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5 Easy Exercises to Reduce Breast Size (With Pictures)

By Alex Bakhovsky
July 13, 2023
6 minutes

Are you unhappy with the size of your breasts? Are they too large or asymmetrical? Breast size can have a huge impact on how women feel about their bodies. Even though large breasts are sometimes fetishized and glamorized, some women just don’t feel comfortable with them.

The good news is that various exercises can help reduce breast size and give you a more proportional figure. Here we discuss 5 easy exercises that you can do to reduce breast size safely and effectively.

It’s worth noting that spot reduction isn’t possible, meaning that there’s no exercise or way to target fat loss in specific areas of the body – instead, you need to use an overall approach that combines both dietary changes as well as physical activity for effective weight loss.

That said, certain exercises may be beneficial in targeting chest muscles specifically.

So if you’re looking for safe and effective ways to target your chest area, this article has got you covered!

Problems Associated with Large Breast Size

large breast problem Even though large breasts are sometimes fetishized, they can be quite an inconvenience for some women. Exercise is often uncomfortable, clothing might seem too tight around the chest area and back pain is very common.

As a matter of fact, according to a study , women who had breast reduction surgery experienced an improved quality of life afterward. This suggests that larger breast size can cause various physical as well as emotional issues.

Other problems related to large breasts include skin irritation caused by rubbing or chafing, spinal problems due to poor posture from carrying extra weight around the chest area, and even breathing trouble.

Keep in mind that being overweight may also contribute to these issues – so if you want to reduce your bust size safely then diet and exercise are key!

Understanding How Exercise Can Help

how exercise can help Exercise can help reduce breast size by targeting chest muscles through strength training exercises. When paired with a healthy diet and lifestyle habits, exercise can be a great way to lose weight in the chest area. Scientifically proven that regular physical activity is associated with both positive body image and the reduction of bust size.

On top of that, just 30 minutes a day (at least 3 times per week) is enough to make an impact – so even if you only have time for quick 15-minute workouts then you’ll still get some benefits!

And when it comes to reducing breast size specifically with exercise, don’t only focus on cardio like running or jogging. Incorporate strengthening exercises into your routine so that you can include more targeted workouts that will give better results over time.

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The 5 Exercises at Home

1. Push-Ups

push-ups Push-ups are one of the most effective exercises to reduce breast size and tone your chest muscles. To do a push-up, lie face down on the floor and place your hands shoulder-width apart. Slowly lower your body until your chest almost touches the ground then press up by straightening your arms. For best results, repeat this 10 times in sets of 3 or 5 for a total of 30 or 50 push-ups.

2. Chest Presses

chest presses Chest presses work to reduce breast size by toning underlying muscle tissue in the chest area and upper back region. You can complete chest presses with dumbbells or a barbell, whichever is more available to you at home.

Start by lying on an exercise mat with weights in each hand extended out from the body then press up and return in a slow motion for optimal results. Complete 3 sets with 10 reps each for maximum reduction in breast size over time.

3. Wall Pushes

wall pushes If you’re unable to complete push-ups due to physical disabilities or lack of proper space, wall pushes are the perfect substitute exercise for reducing breast size at home!

Stand about two feet away from a sturdy wall with palms flat against it and slowly extend your arms outwards while leaning into the wall as much as possible until you feel a stretch in your chest area then release back slowly towards the starting position again. Do three sets of 15 repetitions each day for visible changes after some weeks of consistent practice!

4. Reverse Dips

reverse dips This at-home exercise helps target additional areas within dermal tissue around breasts such as obliques which often need extra attention if you want to make significant reductions to the overall appearance of large breasts without surgery!

Start by standing facing away from a sturdy chair placed against a wall and extending your hands towards its edge then bend your elbows slightly while dipping yourself downwards all while keeping your feet firmly planted onto the ground and arching back slightly towards the ceiling during lift-up motion! Repeat movements without stopping for at least three sets containing 12 reps each session daily!

5 . Plank Exercises

plank Plank exercises are known to be especially beneficial when looking to reduce breast size since they stimulate muscles around the region plus work all major groups located throughout the torso!

Start by getting into plank position (arms extended completely with knees tucked so that only toes are resting on the floor). Hold this position as long as possible then take a break before repeating the process multiple times throughout the same session – aim for at least completing 3 rounds containing 25 seconds each set minimum 3 times per week if wanting visible changes quickly!

The 7-Day Challenge Plan

challenge plan Ready to kick-start your breast-reduction journey? Here is a 7-day challenge plan to get you on the right track:

  • Day 1

Push-Ups – 10 push-ups (in sets of 3/5) and chest press exercises with dumbbells or barbells for 10 reps each set.

  • Day 2

Wall Pushes – 15 reps, three sets.

  • Day 3

Reverse Dips – 12 reps, three sets.

  • Day 4

Plank Exercises – Hold and release in sets of 25 seconds, complete 3 rounds.

  • Day 5

Repeat Day 1 exercises as desired.

  • Day 6

Rest or light exercise (on rest days, focus on eliminating sugary snacks and eating lean proteins).

  • Days 7 & Beyond

Continue with the plan focusing on healthy lifestyle habits such as drinking lots of water, getting adequate rest, and sleeping well at night!

If you can, try to incorporate some overall body conditioning and cardio into your routine too. Even a brisk 20-30 minute walk each day can have a significant impact on your overall fitness levels and support your other workout activities.

Keeping to this plan for a week should give you the first results.

However, it is important to remember that any weight loss journey should be done gradually and safely. Keep in mind also that diet plays a key role in seeing results.

Make sure you’re eating healthy foods, drinking enough water , and tracking your calorie intake so as not to sabotage your efforts! Good luck with your new fitness routine!

Additional Lifestyle Changes

lifestyle Now that we’ve discussed exercises to reduce breast size, it’s important to remember that lifestyle plays an equally important role. If you want to see real progress with regards to either losing or reducing your breast size then you need to make sure that you are looking after your body as a whole.

  • Make sure you’re getting enough rest

Studies suggest that the majority of people have trouble sleeping and this can have a major impact on our overall health and well-being – so aim for 7-9 hours sleep each night.

  • Pay attention to your stress levels

Excessive tension can cause cortisol levels (the body’s stress hormone) to rise which leads directly to weight gain around the upper body area – making exercising ineffective in terms of spot reduction. Incorporating relaxation techniques such as yoga and meditation into your schedule may help manage anxiety levels better allowing progress towards the goal to be much smoother sailing!

  • Take light cardio seriously!

Take up activities such as swimming or walking as they help burn off fat without necessarily targeting any spot specifically but overall.


Key Takeaways

It’s important to keep in mind that any exercise routine and/or diet should be done safely for the best and most effective results. Reducing breast size is possible but won’t happen overnight or in a week – it takes time and hard work.

However, following the exercises discussed as well as making general lifestyle changes can help speed things up!

Start with small changes if you’re feeling too overwhelmed and focus on one goal at a time – before you know it, those goals will all become a reality!

Alex Bakhovsky
Greetings, I am Alex Bakhovsky, a fervent health and fitness enthusiast with a profound ardor for enhancing the overall well-being of both ordinary individuals and elite athletes. My ultimate goal is to disseminate this passion and knowledge to a wider audience, including yourself. With over five years of experience as a certified personal trainer and nutritionist, I have acquired a wealth of practical knowledge and skills that enable me to provide comprehensive guidance and support to my clients in achieving their fitness and wellness goals.
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