15 Best Exercises To Reduce Breast Size
Shalu Bhati
Updated At 09 Jul 23
Are you struggling with your big breasts? Would you like to reduce your breast size naturally? Then, keep reading as we tell you all about the exercise to reduce breast size.
The whole world would have you believe how appealing and attractive big breasts are. From a simple advertisement to popular music videos and big-budget movies, big breasts are highly commercialized and are being used to sell various products. This is highly problematic but today we are focusing on another aspect. We will talk about the toll big breasts can have on a woman’s body.
Excessive big size of breasts might sound appealing to the opposite sex but it is not so for the woman who has to put up with them 24*7. A big bust can lead to multiple health issues including neck pain, backache, and shoulder issues among other things. Many times, big breasts can also lead to breathing troubles. This is why more and more busty women are now looking for methods that can help them reduce excessive breast fat. And we will tell you all which is the best exercise to reduce breast size.
How To Reduce Breast Size?
We cover in detail the top reasons for large breast size along with the best options available currently to reduce breast sizes. Additionally, if one is looking for natural ways to reduce breast size then we list down all the popular exercises which are very effective.
5 Top Reasons For Big Breast Sizes
Before we tell you about the best exercise to reduce breast size, let’s first find out the various reasons behind big breast sizes.
There is always a reason behind why our body is the way it is. The same rule applies to breasts. Why do some women have enlarged breasts? Many factors influence their shape and size. Following are the top reasons for big breast sizes:
1. Hormonal Changes
This is the number one cause of increased breast size. Breasts comprise of the milk ducts and glands which get enlarged due to changes in hormones. This in turn leads to an increase in breast size. Hormones can also lead to an increase in fat deposits within the breasts. These hormonal changes are mostly seen due to puberty, menstruation, pregnancy, breastfeeding, use of oral contraceptives, menopause, and disorders like PCOS.
2. Genetics
Just like genetics can determine the color of your eyes, the texture of your hair, and the nature of your skin, they also play a significant role in determining the breast size. This is a trait that can be influenced by both the mother’s side as well as the father’s side of the family. Sometimes, women are just born with a C-cup pre-programmed into their genes.
3. Weight
Breasts are made up of connective tissue, milk ducts, and fatty tissue. As you gain weight, the fatty tissue present in breasts also increases. This can lead to an increase in breast size. However, the weight gain has to be significant and excessive for the changes to show up in your breasts.
4. Injury
Any injury to the breast tissue can also influence its size. An injury means inflammation which is accompanied by pain. This situation is temporary and often resolves on its own.
5. Disease
Another top reason for big breast sizes is the possibility of an underlying disease. When a sudden enlargement of the breast tissue is accompanied by other symptoms like nipple discharge, swelling, pain, and lumps among other things, it can be a cause of concern. Accompanied by other symptoms, enlargement of breast size can be a sign of an underlying disease. In such a case, medical attention becomes imminent. If there are no other symptoms, you don’t have to worry.
3 Top Options To Reduce Breast Size
Breasts can change their shape and size throughout a woman’s lifetime. Even though some women like to have large breasts, some might have an opposite opinion on them. Big breasts come with their share of issues and discomforts. From neck pain to breathing troubles, big breasts can pose multiple health issues.
There are many options available now that can aid in the reduction of big breast sizes. Following are the top options that will come to your rescue:
1. Breast Reduction Surgery
Many women now opt for breast reduction surgery. The Modern Family star, Ariel Winters went under the knife to reduce her breast size as it was causing her a lot of troubles. In this surgery, extra skin, tissue, and fat are removed from your breasts by making an incision around the nipples. It is major surgery and would require ample research on the same.
2. Exercise
If an invasive procedure is not your cup of tea, then you can always opt for natural remedies. There are many workouts to reduce breast size. Why does this work? This is because breasts are largely made of fat and exercise can have a significant impact on their size. Also, if your enlarged breast size is due to excessive weight, exercise can be your savior. Who knew that all you need is an exercise to reduce breast size?
3. Diet
You are what you eat. Thus, the amount of fats you eat in your diet can have a direct influence on your breast size. You must consume a balanced diet and say no to processed foods if you wish to reduce your enlarged breasts. A change in diet can impact your overall body fat which would again help you with going down a few cup sizes.
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15 Best Exercises To Reduce Breast Size
Surgery is not your only option. If you wish to reduce breast size naturally, you can opt for any of the following exercises. These exercises target the breast tissue as well as the muscles that surround the breasts. These workouts will not only help strengthen and tone your breasts but also get rid of excess fat thus aiding in breast size reduction.
