How to Decrease Breast Size? (Exercises and Yoga)

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Breasts are an integral part of a woman’s personality. They define feminity. You must have heard many songs or poems depicting the importance of bigger breasts. But actually, the reality is quite different. Women with larger breasts have to go through many problems in day to day life. Now, you might be thinking that it is easier to increase breast size. How to decrease breast size? Well, there are many exercises that help to decrease breast size.

Bigger breasts can cause issues like back pain and neck pain. You do not have to go under surgery, just to reduce the size. We have brought to you 15 different exercises which help in reducing breast size. Check out the blog-

What causes Bigger Breasts?

Bigger breasts are caused due to the hormonal change in our bodies. During pregnancy or during puberty, the estrogen and progesterone hormones gets developed in the body and they increase drastically, leading to bigger breasts. Other reasons for Bigger Breasts are-

  • Breast cancer
  • Hormonal drug
  • Lumps in the breast
  • Lactation
  • Infections.

10 Effective exercise to Reduce Breast Size

1. Wall Press-

One of the simplest exercise which can be done anywhere. You just need a wall and you can start doing it. The exercise is similar to doing push-ups but in a standing way. This exercise helps to burn the fat and strengthens your pectoral muscles.

How to perform:

  • Face the wall and stand slightly away from it.
  • Bring your both hands forward.
  • Your feet should be shoulder-width apart.
  • Now press your body towards the wall, bending your hand.
  • Make sure the feet and palm are properly gripped on floor and wall resp.
  • Just bring your upper body towards the wall.
  • Stay in that position for few seconds.
  • Then come back to initial position.

2. Push-ups-

Push-ups are the best form of exercise. They not only tone your chest muscles but also helps to reduce breast size. This exercise alone can help prevent the sagginess of the breast. If you wish to reduce your body’s overall fat, then combine the push-ups with some cardio and strength training.

How to perform:

  • Lie flat on the yoga mat with your stomach touching the mat.
  • Your hands to be near your shoulder.
  • Now inhale, and push your body up with the help of your hands
  • Your hands and legs to be straight.
  • Stay in the position for few seconds.
  • Come back to initial position.

3. Bent Knee Push Up-

You can say this to be a modified version of push-ups. In the above, exercise you were lying flat on the ground. In this, you have to bend your knee and then do the push-ups. This will help to strengthen the pectoral muscles and also make them firm.

How to perform:

  • Lie flat on the yoga mat with your stomach.
  • Your hands to be near your shoulder.
  • Bend your knee.
  • Now, push your upper body up with the help of your hands.
  • Your hands to be straight.
  • Stay in the position and then come back to initial position.

4. Cardio Workout-

Cardio workout like jogging and walking are also a type of good exercise which helps to reduce the breast size. They help to boost the metabolism and burn calories.

5. Leg Raise-

If you are thinking, what good will this simple exercise do? Well, apart from reducing breast size, this exercise helps to tone the muscles. Leg raise also prevents sagginess of the breasts.

How to perform:

  • Lie flat on the ground with your hands on the side.
  • Inhale and pull your bent legs up. You will feel a pressure around your abdomen.
  • Keep the legs up for few seconds.
  • Exhale and lower back your legs.
  • Repeat this workout for at least 5-10 times.

6. Shoulder Shrugs-

Again a simple yet very effective exercise to reduce the bust size. Shoulder shrugs help to push the breast muscles inside and tone them. It also helps to tighten the muscles.

How to perform:

  • Stand straight with your legs little apart.
  • If you can, hold dumbbells in both your hand.
  • Now, shrug your shoulder straight, so that they can touch your ears.
  • Your elbows and hands should be straight.

7. Side Raises-

Another great exercise to reduce and burn the fat around your breasts. This exercise is actually very effective and doing it regularly, will help reduce the size by few cms. soon.

How to perform:

  • Keep your posture straight and place your hands near the thighs.
  • Have some weight in both your hands.
  • Inhale and raise your hands sideways.
  • Exhale and bring them back.
  • Repeat the exercise 5 times and every time hold the hand for 10 seconds.

