.
- Pull your hand up with the weight you are holding and then follow your body figure accordingly.
- Your elbows should always be higher up than your hands when you are doing this exercise.
2. Shoulder press
A shoulder Press is undoubtedly one of the most effective exercises to reduce your cup size. It pushes the muscles inside and tones them. With regular practice, you can notice a tightened bust line that also looks perky. Shoulder shrugs are better performed with a dumbbell or even a filled water bottle to add some weights.
How To Do It: You will require two dumbbells. Start by sitting down on the mat and holding the dumbbells in your hands. Now, lift your arms to your shoulder and then above your head. Return to the shoulders. This is one rep. Do three sets of five reps.
3. Push ups
Push-ups can tone your chest muscles and reduce the size of your breasts. They also tighten the area and prevent a saggy appearance. However, push-ups alone cannot do wonders. They must be combined with other forms of cardio and strength training exercises to reduce overall body fat and a visible difference in your breast size.
How to do it: Start by getting into a plank position with your toes and palms on the floor. Make sure your back is straight and your arms are directly under your shoulders. Lower your body and then push back up. Do five sets of three reps.
4. Side raises
The side raise is a great exercise to reduce the excess fat around your breasts and reduce the size by a few cms. Using a weight like a dumbbell can increase the effectiveness of this exercise and speed up the results. Along with a firmer bustline, you can also notice a slight lift in your shape.
How to do it: You will require two lightweight dumbbells. Hold the dumbbells in your hands and stand straight. Now, lift your arms to the side and hold this position for a couple of seconds. Lower the hands back. Do three sets of 10 reps.
5. Chest press
How to do it: You will require two lightweight dumbbells. Start by lying down on the floor on your back. Bend your knees and place your feet on the floor. Hold the dumbbells in your hand and keep them directly above your chest. Lift the weight up and hold this position for a couple of seconds. Then lower it down. Do 3 sets of 10 reps.
6. Wall push ups
Wall press is one of the simplest exercises that you can do anywhere. All you need is a wall to get started. The process is similar to that of a regular push-up, but here you do it in a standing position. This exercise strengthens the pectoral muscles and burns the fat in your breasts and armpits. You can notice an improvement in 1 week if you perform it every day.
How to do it: Start by standing straight facing the wall. Your feet should be two to three feet away from the wall. Keep your feet shoulder-width apart. Place the palms of your hands flat against the wall at shoulder height, approximately shoulder-width apart. Keep your feet planted firmly on the floor. Do not lift or shuffle your feet during the exercise. Now, bend your elbows and lower your upper body towards the wall. Lower yourself to a count of four. Breathe in while you are lowering yourself. Keep your back and hips straight as you lower yourself. Return to the original position. Make sure your back is straight. Do this 10 times.
7. Dumbbell pullover
How to do it: For a dumbbell pullover, you will need a single slightly heavy dumbbell. Now, lie down on a bench and hold the dumbbell above your head. Lift the dumbbell and bring it towards your chest. Then slowly return to the earlier position. Do three sets of 10 pullovers.
8. Bent knee pushups
This is a modified version of a push-up. Instead of lying down flat, you bend your knees to perform the exercise. Just like the conventional push-ups, a bent knee pushes up also strengthens your pectorals and makes them firmer. It is a rigorous exercise and will force you to lose significant calories.
This modified version of pushup strengthens the muscles and makes them firm.
- Lie on the stomach and keep the hands below the shoulders.
- Bend the legs from the knees keeping the ankles crossed.
- Straighten the arms, press the body upwards, then slowly bend the arms and lower the body towards the ground.
- Repeat this at least 10-15 times.
9. Leg raise
The Leg raise exercise does much more than reduce the size of your breasts. It can tone your abdominal muscles and control the sagginess of your bust. This easy breast-reducing exercise can give you good results without going to the gym.
Follow these steps to know how to do it:
- Lie flat on the floor and place the arms to your sides.
- Draw the stomach muscles into the spine. Inhale and raise the legs off the floor, keeping the knees straight.
- Keep the buttocks on the floor and hold your breath for a few seconds. Then exhale and lower your legs to the floor.
- Repeat this workout for five to ten times. It is the best breast reducing exercise and gives a perfect shape to your breast if you do this work out regularly.
10. Anterior Front Raises
The next breast reduction exercise makes use of a dumbbell or weights in both hands. By moving your hands up and down in isolation, the exercise strengthens your shoulder muscles, along with toning your breasts.
Steps To Perform:
- The reach of your hand should be around your shoulder’s height, and your arm should this time be parallel to the ground.
- So, you don’t have to worry about keeping your elbow out of your hand’s way or higher than that for the record. This exercise is easier and can be performed twice each day easily.
11. Jogging
How to do it: Get up from your bed, put on some music, and just go out and jog. A 20-minute jogging session will help you stay active the whole day. This exercise tones your body and incinerates excess fat. It will not only reduce the size of your breasts but will also give them a lift.
12. Yoga
The ‘Ardha Chakra’ or standing backward bend is one of the best yoga poses to reduce cup size.
13. Swimming
Yes! Swimming can reduce your bust size if you do it properly and regularly. The front and back strokes involved in this exercise burn the excess fat around the breasts by subjecting the chest muscles to a lot of pressure. This helps in reducing the bust size to an extent. However, you must do at least 5 laps of swimming for 30 minutes every day to notice the difference.
14. Aerobic exercises
Doing aerobic exercises boosts metabolic activities and helps in burning fat tissues if done regularly. This is one of the best exercises to reduce breast size fast.
15. Cardiovascular exercises
Cardio exercises like walking, jogging, swimming, and aerobics can help you shed overall fat in the body. They boost your metabolism and quickly burn your calories to see a noticeable difference. Performing them along with push-ups and strength training, can change the size of your breast and make them appear smaller but firmer!
Low-impact cardio exercises, such as treadmill and stationary bike, reduce breast size by tightening the chest muscles and reducing fat in the chest region.
16. Cycling
This exercise promotes metabolism and reduces the fat tissue around the breasts. It is a great way to stay active and has many other health benefits too.
17. Power walking
One of the most ancient, inexpensive, and highly effective exercises for fat burning is walking. Walking at a faster pace can help reduce overall weight and thereby reduce breast size.
18. Stair climbing
This is one of the easiest and safest exercises to incinerate fat and reduce weight. This is a simple exercise for breast reduction at home or can be done in your building complex.
Conclusion On The Best Exercise To Reduce Breast Size
Reducing breast size naturally is possible if you so desire. There are numerous advantages of having smaller breasts, such as no back pain induced by a large chest and choosing from an extensive bra collection. Cardiovascular exercises, yoga, shoulder shrugs, swimming, jogging, and aerobics are some exercises you can try. However, make sure not to exert yourself too much!
