Exercises for Reducing Breast Size

Exercises for Reducing Breast Size

Massive Breasts are equally unwanted and appalling as the smaller sized breasts. It makes your figure unpleasant. Women desire the breast shape and size to be perfect. Though there are various reasons due to which maximum females undergo redundant alterations in breast size.

Reasons for the Increase in the Size of the Breast

  • Impregnation and
  • Drug intake.
  • Hormonal variation and disorders in the body.
  • Genital changes.
  • Weight gain.

After Effects of Increased Breast Size

Big breasts not only affect your appearance but may lead to certain health issues too. Some of them are:

  • Redness beneath your breast.
  • Breathing problems.
  • Distorted Posture.
  • Pain in your back and around your neck.

You can have a controlled breast size by reducing an overall body weight by following a planned exercise schedule. Along with exercises, your prime focus should be to follow up a low-fat balanced diet and also include the foods that help you boost your metabolic rate.

Exercises that Help You to Reduce the Size of Your Breasts:

Cardio Activities

cardio activities

Cardio exercises are safe to reduce your body weight by burning your calories. Several cardio exercises help you to reduce your breast size. They are described as follows:


girl swimming

Swimming is very helpful in gaining a right size and shape of your breasts. The strokes used while swimming that is both the front and the backstrokes work efficiently on the chest muscles and shoulder muscles. The movements of your hands while swimming helps you to cut down the fat around your breast resulting in its reduced size.

Brisk Walking and Jogging

woman jogging

Any cardiovascular workout should be carried out for minimum 20 minutes to gear up its fat burning process. Walking and jogging if taken up on a regular basis in morning and evening helps you to shape up your breast to the average size along with shedding up your overall weight.

Climbing the Stairs Up and Down


The easiest exercise that can be taken up by anyone of us quickly at our home or workplace anytime. Climbing and down stairs continuously for 20 to 25 minutes is very useful in reducing your weight.

It also helps you in reducing your overall weight if followed up on a regular basis. For better results, you should avoid resting in between the exercise and maintain a minimum speed from starting to end of the exercise.

Weight Training

weight training
image source: pinterest.com

Weight Training is often advisable for getting your body toned and acquire a proper muscular shape. Lighter weight dumbbell should be used with a higher number of repetitions to get a reduction in the size of your breast.

Shoulder Press

Hold the dumbbells in your both hands at 90 degrees to your shoulder move your arms up while inhaling and get back to the original position while exhaling. Repeat the method for minimum 15 times. Loop for 2 to 3 sets.

Shoulder Shrugs

Keep your hands straight along with the straight elbows and the palms of your hands placed along your thighs. Hold the dumbbell of the healthy weight in both your hands and simply shrug your shoulders. It is very effective exercise to reduce the size of your oversized breasts.

Side Raises and Front Raises

For side raises, place your arms straight along the side of your thighs and hold the dumbbell with both your hands. Lift the arms up till they form a straight shoulder position and then bring it to the rest position. Repeat for minimum 10 to 12 times.

Front raises can be performed by placing your arms in front of your thighs with weights in them. Come to your arms one by one or simultaneously with straight elbow making 90 degrees to your chest. These exercises are typical but serve with expected results if taken up thrice a week.



The pushup is the most adopted form of exercise for building shoulder and chest muscles. It is even suggested to reduce the size of your breasts, and its results can be observed clearly if practiced daily.


Lie down flat on your stomach. Raise your body up and take its weight on your arms and toes. Keep your palms at the shoulder distance on the floor. Push yourself down from the upper body and hold for 2 seconds and then again up while inhaling and exhaling respectively. Repeat it for 10 to 12 times per set. Take up with minimum three sets taking 30 seconds rest in between.

Wall Pressing

Take a position right in front of the wall. Stand straight and place your arms on the wall. Press yourself against the wall as if you are trying to push the wall. It gives strength to your chest muscles and is also helpful in reducing your breast size.



Yoga is the best way to relax your body both physically and mentally. It requires time and patience to lose your weight with the help of yoga, but if you indulge these exercises in your daily routine, it showcases the great outcome.

There are several postures in yoga along with some breathing exercises that help you to reduce the size of your breast if practiced for 15 to 20 minutes on a daily basis.


Playing the outdoor games that require your physical strength and movement regularly are the best way to burn your unwanted calories.

If you chose up some activity that needs the power of your upper body like badminton, lawn tennis, basketball for around 40 to 45 minutes in your daily routine you can observe a considerable reduction in the size of your breast.

The size of your breasts can be reduced naturally without the requirement of any drugs, pills or surgery if you take up the exercises daily and treat yourself with a balanced diet. Indulge in some physical activities and consume the natural food and drinks that increase your metabolism; thus enabling you to lose your weight with fewer efforts and achieve the desired changes in your required body parts along with losing the entire body weight.