Exercise to Reduce Breast Size with Pictures: If you have large breasts, you may experience pain, discomfort, and embarrassment.
So, if you find yourself at your wit’s end, breast reduction exercises may be worth a try. Especially knowing that you can do them at home – even in your pajamas.
While these exercises may reduce the appearance of breast fat to some extent, unfortunately, no workout can guarantee a reduction in your breast size — which may be why you may be considering breast reduction surgery.
Our team of cosmetic surgeon experts employs a consultative approach to ensure you achieve the results you desire.
Also Read: Chadwick Boseman Weight Loss Journey
10 Bes Exercise to Reduce Breast Size With Pictures
As we have already mentioned, there is no promise that these breast reduction exercises will give you the desired results.
Also, according to experts, the time it takes to see results from workouts varies for each individual depending on their baseline level of fitness.
If you do these exercises a few times a week along with a healthy diet, you will hopefully get the desired results.
1. Push-ups
This breast reduction exercise is extremely popular! It focuses on your pectoral (pec) muscles, which help tighten the area – potentially reducing your breast size.
- Lie face down on the floor
- Place your hands next to your shoulders
- Push your body up off the floor until your arms are fully extended
- Slowly lower your body back to the floor until your chest almost touches the ground
- Start over
2. Wall push-ups
If you still can’t do this modified version of the push-up for various reasons – lack of space or physical limitations then wall push-ups are for you.They target the same muscles as push-ups, but are less intense a win.
How to perform this breast reduction exercise:
- Stand about two feet away from a wall
- Place your palms flat on the wall
- Slowly push your arms into the wall until your face almost touches the wall
- Push back on the wall to bring yourself back to the starting position
- Resume again
3. Front Raise with Dumbbells
This exercise is great for those who suffer from shoulder pain due to large breasts. It strengthens the upper chest as well as your shoulder muscles.
How to do this breast reduction exercise:
- Stand with your feet shoulder-width apart
- Hold dumbbells in both hands and place your arms in front of your thighs
- Make sure your back is straight; raise your arms in front of you to shoulder height
- After a brief pause, bring your arms back to the starting position
- Repeat again
4. Side Raise with Dumbbells
When performed with the front variation of this exercise, some people have found that their posture improves a common problem for people with larger breasts.
How to perform this breast reduction exercise:
- Stand with your feet together and knees slightly bent
- With a dumbbell in each hand, place your arms by the side of your thighs
- Raise your arms to shoulder height
- After a pause, lower your arms back to your starting position
- Repeat again
5. Leg raises
We know this might sound random to you, but hear us out. Leg raises are known to tone your abdominal muscles, which can prevent sagging breasts.
This exercise is also good for those with larger breasts, as it allows you to stay in a comfortable position without putting any extra pressure on your body.
How to perform this breast reduction exercise:
- Lie on your back with your legs together
- Whilst keeping your legs straight, lift them off the floor until your bum is in the air
- Slowly lower your legs back down without them touching the floor
- Pause for a moment
- Start again
6. Chest press
This is a great exercise for reducing breast size because it targets the underlying muscle tissue in both your chest and upper back region. You can use dumbbells or a barbell for this move.
How to perform this breast reduction exercise:
- Lie on your back
- Bend your elbows so your arms are next to your head
- Press your arms above your head
- Slowly lower your arms back to the starting position
- Repeat again
7. Shoulder shrug
This one isn’t very well known, but once you start, you’ll never take it out of your routine! It’s a simple but effective exercise that can potentially reduce your cup size, especially if weights are used.
How to perform this breast reduction exercise:
- Keep your back and elbows straight, holding weights in your hands
- Shrug your shoulders up so they touch your ears (but don’t shrug so much that they start to roll)
- Your hands should be along your upper thigh
- Bring your shoulders back down
- Repeat again
8. Upright row
This is one exercise that looks easy, but you will feel the burn the next day! It gives effective results that can help you reduce your breast size.
How to perform this breast reduction exercise:
- Stand straight with your feet shoulder-width apart
- Hold dumbbells in your hands
- Bending at the elbows, raise your arms so that your hands are near your chest
- Your shoulders should be higher than your hands
- Slowly lower your arms back down
- Repeat again
9. Prayer Pulses
At this stage of your workout, you’ll be praying for it to be over. This is a great move for strengthening your chest muscles, which can help reduce your breast size
How to perform this breast reduction exercise:
- Stand straight with your feet shoulder-width apart
- Keep your hands level with your forehead
- Make sure your palms and elbows are together at all times
- Raise your hands towards the sky until your elbows reach eye height
- Once there, bring them back to their original position
- Repeat again
10. Dumbbell Fly
This exercise targets the inner chest muscles, which can lift your breasts, potentially reducing your breast size.
How to do this breast reduction exercise:
- Lie on the floor with your arms together above your head
- Your palms should be facing each other
- Slowly lower your arms to just before your elbows bend
- Raise your arms back to the center
- Resume again
