10 Best Exercises to Decrease Breast Size Naturally at Home

The size and shape of the breast depending on genetic and hormonal factors. Breasts increase in size as a response to hormonal changes in the body, like puberty, pregnancy, and drastic increase in estrogen and progesterone levels. The size of your breasts will increase if you: 

1. Are obese
2. Have PCOS (Polycystic Ovarian Syndrome)- a condition in which your ovaries or adrenal glands produce more male hormones than normal
3. Have lumps in your breast
4. Are Lactating
5. Are you taking any hormones like progesterone, estrogen, prolactin, etc.?
6. Are on oral contraceptive pills
7. Have an infection in your breasts
8. Have breast cancer

However, in such cases, please consult your doctor before doing the exercises at home.

Exercises help our body to remain healthy and fit. Exercise to decrease breast size should be done regularly as it helps in shedding the extra breast fat and strengthening the muscles underneath the breast. As your breast contains fat,

1. Cardio and high-intensity exercises can help in burning fat.
2. Aerobic exercises like cycling, climbing stairs, power walking, etc., help lose the whole body fat, including the fat in the breast, by speeding up your metabolism. 
3. Strength training exercises like squat and push-ups aids in toning the chest muscles and are instrumental in changing the appearance of your breast.

No exercise is considered the best exercise for breast reduction. It is essential to note that doing only one form of exercise, like strengthening or aerobics, will not help reduce breast size. Cardio with strengthening and aerobic exercises are done together regularly (30 mins daily x 5 days a week) will help decrease the size of your breasts and make you look toned and fitter.

Gone are the days when getting under the needles and surgery was the only option to reduce your breast size. Yes! Exercise decreases breast size and restores normalcy in your life. The workout is targeted to tone the breast muscles and tighten them along with firmness and desired lift in your bust that defines your body. 

Following are the 10 simple exercises to decrease your breast size at the ease of your home:

Wall Press

All you need is a wall to start. This exercise strengthens the shoulder muscles and burns the fat in your armpits and breasts. The improvement can be seen after a week if practised daily. The steps are:

1. Stand one arm’s length away, facing a wall; your feet should be shoulder-width apart.
2. Place your palms flat against the wall.
3. Now, bend your elbows and lower the upper body towards the wall, lowering it to a count of four.
4. Inhale while lowering your body, and breathe out while returning to your original position. 
5. Do 10 - 20 reps for best results.

​​​​​​​Push-Ups

Push-ups tone your muscles and decrease the size of your breasts. They also help in preventing saggy appearance. However, push-ups alone cannot do wonders; therefore, they must be combined with other cardio exercises to see a reduction in overall body fat and a visible decrease in your breast size. The steps to perform a push-up are as follows:

1. Lie upside down on a mat or a wooden floor. 
2. Put your hands next to your shoulder and try to push your body onto your knees. 
3. Pull your stomach in and keep your body straight; remain in this position for a few seconds.
4. Push your body back down but not down. Do the sets of push-ups every day according to your strength

Bent Knee Push-Up

A modified push-up is a bent knee push-up, where instead of lying flat, you bend your knees to perform the exercise. This exercise will strengthen your shoulder muscles and make your breast firmer. The steps to perform the exercise are as follows:

1. Lie on your stomach and put your hands below your shoulders. 
2. Bend your lower legs and keep your ankles crossed.
3. Straighten your arms to push your body upward and slowly bend your arms to lower your body towards the ground. Press your body back up.
4. Repeat this exercise 10 to 15 times daily.  

Leg Raise

​​​​​​​This exercise does much more than decrease your breast size, such as toning your abdominal muscles and controlling the sagginess of your breasts. This is easy exercise giving good results without going to the gym. Follow these steps to learn how to do it:

1. Lie flat on your back and place your arms to the sides.
2. Pull your stomach muscles into the spine, inhale and raise your legs off the floor, keeping your knees straight.
3. Keep your buttocks on the floor, hold your breath for a few seconds, and then exhale while lowering your legs to the floor.
4. Repeat this workout 5 to 10 times. 

5 Shoulder Shrugs

​​​​​​​This is undoubtedly one of the most effective exercises to decrease breast size. Shoulder shrugs, push the muscles inside and tone them. Regularly performing this exercise with dumbbells or water-filled bottles can tighten your breast line. The steps are as follows:

1. Stand straight, then shrug your shoulders, keeping them straight so they touch your earlobes.
2. Your elbows should not bend, keeping your hands along your upper thigh. Shoulder rolls are not needed; just a basic shoulder shrug is enough.

Upright Rows

This exercise is also done standing straight. Beginners must do it with caution. The steps are:

1. Raise your hands and place them in front of your thighs. Doing this will allow some pressure on your hands and shoulders.
2. Pull your hands up with the weight (preferably dumbles) in your hands, then follow your body figure accordingly. 
3. Your elbows should always be higher than your hands while doing the exercise. 

