Home » Health & Wellness » Breast

18 Simple & Best Exercises To Reduce Breast Size

By  | 

Are your extra-large breasts causing an embarrassment in the social circle? Do you wish to get smaller cup sizes so that wearing tank tops would not cause you any discomfort? No exercise can reduce the size of the breasts. But, if you are a woman with weight above than the normal, then regular workout routines exercise to reduce breast size, along with the overall body weight. Breasts are made of almost 80 % fat. So, if you reduce the fat levels in the breasts, they tend to decrease too. Moreover, the exercises also reduce breast size and enhance the shape of the cups so that they don’t sag.

Just under the cups, there is a fan-shaped muscle, known as pectorals major. If you focus on toning up this muscle, then it will build up and provide better support for the cups. These workouts tighten the chest muscle and make your breasts look like they have been lifted. Here we come up with types of exercise to reduce breast size at home. This type of heavy breast problem on males also appeared. Some men may also be on the lookout for reducing their chest. To avoid these large breasts in males follow some male breast reduction exercise like exercise for breast reduction in a female.

Table Of Content:

Effective Exercises To Reduce Breast Size:

Here is a list of 18 best and well-known exercises to reduce breast size at home and toning your huge breasts.

1. Wall Press:

Finding the right spot for this is a necessity. Once you do, here is how you can quickly do this.

  • Face the wall and stand just over one arm’s length away.
  • Make a comfortable stance probably a few centimetres between you and 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.

Back To Toc

See More: Breast Reduction Pills in India

2. Incline Press:

Here is how you can do this exercise to reduce breast in simple steps.

  • Lie faceup on a bench with your arms straight, and hold a dumbbell in each hand.
  • Lower the dumbbells until they are close to the sides of your chest
  • Now press them back up to the starting position. That’s one rep.
    Practice 10 reps.

Back To Toc

3. Decline Press:

The decline in chest press works in the lower portion of the muscles. Take a look at how you can do this easy exercise to reduce breast.

  • Sit at the decline bench with a dumbbell in each hand.
  • Now lie back and hold them even with your chest and face your palms forward.
  • Exhale and press the dumbbells up and together over your chest.
  • Now, inhale and lower the dumbbells and take them to start position.
  • 20 repetitions are a must every day.

Back To Toc

4. Push-Ups:

The most common of all is the pushup. Here is how you easily you can do it.


  • Put your hands next to the shoulder and lie flat on the rubber mat. You can also do this on a wooden floor.
  • Now try to push the body onto your knees. After this, pull your stomach in. Always try to keep the body in a straight line.
  • After remaining in the position for a few seconds, push your body back down. This push-up exercise is the best home exercise to reduce breast size.
  • This is generally the best breast reduction in exercise.

Back To Toc

5. Chest Fly:

You can do this exercise anytime and anywhere. Here is how.

gym ball Ball Chest Fly

  • You need to lie on a workout bench, keeping your feet straight on the ground, touching it.
  • Then hold weights with your palms and slowly lift your hands on the air.
  • Let your hands remain above the chest for a few seconds and slowly lower the hands, maintaining an arc movement.
  • Stop the hands at the shoulder level then slowly out the weights down. Repeat the same thing three to five times. It is one of the best breast reduction exercises at home and moreover useful to your health as well.

Back To Toc

6. Pullover:

Take a look at this simple breast decrease exercise. This can be done easily with some patience. We’ll explain how it is done.

Pullover 1

  • Stand with the legs apart and start this workout with a lightweight.
  • Lift the weights with both of your hands. Hold the loads with your hands and slowly raise your hands and position those above your head.
  • Now slowly lower the weights behind the head, stretching as far as you can. Hold for a moment and then slowly bring your hands to the normal position.
  • Repeat this workout for three to five times.

Back To Toc

7. Chest Press:

This is one of the effective exercises to reduce breast size at home and so we decided we tell you how to do it.

Exercises to Reduce Breast Size2

  • Lie flat on a bench and keep your legs on the ground in a straight position.
  • Holds the weights and bend the elbows at 90 degrees. Hold for a moment and come back to normal pose.
  • This is the best breast loss exercise in the gym that you can try the next time you decide to hit one.

Back To Toc

See More: Breast Reduction Creams in India

8. Toning Fit:

Here is another excellent way to do a simple exercise to reduce breast fat.

Exercises to Reduce Breast Size3

  • Lie down on the tummy and keep your elbows bent.
  • Rest your forehead on the floor and raise your head and body.
  • Now arch your spinal cord and bend backwards. Pull the stomach muscles and live the stomach off from the floor. You have slowly come back to normal position.
  • It is also another best exercise for breast reduction and is probably the simplest one to try.

Back To Toc

9. Bent Knee Push Up:

This is a modified version of a normal push up.