Following are the 15 best exercises to reduce breast size:
1. Push-Ups
This is a popular and extremely effective exercise to reduce breast size. Push-ups are a great way of increasing upper body strength. They also play a major role in toning the whole body if done properly. They are very effective when it comes to reducing breast size. Push-ups attack the fat deposits and let you go down a few sizes. They can also help saggy breasts and give them a perky appearance.
How to do it:
- Lie down on the floor on your stomach with limbs straightened
- Bring your hands forward and place the palms below your shoulders but slightly outside
- Now while supporting your body on your palms and toes, raise it upwards. Ensure that your neck, spine, and legs are straight and in one line
- Lower down so that your chest nearly touches the floor. Your arms must be making a 45-degree angle with the floor. Stay in this position for a few seconds
- Push your body up again and repeat
2. Wall Press
This breast reduction exercise is not just easy but also very effective. The best thing about this exercise is that it can be done anywhere as long as there is a wall nearby. If you are new to push-ups and find them difficult, you can start by doing wall presses. They use the same mechanism as that of push-ups. But instead of the floor, you do this exercise to reduce breast size against the wall. Wall press helps in building muscle strength and burns fat quickly.
How to do it:
- Start by facing the wall and stand two feet away from it
- Place palms on the wall at the shoulder level with fingers pointing upwards
- Bend your elbows to lean forward as much as you can while keeping your back straight and in line with your legs
- Hold this position for a few seconds and come back to the starting position
- Repeat
3. Chest Press
This is another helpful exercise to reduce breast fat. It works wonders when it comes to breast fat reduction. This exercise to reduce breast size is considered very effective as it targets the pectoral muscles. Now, these are the muscles that are located behind the breast tissue and are responsible for providing support to the breasts. Therefore, by targeting pectoral muscles, this exercise reshapes the breasts and reduces excess breast fat. it is also a great workout for improving upper body strength as well as posture.
How to do it:
- Lie down on the chest press machine with your back pressed against its backrest and feet placed on the floor
- Grab the handles and press them forward keeping your arms straight
- Pause for a few seconds. Bend elbows to return to the starting position
4. Side Raises
This is the best exercise to reduce breast size at home. It is one of the easiest as well as one of the most effective ways to reduce breast size significantly. It not only will help you reduce your breast size but also reshape your breasts. An added benefit is the strengthening of shoulder muscles which would help improve your posture.
How to do it:
- Start this exercise by standing straight with your hands tucked to the side of your body and palms touching the side of your thighs
- Grab two dumbbells and maintain the previous position
- Now slowly raise your arms to the side up till the shoulder level
- Your arms must be parallel to the ground allowing you to form a T-shape
- Stay in this position for a few seconds and bring your arms back down
- Repeat
5. Shoulder Press
The shoulder press is one of the best workouts to reduce breast size. It will make you work and you will feel it too. But, don’t worry as it will also yield great results. This exercise will ensure positive breast fat reduction and also tone your breast, shoulder, and back muscles. So get up and be ready for this amazing exercise to reduce breast size for its multiple benefits.
How to do it:
- Grab two dumbbells and stand straight with your hands to the side
- Slowly bend your elbows and bring your arms up at the shoulder level such that your dumbbells are placed at ear-level
- From this position, lift your arms over your head
- Hold it and then come back to the shoulders
- Repeat
- You can also do this exercise while sitting. But ensure that back is straight
6. Dumbbell Pullover
Here is another amazing exercise to reduce breast size. This effective exercise engages the whole of the chest area as well as the triceps. It will reshape, strengthen, and uplift your breasts while also reducing the excess fat in them.
How to do it:
- For this exercise, you will need a single dumbbell that is heavier than the set of two you generally use
- Lie on a bench with your back straight and feet on the ground
- Hold the dumbbell firmly with both hands over your head while keeping your arms straight
- Bend your elbows to bring the dumbbell slowly towards your chest
- Hold this position and return to the previous position
- Repeat
7. Shoulder Shrugs
We usually shrug our shoulders to show our displeasure or disapproval over something. Now, this exercise might not be exactly that kind of a shrug but takes inspiration from there. A shoulder shrug is another of the best breast reduction exercise. It works by tightening and toning the muscles around the breasts. It can do so as it targets the upper trapezius muscles. With regular practice of this simple yet effective exercise, you can see a significant change in your cup size.
