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Exercises To Reduce Breast Fat

Medikoe Health Expert

Medikoe Health Expert

  Koramangala, bengaluru, karnataka, india, Bengaluru     Aug 29, 2019

   7 min     



Breast development takes place during the whole woman’s life. These are essential to a female body and represent womanhood. Some women may ponder more massive breasts as a cosmetic asset, but others may not. Only a woman with an enormous bust will know the everyday struggles she undergoes.

Are your extra-large breasts causing uneasiness in the social circle? Do you envy to get smaller cup sizes so that wearing tank tops would not cause you any discomfort? 

Routined exercises can be a solution. The activities also reduce breast size and enhance the shape of the cups so that they don’t sag. A targeted workout can tone the breast muscles and tighten them. 

Just beneath the cups, there is a fan-shaped muscle, known as the pectoralis 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 muscles and make your breasts look like they have been lifted.

What factors lead to bigger breasts?

Breast development occurs as a return to the hormonal changes in the body. When puberty or pregnancy arrives, the estrogen and progesterone levels in the body progress drastically. This drives to a growth in your bust size and the number of ducts in it.  

In some females, the breasts become abnormally large, inducing heaviness, pain, even back and neck pain. To evade discomfort and enhance mobility, some women opt for surgery to decrease their bust size. Other reasons can affect, as well.  

These include:

  • Obesity

  • Pregnancy

  • Genetics

  • Medication

Exercises to reduce breast size

Breasts are composed of almost 80% fat. So, if you lower the fat levels in the breasts, they conduce to reduce too. Regular exercise can assist discard breast fat and stimulate the muscles below the breasts to lessen their size. Concentrating on cardio and high-intensity workouts can improve shed weight faster and target problem areas that include a piece of fat.  

Aerobic activities — such as cycling, stair climbing, and power walking — can promote your metabolism and support you to lose all-around body fat.

Strength training exercises like pushups can also help in toning of the chest and improve the shape of breasts. Pushups can stiffen and tone the bust muscles to decrease the overall breast size. 

But, strength training and targeted workouts alone won’t subdue breast size. Without cardio or full-body training, some activities can get breasts to appear more substantial. Practising exercise for at least 30 minutes four times a week is advised. 

Here are some of the best and well-known exercises to reduce breast size at home and toning your large breasts-

Wall press

Getting the right place for this is a must. Once you do, here is how you can instantly do this. Get a convenient position seemingly a few centimetres between you and the wall. 

Look to the wall and lower yourself to a count of four. Inhale while you are dropping yourself while keeping your back and hips perpendicular as you reduce yourself.


The most basic of all is the pushup. This is customarily the best breast reducing exercise. Begin by going into the plank position with your toes and palms on the floor. 

Assure your back is straight, and your arms are right under your shoulders. Ground your body and then drive back up. Repeat five sets of three reps.

Chest Press

You will need two lightweight dumbbells. Begin by lying down on your back on the floor. Bend your knees while keeping the feet on the ground. Take the dumbbells in your hand and hold them directly over your chest. 

Raise the weight and retain this position for a few seconds. Then drop it down. Repeat three sets of 10 reps.


Cardio exercises like jogging, brisk walking, jumping jacks, mountain climbers, swimming and aerobics (jumping rope) can aid you to eliminate overall fat in the body. They increase your metabolism and instantly burn your calories to observe a notable difference. Practising them accompanied with pushups and strength training, can alter the size of your breast and cause them to look smaller but firmer.

Toning fit

Here is a different excellent way to do a simple exercise to reduce breast fat. Rest down on the tummy and have your elbows bent. Unwind your forehead on the floor and lift your head and body. Now stretch your spinal cord and turn backwards. 

Draw the stomach muscles up and continue the stomach off from the level. You have gently come back to the starting position. It is also one of the best exercises for breast size reduction and is probably the easiest one to try.

Shoulder shrugs

Shoulder shrug is unquestionably one of the most powerful exercises to decrease your cup size. It exerts the muscles inwards and tones them. With daily training, you can see a stiffened bust line that also seems perky.

Shoulder shrugs are better achieved with a dumbbell or even a filled water bottle to combine some weights. Stand straight and then shrug (and not rolls) holding your shoulders straight almost, so they reach your earlobe. Your elbows should be vertical as well and retain your hands beside your upper thigh. 

Side raises

The side raise is an exceptional exercise to lessen the excess fat encompassing your breasts and decrease the size by a few cms. Using a weight can also boost the effectiveness of this activity and further up the results. 

Start by holding an upright posture, elbows straight and then keep your palms each fronting the thigh. Lift your arms, so they are yet again parallel from the ground. Do five times, but assure to take a 10-second break each time before the next set. 

Tips to naturally reduce breast size in 7 days at home 

The “how to reduce breast size in 7 days at home” is just an anecdote. There are many options to decrease breast size that you can try at home, but in 7 days you can see some slight changes only. Not much of a reduction is seen, but if you continue these steps regularly, it will show you profound results.

  • Green tea: Green tea is a natural cure identified to encourage weight loss. Green tea includes several antioxidants and can raise your metabolism to burn calories and fat. This lowered fat development will help lessen the breasts size.

  • Ginger: Likewise, green tea, ginger can also help to incite your metabolism and burn extra fat from your body. While you can add it in your dishes as a natural ingredient, nutritionists advise taking it as a tea at least three times a day to advance your metabolism and heighten weight loss effects.

  • Flaxseed: Some fatty acids, especially omega-3 fatty acids, are essential for brain function, digestion, dropping blood pressure and cholesterol levels. It also controls hormones and thus is vital in breast reduction. Ground flaxseed — with fish like salmon and tuna — is high-content in omega-3 fatty acids. It can benefit from controlling estrogen levels and eventually decreasing breast size. 

  • Egg whites: Another means to reduce breast size is via enhancing skin tone. Breastfeeding, weight loss, and ageing can make the breasts sag over time, and sometimes, can look larger than they are. Try an egg white mask to restore buoyancy to your breast skin.

  • Clothing: If natural solutions don’t work for you, you may be capable of reducing the shape of your breasts by wearing well-fitting clothes. Buy a well-fitted bra that gives breast support and coverage. 

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Tags:  Fitness ,breast exercise, fitness, exercises, tips for women

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