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:
- Stand one arm’s length away, facing a wall; your feet should be shoulder-width apart.
- Place your palms flat against the wall.
- Now, bend your elbows and lower the upper body towards the wall, lowering it to a count of four.
- Inhale while lowering your body, and breathe out while returning to your original position.
- 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:
- Lie upside down on a mat or a wooden floor.
- Put your hands next to your shoulder and try to push your body onto your knees.
- Pull your stomach in and keep your body straight; remain in this position for a few seconds.
- 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:
- Lie on your stomach and put your hands below your shoulders.
- Bend your lower legs and keep your ankles crossed.
- 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.
- 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:
- Lie flat on your back and place your arms to the sides.
- Pull your stomach muscles into the spine, inhale and raise your legs off the floor, keeping your knees straight.
- Keep your buttocks on the floor, hold your breath for a few seconds, and then exhale while lowering your legs to the floor.
- 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:
- Stand straight, then shrug your shoulders, keeping them straight so they touch your earlobes.
- 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:
- Raise your hands and place them in front of your thighs. Doing this will allow some pressure on your hands and shoulders.
- Pull your hands up with the weight (preferably dumbles) in your hands, then follow your body figure accordingly.
- 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:
- Raise your arms shoulder-width apart and parallel to the ground.
- 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.
- Stand straight and place your arms facing your thighs. The elbows should be straight.
- Raise your arms so they are parallel to the ground on the sides of your body.
- 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.
