Breast Reduction Exercises: 8 Easy Exercises To Reduce Breast Size

8 Easy Breast Reduction Exercises

For many women, breast size plays a crucial role in body image. No doubt, full and firm breasts can make you look appealing. It can be sometimes flattering to your appearance in certain outfits. But do you know that big breasts may be bad for your health? Big breasts can cause back, neck and shoulder pain, chronic infections under the breasts and indentations in the shoulders due to the constant pressure of bra straps. Sometimes leads to abnormal curvature of the spine and difficulty in breathing. Studies have linked larger cups to a higher risk of breast cancer, however there’s not enough evidence to cause concern. One in five women says that their big boobs stop them from exercising which causes them to put on weight. So here are the 8 best breast reduction exercises that can help you reduce your bust size and make it look more attractive. Try them!

Breast Reduction Exercises: PUSH UPS

Get into plank position, with your hands under but slightly outside of your shoulders. Keep your legs straight and feet close to each other. Lower your body until your chest nearly touches the floor. While doing this, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, push your chest upward and remain in that position for about 2-3 second. Keep your core braced the entire time. Repeat and perform it 10 times, twice daily.

Regularly adding push ups to your workout won’t just reduce your breast size but will also shape your shoulders, triceps, and glutes while toning and tightening your entire core.

Push UPS For Breast Reduction


Swimming is one of the best aerobics exercise for the whole body. It helps to burn the accumulated fat in the body, thus ultimately helps to reduce the breast size. The front and back strokes work on the chest and shoulder muscles. This will gradually decrease the bust fat and help in shaping your breasts.


Get out of your couch you lazy lads and start your day with a jogging. A twenty minutes jogging daily, can really reduce your oversized breasts. But don’t forget to wear a tight bra to prevent spoiling your breast shape.


Dancing is actually a fun way to reduce whole body fat. It’s a whole-body workout and a 30-minutes of dancing burns between 130 and 250 calories, about the same as jogging. If there is a decrease in the overall body weight, the breast size will decrease itself. So, turn on some of your favourite music tracks and start dancing.


Bench press is an exercise that will tone your chest muscles, giving you a slimmer and perkier appearance. This exercise will actually work your pectoral muscles, the ones located behind the breast tissue that supports the breasts. As bench press works your upper body, it improves your fitness level and improve your posture too. It also increases metabolism, helps in burning more calories which lead to smaller breasts.

Lie flat on a workout bench, keeping your feet flat on the floor. Hold the weights with a sideways overhand grip, extend your arms straight up. Hold for 2-3 seconds. Now slowly lower the weights back down to the starting position. Repeat 10 times for 3 sets.

Bench Press for Breast Reduction

ALSO READ: Prevent And Treat TENNIS ELBOW At Home.


The only equipment you need for this exercise is a wall. That means you can do it anywhere, anytime. Wall press is just like the conventional push-ups, the only difference is that instead of using the floor you will use a wall here.

Stand two feet away from the wall while facing it. Place your palms on the wall, make sure your fingers are pointing upwards. Now bend your elbows and lean your chest forward to the wall as far as you can go without arching your back. Hold for five seconds and come back to normal position. Repeat 10 times.

It provide a good exercise to your pectoral muscles. This is one of the effective breast reduction exercises which is easy too.

Wall Press Exercise for Breast Reduction

ALSO READ: Benefits Of Pre An Post-Workout Stretchings.


When you are trying to reduce your breast size, don’t forget to include shoulder shrugs in your exercise regime.
Stand straight and keep your hands straight in the alignment of the body. Shrug your shoulders, touching your earlobes ensuring that your elbows are straight. Just push them up and down but don’t roll the shoulders forward or backward. For added benefits, you can do it using dumbbells. If you don’t have dumbbells, try it with two water bottles in your hands.

Breast Reduction Exercises


This exercise helps in getting rid of fat from the upper part of your body. It helps in reducing the shape of the oversized breasts and works on the sidelines and edges of the breasts too. It’s very easy to perform.

All you have to do is just stand straight and raise your arm in front of your body, till your hand reaches your shoulder height and arm becomes parallel to the ground. It would add more benefits if you hold dumbbells in your hand. Take pause long enough to stop the motion and then lower it. Repeat the same with the other hand.

Anterion Front Raises For Breast Reduction