Anterior Front Raise

The next breast reduction exercise requires dumbbells or weights. This exercise strengthens your shoulder muscles while toning your breasts. Steps to perform:

1. Raise your arms shoulder-width apart and parallel to the ground. 
2. Hold this position for a few seconds and repeat the same 10 to 15 times daily. 

Side Raise 

This exercise is excellent for decreasing extra fat around your breasts and reducing the size by a few centimetres. You can notice a slight lift in your shape and a firmer breast line after performing this routine regularly. 

1. Stand straight and place your arms facing your thighs. The elbows should be straight.
2. Raise your arms so they are parallel to the ground on the sides of your body.
3. Take a 10-second pause after repeating this exercise 5 times. This is one of the most potent breast-reduction exercises.

Cardio Workout

Exercises like walking, swimming, jogging, running, and aerobics come under cardiovascular exercises. These workouts help you shed the fat from your overall body. Cardio exercises also increase your metabolism and burn calories fast enough to notice a noticeable change. Combining them with push-ups and strength training can significantly decrease breast size.

Aerobic Exercises

Aerobic exercises like dancing can help burn calories and shed the excess fat on your breast, decreasing breast size. The number of calories you burn through aerobic exercises will depend on your weight, the amount of time you spend exercising and your muscle mass.

You may have been exercising for a while now and must be going by the rules, but there are some tips you should keep in mind that would make your exercise more effective.

1. Warm-up: Even before you stretch, it is recommended to warm up before workouts because it increases blood flow and loosens your muscles, tendons, ligaments and joints.
2. Do not strain or overdo exercise: Exercising too much without rest can strain your muscles, eventually increasing your risk of injury in the muscles and tendons.
3. Please do not start any exercise suddenly: Never do it suddenly, as it can strain your muscles, eventually leading to muscle cramps and injury.
4. Rest: Take a day off from your daily workouts. Do not exercise on the day you have pain and are feeling fatigued.
5. Breathe when you stretch: It is common to hold your breath while you stretch (without realising this). Always inhale and exhale, pre and post-stretching, respectively. Stretching is usually a part of your cooling down process; it brings your heart rate down and regularises your heartbeat.
6. Strictly adhere and be consistent: Strictly adhering and being consistent with the exercises is the key to yielding the desired results.
7. Wear proper attire: You should wear athletic shoes, loose cotton t-shirts, and tracks while exercising. They allow for free movement of your body and also release heat from your body.
8. Keep yourself hydrated: You must drink water before and after workouts, but it is also essential to hydrate yourself during exercise. It would help if you aimed to consume between 200 to 500 ml water every 15 to 20 mins during the workouts.

Regular exercise to decrease breast size is beneficial to shed that extra fat off your breast. Clubbing it with lifestyle changes makes it more effective. 

1. Eat healthily:  The food you eat plays a vital role in the amount of fat built up in your body. This leads to an increase in breast size. Follow a balanced and nutritious diet with exercise to reduce your breast size. Include fresh fruits, vegetables, carbohydrates, legumes, and lean meat as they help burn those extra calories. Avoid processed foods, sugars, refined carbs, and sweets.
2. Wear proper clothing: Well-fitted clothes help support your shoulders, breast, and back. Make sure you choose an appropriate size of innerwear, as wearing too tight or too loose innerwear cause heaviness and discomfort in the breasts.
3. Egg white mask: Applying white egg masks to the skin helps tighten the breast tissue and restores the skin's normal elasticity.
4. Binders: Binding is a method in which a material is wrapped tightly around your breast to flatten them. Binders will not help shrink your breast tissue nor prevent them from increasing in size, but they will help your breast look smaller. It would help if you talked to your doctor about the safest way to use binders.
5. Avoid smoking and alcohol: Smoking and alcohol are two factors that are highly associated with every kind of disease. So reducing smoking and alcohol intake will also have a positive impact on your overall health and will also help you decrease breast size.
6. Avoid a sedentary lifestyle: Being inactive and leading a sedentary lifestyle contribute to fat accumulation in the breast. So, do not sit for long in front of the laptop or do not directly sit and lie down just after having food, as it will lower the body's metabolism and make you lazy and lethargic, leading to fat buildup in the body.
7. Manage Stress: Increased stress levels also lead to fat accumulation in the body. Thus, one should manage her stress along with the exercises to decrease breast size.

Exercises to decrease breast sizes, such as push-ups, shoulder shrugs, wall press, front raise, side raise, cardio exercises and aerobic exercises, if done regularly, can help shed the extra fat from your breast. Along with the exercises, you must also follow a healthy lifestyle as exercises alone cannot provide you with the desired results, and lifestyle factors do contribute to fat accumulation in the breasts. 

We understand how overwhelming enlarged breasts can be for you. But don’t be anxious about it. If you have doubts about which exercise is best for breast reduction, HexaHealth experts will guide you on the exercises and lifestyle changes to reduce breast size. Get your appointment at HexaHealth for a free consultation with the best doctors in India.

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