Breast Reduction Exercises with Pictures

How to Reduce Breast Size Naturally with Exercises

If you have large breasts, you may be considering a breast reduction.

They’re easy and you can do them at home!

In this article we will discuss about Exercises to reduce breast size at home and How to reduce cup size from D to B

Breast Reduction Exercises with Pictures

1. Target the Fatty Breast Tissue With Aerobic Exercise

Controlling body fat is the first step to reducing the size of the breasts. I wrote a comprehensive article on eliminating flabby arms and highlighted some similar strategies. Just as in the arms, body fat itself is not firm to begin with, so the more of it we have in our breasts, the heavier it will be. Combine that with the loss of skin elasticity as we age, and that heaviness can be not only uncomfortable but downright painful.

Because there is no exercise to spot reduce body fat, our focus must be on an overall fat loss strategy. Certain aerobic activities that involve running and jumping can cause quite a bit of discomfort, so here are some perfect alternative, low-impact cardio exercises to reduce breast size by losing all-around body fat.

• Stair climbing
• Incline walking on a treadmill
• Cycling
• Power walking
• Swimming

Once you’ve started to consider the types of cardio that are low impact, similar to the list above, you may come up with some ideas of your own for getting that heart rate up and burning calories, which leads to reducing fat composition.

2. Pushups

The pushup is one of the best whole-body bodyweight exercises you can do. For the purposes of reducing breast size, the pushup also targets those pectoral (pec) muscles in a very deliberate way.

If a standard pushup (from your toes) is too challenging, you can always modify the movement by dropping to your knees instead. This will decrease the amount of resistance needed for both holding your weight up as you decline and pushing your weight back up.

If you’re a beginner, starting from your knees will also allow you to do more repetitions, challenging the pec muscles even more. As you become stronger, make it your goal to modify the pushup back to your toes to make the movement as challenging as possible.

3. Leg Raises

Let raises can help reduce the appearance of large breasts by toning the abdominal muscles and preventing the sagging of the breasts. This exercise is also ideal for large breasts, as it allows you to be in a comfortable position with no additional stress or strain.

How to do leg raises:

• Lie on your back, legs straight together.
• Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.
• Slowly lower your legs back down until they’re just above the floor. Hold for a moment.
• Raise your legs back up.
• Repeat.

4. Dumbbell Front Raise

The front raise primarily strengthens the shoulder muscles but also works the upper chest. In addition to doing cardio for fat loss, the dumbbell front raise can help you build strength in your shoulders, improve posture, and create definition in the front and sides of your shoulders. Exercises with dumbbells make so many options as you can easily lower or raise the amount of weight you’re using.

How to do a dumbbell front raise:

• Stand with your feet about shoulder-width apart.
• Let your arms hang in front of you with the dumbbells in front of the thighs (palms facing the thighs).
• Your back is straight; your feet are planted flat on the floor.
• Engage your abdominal muscles.
• Lift the weights upward while inhaling. Your arms are extended, palms facing down, with a slight bend in the elbows to reduce the stress on the joints.
• Pause briefly when your arms are horizontal to the floor.
• Lower the dumbbells to the starting position (at the thighs) with a slow and controlled motion.
• Repeat.

5. Dumbbell Side Raise

I love adding the dumbbell side raise, also known as a lateral raise, to complement the dumbbell front raise. They make a perfect pair, as you can easily alternate between the two. You can decide whether to alternate between doing 1 front raise and 1 side raise, then continue to 8-10 reps, or you can simply do a set of 8-10 front raises followed by 8-10 side raises. Side raises work the muscles in your upper back as well as a big group of muscles in your shoulders. As with the front raises, the side raise will tremendously help posture.

How to do a dumbbell side raise:

• Stand tall with a dumbbell in each hand.
• Arms are at your sides, palms facing in.
• Position feet roughly hip-distance apart.
• Raise your arms simultaneously, just a couple inches out to each side, and pause.
• Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder height and your body is forming a “T” shape.
• Pause and hold for a second at the top of the movement
• Lower the weights slowly, bringing your arms back to your sides.
• Repeat.

Exercises To Reduce Breast Size At Home

Here are some exercises to reduce breast size.

1. Shoulder press

How to do it: You will require two dumbbells. Now, lift your arms to your shoulders and then above your head. Return to the shoulders. This is one rep. Do three sets of five reps.

2. Push ups

How to do it: Start by getting into plank position with your toes and palms on the floor. Lower your body and then push back up. Do five sets of three reps.

How to do it: You will require two lightweight dumbbells. Lower the hands back. Do three sets of 10 reps.

3. Chest press

How to do it: You will require two lightweight dumbbells. Bend your knees and place your feet on the floor. Then lower it down. Do 3 sets of 10 reps.

4. Wall push ups

How to do it: Start by standing straight, facing the wall. Your feet should be two to three feet away from the wall. Now, place your hands on the wall at shoulder level. Bend your arms and lean forward to do a push-up against the wall. Return to the original position. Make sure your back is straight. Do this 10 times.

5. Dumbbell pullover

How to do it: For dumbbell pullovers, you will need a single slightly heavy dumbbell. Lift the dumbbell and bring it towards your chest. Then slowly return to the earlier position. Do three sets of 10 pullovers.

6. Jogging

Jogging

How to do it: Get up from your bed, put on some music and just go out and jog. A 20-minute jogging session will help you stay active the whole day. This exercise tones your body and incinerates excess fat

How To Reduce Cup Size From D To B

If you’re wondering how to reduce your cup size from a D to a B (or any smaller size), breast reduction surgery, or reduction mammoplasty, is the most effective long-term solution.

Conclusion

We are aware that having big breasts can cause various pain, discomfort, and self-consciousness that may be gradually undermining your confidence. If you are experiencing these issues, you may want to look for quick solutions to restore your confidence as soon as possible.