Struggle With Heavy Breasts? Follow These 5 Exercises To Reduce Breast Size Naturally

Try out these 5 simple exercises to reduce the size of your breasts naturally.

Charu Sharma
Written by: Charu SharmaUpdated at: Sep 24, 2021 12:22 IST
Struggle With Heavy Breasts? Follow These 5 Exercises To Reduce Breast Size Naturally

With breasts being an integral part of a woman's body, its size has always been a topic of discussion. Women with small breasts want to enhance their size but the ones with heavy breasts know the struggles they need to undergo on a daily basis. Well if you are someone who thinks dealing with big breasts is a problem for you then try out these 5 simple exercises to reduce the size of your breasts naturally.

Exercises to Reduce Breast Size

Gone are the days when getting under the needles and getting surgery was the only option to reduce breast size. With the coming advancement and continued discoveries in the world of exercise and fitness one can naturally reduce the breast size by following some movements. Although the results would not be instant and you need to practice these exercises on a regular basis, it will surely solve your problems without getting into the complications of surgery and burning a hole in your pocket. If your big breasts feel like a bane to you then follow these 5 simple exercises at the ease of your home to reduce your breast size.

 #1. Leg Raise

An exercise known to work the abdominal muscles and control the sagginess of the breast. Leg raises is beneficial for reducing the breast size as it is an effective exercise for lower abs and helps to tone the abdominal region. Not just upper body but this exercise is beneficial for your lower half as well. Leg raises help to strengthen the glutes, hamstrings and the calf muscles. 

leg raise

Image Credits- YouTube

Here is how you can perform this exercise to reduce your breast size-

  • Lie flat on your back with your arms either sides of your body and palms facing down.
  • Take a deep breath and raise your legs off the ground while keeping your knees straight.
  • Hold this position for a couple of seconds and lower your legs while exhaling.
  • Repeat this exercise for 10 reps.

Also Read: 5 Doctor Recommended Foods For Breast Health And Their Benefits

#2. Shoulder Shrugs

Shoulder shrugs are something that should definitely be in your exercise routine if you are looking to reduce your breast size. This exercise helps to boost the strength of your upper back muscles, shoulders and neck. Not just to reduce the size of the breast but this exercise also helps to improve posture and reduce the strain on shoulder and neck muscles.

Follow these simple exercises to reduce your bust size naturally- 

  • Stand straight and keep your body aligned.
  • Shrug your shoulders while touching the shoulders to your earlobes.
  • Push your  shoulders up and down and make sure that you do not roll them.
  • To add some more benefits to this exercise, hold dumbbells or water bottles in your hand.

#3. Upright Rows

An exercise that helps to strengthen the posterior chain and is effective to strengthen the shoulders and upper back. Upright rows is an exercise that you should perform if you have an ideal lifestyle which requires you to sit all day. As this exercise causes an internal arm rotation which pinches the tendon and activates those muscles. Upright rows can be performed by standing straight at a spot and help you to reduce your breast size. This exercise might look very simple but needs to be performed with utmost precaution.


Image Credits- YouTube

  • Stand straight with your feet shoulder width apart.
  • Hold a barbell with an overhand grip in the front with your arms extended.
  • Ensure that your grip is at the shoulder distance.
  • Lift the barbell up by pulling it through your elbows and keep the weight close to your body and elbows pointing outwards.
  • When the barbell cones to the level of your chest and your elbows are at the shoulder level.
  • Keep it close to your torso and hold this position for a few seconds.
  • Slowly lower your hands and bring the barbell down.
  • Repeat this exercise for 6 reps.

#4. Side Raises

A lateral raise exercise that strengthens and tones the upper body by providing stability to your shoulder. This exercise helps to reduce the excess fat around the breast region. Along with reducing the breast fat this exercise also helps posture correction which would make one appear taller and broader.

side raise

Image Credits- Open Fit Leteral

Reduce your breast size by doing the side raise exercise by following these simple steps-

  • Stand straight with your spine upright and palms facing the thighs.
  • Ensure that your elbows are straight.
  • Slowly raise your arms outwards so that your arms are parallel to the ground.
  • Hold this position for a few seconds and slowly bring your arms down.
  • Repeat this exercise for 5 reps.

Also Read: 7 Quick Stretches To Get Rid Of Body Stiffness During Work From Home

#5. Anterior Front Raises

An exercise that would not just help to reduce the size of heavy breasts but gets rid of the fat from the sidelines too. Not just this but this simple exercise can also help you to lose fat from the entire upper body. 

front raise

Image Credis- Progression For Health

Tone your breast and strengthen those shoulder muscles by performing anterior front raise-

  • Stand straight and hold those dumbbells.
  • Straighten your arms in front of your body so that they are parallel to the floor and the dumbbells are at shoulder level.
  • Hold this position for 10-15 seconds and release.
  • Repeat this exercise for 5 reps.

Well before your big bust annoys you anymore, get on the mat and start exercising. These exercises would not just help you to reduce your breast size and get rid of that extra fat but will also make them firm and prevent from sagging. Try out these exercises and practice them on a regular basis to see the difference in your bust size.

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