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. If you are one of those who think having big boobs is a bane, then you must learn these exercises to reduce breast size!
Yes! Exercise does help shrink your breasts and restore normalcy in your life. A targeted workout can tone and tighten the breast muscles. Along with firmness, you can also notice a desirable “lift” in your bust that defines your body.
What Causes Bigger Breasts?
The development of breasts happens as a response to the hormonal changes in the body. During puberty or pregnancy, the estrogen and progesterone levels in the body increase drastically. This leads to a growth in your breast size and the number of ducts in it. In some women, the breasts grow exceptionally large, causing heaviness and pain.
Other factors that lead to this problem are:
- Lumps in the Breasts
- Lactation
- Hormonal Drugs
- Infections
- Breast Cancer
NOTE: In such cases, please get in touch with a doctor before trying these breast reduction exercises at home.
10 Best Exercises To Reduce Breast Size:
Let us now look into ten simple and best exercises pictures to reduce breast size at home:
1. Wall Press:
Wall press is one of the most straightforward exercises you can do anywhere. All you need is a wall to get started. The process is similar to a regular push-up, but you do it in a standing position here. This exercise strengthens the pectoral muscles and burns the fat in your breasts and armpits. You can notice an improvement if you perform it every day.
Steps To Perform:
- Face the wall and stand just over one arm’s length away.
- Make a comfortable stance, probably a few centimetres between you and 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.
2. 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 cardio and strength training exercises to reduce overall body fat and a visible difference in breast size.
Steps To Perform:
- 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 for reducing breast size.
- This is generally the best breast reduction in exercise.
Also Read: Exercises to Get Rid of Bra Bulge
3. Bent Knee Push-Up:
This is a modified version of a push-up. Instead of lying down flat, you bend your knees to perform the exercise. Just like conventional push-ups, a bent knee pushes up and strengthens your pectorals, making them firmer. It is a rigorous exercise and will force you to lose significant calories.
Steps To Perform:
- 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 10 to 15 times.
4. Cardio Workout:
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 with push-ups and strength training can change the size of your breasts and make them appear smaller but firmer!
5. 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:
Steps To Perform:
- 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 five to ten times. It is the best breast-reducing exercise and, if done regularly, gives your breasts a perfect shape.
6. Shoulder Shrugs:
A shoulder shrug 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 looks perky. Shoulder shrugs are better performed with a dumbbell or a filled water bottle to add weight.
Steps To Perform:
- First and foremost, stand straight and then shrug, keeping your shoulders straight almost to the point where they touch your earlobe.
- Your elbows should be straight, and your hands should be alongside your upper thigh. With this, you don’t need shoulder rolls; the basic shrug will do fine.
7. Upright Rows:
This is the best exercise to reduce breast size naturally. The following breast reduction exercise asks you to stand straight again, but with your feet kept apart this time. Although it looks simple, the exercise can be challenging, so beginners must exercise caution.
Steps To Perform:
- Please raise your hand and place it straight in front of your thighs. This will put some pressure on 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 than your hands when doing this exercise.
Read More: Breast Tightening Exercises
8. Anterior Front Raises:
The following breast reduction exercise uses a dumbbell or weights in both hands. Moving your hands up and down in isolation strengthens your shoulder muscles and tones 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, for the record, you don’t have to worry about keeping your elbow out of your hand’s way or higher than that. This exercise is easier and can be performed twice each day easily.
9. Side Raises:
The side raise is an excellent exercise for reducing excess fat around your breasts and their size by a few cm. Using a weight like a dumbbell can increase the effectiveness of this exercise and speed up the results. You can also notice a slight lift in your shape and a firmer bustline.
Steps To Perform:
- Begin with a straight posture, then place your palms facing the thigh.
- Make sure your elbows are straight, and then raise your arms to be parallel to the ground again.
- Repeat 5 times, but take a 10-second pause before beginning the next set. This is one of the most potent breast reduction exercises without side effects.
10. Swimming:
Yes! Swimming can reduce your bust size if you do it properly and regularly. The front and back strokes in this exercise burn the excess fat around the breasts by subjecting the chest muscles to a lot of pressure. This helps reduce the bust size to some extent. However, you must swim at least 5 laps for 30 minutes daily to notice the difference.
Read Next: Breast Size Increasse After Marriage
#Tips to Consider:
Unless you have humungous breasts that need surgical intervention, you can try out these tips to decrease the size of your boobs at home:
- Exercise regularly. There is no shortcut to success, including getting rid of the excess breast fat.
- With a focused workout plan, eat a healthy fibre, vitamins and minerals diet.
- Keep a count of your calories and maintain a reasonable body weight.
- Make sure your metabolism is appropriately on track. Speedy digestion is essential for calorie burning.
- Lastly, avoid clothing that can make you look even larger. Wear a minimizer bra that can temporarily fix your problem and give the illusion of cutting down on one size.
Overview:
Regular exercise, such as targeted chest exercises, cardiovascular workouts, and strength training, can reduce breast size by lowering overall body fat percentage and toning the chest muscles. While spot reduction is not possible, combining these exercises with a balanced diet can lead to gradual changes in breast size and overall body composition. Consulting with a healthcare professional or fitness expert can provide personalized guidance for achieving desired results safely and effectively.