How to do it:
- Hold a dumbbell in each hand and stand straight with your hands resting on the side of your body
- Now simply shrug your shoulders
- Try to touch your earlobes with your shoulders while also ensuring that your posture remains straight
- Hold for a while and bring your shoulders down
- Repeat
- Remember that this is an up and down motion and not a forward-backward one
8. Upright Rows
This is yet another simple exercise to reduce breast fat. It works on the whole of the upper body taking into action everything from your shoulders to breasts to arms. It is a natural and fun way to get rid of excess breast fat. It also tones the breasts and keeps them in good shape. So, what are you waiting for? Try this wonderful exercise to reduce breast size today!
How to do it:
- You can use a row machine, a band, or even dumbbells for this simple exercise
- Stand straight with your hands in the front touching the front of your thighs
- Slowly pull your arms up by bending them at the elbows
- The elbows must remain at a higher angle than that of your hands
- Stay in this position for a few seconds. Bring the hands down like at the starting position
- Repeat
9. Chest Fly
Strengthen and tone your chest muscles with this amazing exercise to reduce breast size at home. This is an easy-to-do workout that also happens to be highly effective. Once you get a hang of it, you will love doing this exercise as part of your daily workout. You will see a gradual change in your breast size as doing chest flies will not just reduce the fat but also add definition to your breasts.
How to do it:
- Lie down on a bench with your back firmly pressing against it and your feet pressing the ground
- Grab two dumbbells and raise your arms above your head. Your elbows must have a slight bend
- Now, in a swooping arc motion, slowly bring your arms down till the shoulder level
- Raise your arms upwards again
- Repeat the motions
10. Bent Knee Push Up
Out of all the workouts to reduce breast size, this modified version of push-ups will blow your minds. This exercise will challenge you much more than the conventional push-ups and attack the fatty reserves on your chest. It will strengthen your upper body while reducing the excess fat in your breasts.
How to do it:
- Lie down on your stomach with straightened limbs
- Bring your hands forward and press the palms on the floor right below the shoulders
- Now lift your body from your knees
- Raise your legs from the ground and cross your ankles in such a manner that your body weight would now be supported by your knees and palms
- Lower down your torso and bring it as near to the floor as possible without touching it
- Hold for a few seconds and then repeat
11. Bench Press
The bench press is an exercise to reduce breast size that might sound similar to chest press but in reality, it is not. Both of these exercises look similar and target the same muscles but there is a big difference in their intensity. You can even call bench press as the tougher looking cousin of a chest press. It is highly effective when it comes to reducing enlarged breasts. this is because it targets a broader area of the pectoral muscles that are responsible for supporting your breasts.
How to do it:
- Lie down on a bench with your head and back pressed firmly against it while your feet must be placed on the ground
- Grab two dumbbells and start by bending elbows to bring them close to the chest
- Slowly push your hands straight up
- Lower arms down to bring them close to the chest
- Repeat
12. Anterior Front Raise
This is the best breast reduction exercise out there. it will not only get rid of excess fat from the whole of your upper body but also add definition to the shape of your curves. It is a very easy, simple yet highly effective exercise to reduce breast size.
How to do it:
- Stand straight with your arms aligned to your body such that your palms are touching the front of your thighs
- Grab two dumbbells and raise your arms in the front
- Keep your arms straight and raise them to the level of your shoulders so that they are parallel to the ground
- Hold this position for a few seconds
- Slowly bring your arms back to the initial position
- Repeat
13. Jogging
Jogging is a kind of aerobic exercise that boosts overall fitness. It is highly effective in getting rid of overall body fat. It plays a significant role in boosting your energy as well as the metabolic rate. And since breasts are also made from fatty tissues, jogging can have a positive impact on them as well. It is easier than running but comes with similar benefits. it is a great exercise to reduce breast size while also working on the rest of your body.
14. Swimming
Swimming is yet another healthy and effective exercise to reduce breast size. Generally, swimming is considered to be one of the best cardio workouts. The resistance provided by the water ensures the swift strengthening and toning of muscles. Both the front stroke and backstroke are known to engage the shoulder as well as the chest muscles. This in turn works towards reducing the excess breast fat. Swimming is a fun and easier way to target the stubborn fat accumulated over your breasts.
15. Yoga Exercise To Reduce Breast Size
If you are a lover of yoga then we have something for you too. You can effectively use a yoga exercise to reduce breast size at home. There are a variety of poses that can help you achieve that. These poses include sun salutations, half-moon pose, bow pose, and warrior pose among others. Yoga is an effective way to strengthen and tone chest muscles. And it will help you get rid of excessive fat from your fats.
