Most women desire a smaller breast size for several reasons. Some want it aesthetically pleasing, others want it for physical comfort, and some are concerned about their health.
Although surgical methods for breast reduction are available, many still prefer natural methods, including exercises, for the task. The good news is that specific exercises can reduce the overall body fat, which also cuts the breast fat and reduces the breast size. Here are some of the best exercises to reduce breast size and how they help:
One of the practical exercises for the toning of the chest muscles is a push-up. It’s an old favorite that exercises the pectoral muscle under the breast and gets a firming effect of the area.
How to do this exercise:
Lie down in plank position with hands wider apart than shoulder-width.
Press your body downwards while keeping it straight back.
Push upward to get back to your starting position.
Start with 2-3 sets of 10-15 repetitions and increase it as you get stronger.
Push-ups not only help reduce the appearance of larger breasts but also strengthen the upper body.
2. Chest Press
The chest press is another excellent exercise to reduce breast size by targeting the pectoral muscles. It helps in tightening and toning the chest area.
How to do it:
Lie on a bench or mat with your feet flat on the floor and use dumbbells or a barbell.
Hold the weights at chest level and push them up, straightening your arms.
Slowly lower the weights back down to the starting position.
Do 2-3 sets of 10-12 repetitions.
The chest press is a great exercise for breast reduction because it directly targets the muscle underneath the breast tissue.
The dumbbell flyes are really ideal to increase and tone the chest muscles, which may help diminish the fat around the breast region.
How to do it
Lie on a bench, holding a dumbbell with each hand, arms raised above the chest.
Gradually lower the weights sideways outwards, keeping your elbows at a slight bend, down to the level where the arm is parallel to the floor.
Bring the weights to the starting position.
Repeat for 2-3 sets of 10-15 repetitions.
This breast reduction exercise helps firm up the chest area and reduce overall body fat, leading to a more toned and reduced breast size.
Get into a push-up position but rest on your forearms instead of your hands.
Maintain a straight line from head to heels.
Hold for 30 seconds to a minute and do 2-3 repetitions.
This exercise works multiple muscles including your chest, which helps to firm and reduce the size of your breasts.
While targeted exercises may tone your chest, cardiovascular exercises are the ones that will burn body fat. Cardio workouts regularly reduce the percentage of body fat, which can impact the size of the breasts.
Cardio exercises include:
Performing 30 minutes of cardio at least 4-5 times a week will result in general fat loss, which then reduces the breast size naturally.
Mountain climbers are an excellent full-body exercise that help burn fat around the chest, among other body parts.
How to do it:
This exercise also offers a cardio benefit and helps burn off fat as you tone the upper body.
Burpees is another intense exercise that engages the entire body, burning fat while at it. It also engages the chest region to firm the breast tissue.
How to do it:
Burpees: These help in reducing fat all around the body and, therefore, lead to a natural reduction of the breasts over time.
Jumping jacks are a wonderful cardiovascular exercise that helps to burn calories and reduce overall body fat, including chest-area fat.
How to do it:
This exercise can help tone the body while reducing the fat in the breast area.
Regular practice of breast reduction exercises, along with a well-balanced diet and proper cardiovascular routine, can help people reduce their breast size the natural way. For more appropriate advice or if you’d like to consider surgical avenues, seek professional advice with someone like Dr. Ashish Khare. Your best options for body contouring and breast reduction are sought after by Dr. Ashish Khare.