8. Chest Fly-

This exercise is made to only target the chest and tones them.

How to perform:

  • Lie flat on the yoga mat.
  • Hold the weight in both your hands.
  • Slightly bend your elbows.
  • Inhale and bring the dumbbells towards your chest.
  • Exhale and bring them back to initial position.
  • Do it for 10-15 times.

9. Hip Shift-

This exercise takes a little time to show results but the results are permanent. The name makes many people think that they are working only on their hips. But this exercise helps to reduce the fat around your breasts, tones them and gives you a good look.

How to perform:

  • Stand straight with your feet little apart.
  • Your hands in the front of you by locking the arms.
  • Inhale and lower your hips to right side.
  • Exhale and come back to original position.
  • Repeat the same with another side.

10. Swimming-

Swimming helps to tone your overall body by reducing breast size. Both front and back strokes of swimming help to burn the excess fat around the chest and keep them toned.

5 Yoga Poses to Reduce the Breast Size

11. The Half Moon Pose-

One of the best yoga poses to reduce breast size. This pose also helps to relax your mind and de-stress yourself. It also helps to strengthen your thighs, abdomen, ankle and buttocks.

How to perform:

  • Place your left hand on your left hip.
  • Bring your right leg forward and bend it.
  • Your right hand to be in front and stretched a few inches away from right leg.
  • Touch the floor with your right hand.
  • Now your right heel and right hand are touching the floor.
  • Meanwhile, your left leg and hand should be parallel to the floor.
  • Stay in this position for a while and relax.
  • Come back to initial position after a while.

12. Prayer Pose-

We do this pose daily, without knowing that it is a great pose to reduce breast size. This yoga asana creates pressure on the back of your neck and helps to reduce the breast size. Also called as “Reverse Prayer Pose”.

How to perform:

  • Sit on the floor with your legs folded.
  • Back should be straight and hands in front of you.
  • Join your hands together opposite to your chest.
  • Now, move your arms backwards while inhaling.
  • You will pressure on your back.
  • Make sure your head is bent a little bit in forward direction and your body is stiff.               

13. Vrikshasana-

Vriksh means tree, and this is one of the simplest yoga pose to perform. It helps to increase your body balance and also reduce the bust size. You can perform this yoga asana regularly.

How to perform:

  • Stand straight on the floor
  • Bring your hands together in a namaskar position.
  • Move the namaskar position above your head, so that your arms are straight.
  • Now bend your right leg from knee and touch the right foot to your left knee.
  • It is basically standing on one leg, in a namaskar position.

14. Tadasana-

When you were small, you must have done this pose to increase your height. Referred to as “Palm tree pose”, it is usually performed by standing straight on the floor. It is considered the best yoga pose, to decrease breast size.

How to perform:

  • Stand straight on the ground with your feet little apart.
  • Join your fingers and interlock them.
  • Inhale and bring your arms above your head and stretch it.
  • Stretch the arms as much as you can and keep them straight.
  • Exhale and bring your arms down and relax.

15. Sirshasana-

Popularly known as Headstand. This yoga pose involves your head. It helps to improve the shape of the body and also helps in Breast reduction.

How to perform:

  • Bend your knees and with the help of your fingers against the wall make a triangle pose.
  • Your palms should be open and fingers interlock.
  • Place your head between your palms.
  • Make your body upside down.
  • Later, take away the pressure from your forearms.
  • Balance your upside down body for a minute.
  • Slowly, come back to initial position.

So, above are some of the exercise and yoga pose which you can do, to reduce your breast size. Make sure you perform them regularly to see the result soon.

Do you have any tips to reduce breast size?

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I am Arpita Dubey. I have done my MBA in marketing and international business. Later, I always wanted to try something of my own, where I have the flexibility to work and also the work interests me. That is when I started writing Content, I like to research and write content which is helpful for readers and also engages them. A mommy of a daughter, I took up the content writing as my full time job and I am loving it.

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