Exercises to Reduce Breast Size4

  • Lie on your stomach and put your hands below the shoulders.
  • Bend the lower legs behind the body and keep the ankles crossed.
  • Straighten the arms to press the body upward, then slowly bend your arms and lower the body toward the ground. Press your body back up.
  • Repeat this for 10 to 15 times.

This exercise is rigorous and you will lose sure some calories!

Back To Toc

10. Cardio Exercise:

Aerobics cardio exercise

Cardio exercises include running, jogging, cycling, and such others. You can jog in your home for at least 20 minutes. This will also help to reduce the body fat, along with the bust area. These all are breast reducing exercises.

Back To Toc

11. Palm Tree Pose (Tadasana):

This yoga exercise to reduce breast size is attested to work effectively. So why not try this?

Tadasana (2)

  • Stand with the feet apart.
  • Raise hands above your head, keeping the fingers interlocked.
  • Press the palm toward the ceiling, completely stretching the elbows.
  • Lift the rib cage and raise heels. Then come back to the toes.
  • It is an important yoga exercise to reduce breast size by removing fat from the breast and body at the same time.

Back To Toc

12. Leg Raise:

Leg lifting

This exercise to reduce breasts does not merely do that; it also shapes and tones your breast cleave. Follow these steps and try them daily.

  • 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 perfect shape to your breast if you do this work out regularly.

Back To Toc

See More: Reduce Breast Size In 7 Days

13. Shoulder Shrugs:

When looking for exercises to reduce breast size, don’t forget to include your favourite gesture on the list. The shoulder shrugs that is. You might need a little more practice for the same. We’ll break down to simple steps for you.

shoulder shurgs

  • Stand straight first and foremost and then shrug keeping your shoulders straight almost, so they touch your earlobe.
  • Your elbows should be straight as well and keep your hands alongside your upper thigh. You don’t need to do shoulder rolls with this; just the basic shrug will do fine by itself.

Back To Toc

14. Upright Rows:

This is very simple and best exercise to reduce breast size naturally. The next breast reduction exercise asks for you to stand straight yet again, but this time with your feet kept apart.

  • 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. It tones your arms and helps reduce the excess bloating from your upper body, including your breast.

Back To Toc

15. Anterior Front Raises:

The next breast reduction exercise is much like the previous one you went through. Works the same way in getting rid of the excess fat on your upper body as well, and the only difference in the process is you need to work on your arms raise.

Exercise To Reduce Breast Size - Anterior Front Raises

  • 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.

Back To Toc

16. Side Raises:

When you are looking for an answer to how to reduce breast size with exercise, this one will help you easily. We can assume you wanted to fly when you were a child and pretended to lift your arms high up and swaying it all around the room. Now, it is time to put that to use.

Exercise To Reduce Breast Size - Side Raises

  • Begin by keeping a straight posture and then place your palms each facing the thigh.
  • Make sure your elbows are straight and next; raise your arms, so they are yet again at a parallel position from the ground.
  • Repeat 5 times, but make sure you take a 10-second pause each time before beginning the next set. This is one of the powerful breast reductions exercises without side effects.

Back To Toc

17. Jogging For Breast Reduction:

Exercise To Reduce Breast Size - Jogging

Jogging is a great exercise for breast reduction. If you swear by the music you choose a day in and day out, this exercise will be your best deal and the most effective remedy for your breast size that you want to bring down. Step out of the house with your headphones on the second you see the sunrise through the horizon. Don’t forget to let your legs take you places. Of course, take breaks occasionally to stop tiring out easily. This exercise reduces fat from all parts of the body equally well, so is also ideal if you are overweight.

Back To Toc

See More: Yoga Breast Reduction Exercises

18. Hip Shift:

The connection that your breasts and hip have is undeniable. Now to the exercise that makes both the tissues toned well. The hip shift is easy.

Exercise To Reduce Breast Size - Hip Shift

  • All you have to do is begin by standing straight and keeping your hands raised upward.
  • Lock your palms and place them at a parallel position from the ground. Release your finger, the index one only, and inhale as you begin to push your hip away from your body and lower yourself.
  • Now, exhale as you bring back your body to the original position. The arms stretch with this exercise helps tone your chest and the hip shift focuses on your hip. Two benefits in one exercise.

Back To Toc

Benefits Of Breast Reduction Exercises:

  • Do we need to stress the importance of exercises for a healthy lifestyle? Nevertheless, exercising daily for a minimum of thirty minutes is a sure way to healthy living.
  • Along with reducing the breast size, you also shed some calories and all that unwanted fats and cholesterol. Burn them down with all rage and you will see how energized you feel from within.

These breast reduction exercises are the sure way to kill the fats and calories the right way. Get going today, for a month of rigorous exercise and see the even-toned breasts with a defined shape.