Many women seek ways to reduce breast size, whether for physical comfort, to achieve specific fitness goals, or to alleviate pain and discomfort from overly large breasts. If you are in a similar boat looking for natural ways to reduce your breast size, exercise can be a fantastic option.
With a daily exercise routine, you can reduce your body fat, which, in turn, leads to a reduction in breast size. Furthermore, with targeted exercises, you can achieve a more toned chest area and boost your confidence.
If you are confused about the exercises to reduce breast size naturally, we will explore that in detail in this guide. For the more information consult best plastic surgeon in Delhi, Dr. Arjun Handa.
Exercises to Reduce Breast Size
Choosing the correct set of exercises makes all the difference for effective and visible results in toning your chest area. Following are a few you can consider indulging in:
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Push Ups
As difficult as they are to master, push-ups are undoubtedly the most effective way to strengthen and tone your chest muscles, shoulders, and triceps. Persistently doing this exercise can proactively tone your chest area and strengthen the upper body.
How to do it?
- You must start this exercise in a plank position, keeping your hands shoulder-width apart.
- Gradually lower your body towards the floor, keeping your elbows positioned close to your body.
- You must go down and gradually pull yourself back up to the starting position.
- You can perform three sets of around 10-15 reps.
Cardio Workouts
When you are trying to reduce your breast size, you have to consider that you have to lose overall body fat, and this will also reduce your breast size. Cardio workouts like running, swimming, and cycling come in handy in that case.
How to do it?
- Depending on the cardio workout you choose, you can go swimming, running, or cycling for 30-45 minutes, depending on your endurance. For favourable results, continue doing it 4-5 times a week.
Chest Press
Another one of the best exercises for reducing breast size is chest press. This targets the pectoral muscles, which are right beneath the breast tissue. Over time, it creates a firm and toned chest appearance.
How to do it?
- Lie down on a bench and hold dumbbells in each hand.
- Extend your arms up and gradually bring the dumbbells down towards your chest.
- Then, push and extend your arms back up and repeat this same motion.
- You can perform three sets of 15 reps each.
Burpees
Although a high-intensity exercise, burpees impact the entire body. Since your goal is to lose body fat so you can reduce your breast size, including burpees in your exercise routine can be an amazing option. They boost metabolism and calorie burn, which aids in fat loss, too.
How to do it?
- You must start in a standing position, squat, and place your hands on the floor.
- From that position, kick your feet back to a plank position and then return to the initial squat position.
- Lastly, jump back up.
- You can do 3 sets of 12 reps each, but adjust according to your endurance since it is a high-intensity workout.
Arm Circles
An often overlooked but effective exercise to reduce breast size is to perform arm circles. It is simple, beginner-friendly, and helps to tone the chest, shoulder, and arm area. Over time, it will reduce the breast size significantly as well.
How to do it?
- You must start by standing, keeping your feet shoulder-width apart. Extend your arms to the sides.
- Following that, rotate your arms clockwise and then anticlockwise. You can start by making small circles and then increase their size accordingly.
- You can perform 3 sets of 30-45 seconds in each direction.
Dumbbell Pullover
If you want an exercise that will tone your chest and back simultaneously, a dumbbell pullover is undoubtedly the best option. It tones the chest muscles and aids in fat loss, which naturally reduces breast size over time.
How to do it?
- You have to lie down on a bench first, holding a dumbbell in both hands.
- Extend your arms above your head, lowering the weight behind you.
- Then, pull the weight back to the starting position.
- You can perform 3 sets of around 15 reps each.
Wall Press
Another beginner-friendly and home-friendly exercise you can do to reduce breast size is a wall press. It is less talked about, but the exercise targets the pectoral muscles and helps tone the chest area quite well.
How to do it?
- Start before a wall, ensuring to keep arms at shoulder height.
- Then, place your hands on the wall, gradually lean in, and push back to the starting position.
- You can perform 3 sets of this, including 15 reps each.
Rowing
This might not be the most accessible exercise, but if you do have access to rowing resources, it is potentially the best exercise to reduce breast size naturally. It is a cardiovascular exercise that simultaneously strengthens the chest, back, and shoulders.
How to do it?
- Rowing machines are available at the gyms, so that’s the most convenient choice.
- The key to using the rowing machine is ensuring you have a perfect form to maximise muscle engagement.
- You can perform this exercise for 20 minutes 2-3 times weekly.
Bent- Over Lateral Raise
Another underrated yet effective exercise for reducing breast size is the bent-over lateral raise. This exercise focuses on the upper back and chest muscles, helping to tone and firm the chest area effectively.
How to do it?
- You have to stand with a dumbbell in each hand, bending slightly at the waist.
- Gradually lift the dumbbells to the side until your arm is parallel to the floor.
- You can then return to the original position.
- For best results, perform 3 sets of 15 reps each.
Plank To Push-Up
Like the name suggests, plank-to-push-up offers the dual benefits of two exercises—planks and push-ups. Successfully performing this exercise ensures that you can proactively strengthen your chest, arms, and core.
How to do it?
- You have to start in the plank position on your forearms.
- Then, push up onto your hands one arm at a time and return to the forearm plank.
- You can perform 3 sets of 12 reps each.
Stair Climbing Or Step-Ups
To shed excess fat from the body, you need to include some form of cardio into your exercise routine, and step-ups are a great choice. Once you start shedding excess body fat, you’ll be able to reduce your breast size, too.
How to do it?
- Use a stepper, stairs, or high steps to perform step-ups.
- If you wish to increase the intensity, you can also carry two dumbbells in each hand.
- Ideally, you want to continue doing it for 20-30 minutes, around 3-4 times every week.
When Exercise May Not Be Enough? Ready to Explore Surgical Options?
For some women, exercise and diet may not provide the desired results. Genetics, hormonal changes, and body composition can influence breast size, making it difficult to achieve reduction solely through lifestyle changes.
Breast reduction surgery can be an effective and permanent solution in such cases. At Handa Plastic Surgery, we understand the personal and physical aspects of choosing breast reduction surgery. Dr. Handa offers personalized consultations to help patients decide if surgery is the best option.
You can work alongside the best plastic surgeon in Delhi to discuss your options and surgery goals and then embrace a life that allows you to be your most confident self.
