You’ve just been told that you need a breast reduction, and you’re not sure if you can handle the recovery. You don’t want to lose too much mobility, but at the same time, you don’t want to be immobile for months on end. You also don’t want to be stuck in bed for days.
No worries—we have some simple exercises for the chest, back, arms and shoulders that will help keep your muscles strong while you recover from surgery. These exercises are best performed with dumbbells or resistance bands rather than machines because they involve more muscle groups and are more likely to increase strength than machine-based exercises alone.
In this article we will discuss about Breast reduction exercise with dumbbells at home and Yoga exercise to reduce breast size
Breast Reduction Exercise with Dumbbells
Chest press
How to do it: You will require two light weight dumbbells. Start by lying down on the floor on your back. Bend your knees and place the feet on the floor. Hold the dumbbells in your hand and keep them directly above your chest. Lift the weight up and hold this position for a couple of seconds. Then lower it down. Do 3 sets of 10 reps
Breast Reduction Exercise With Dumbbells At Home
1. Shoulder press
How to do it: You will require two dumbbells. Now, lift your arms to your shoulder 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. (ALSO R
How to do it: You will require two light weight dumbbells. Lower the hands back. Do three sets of 10 reps.
3. Chest press
How to do it: You will require two light weight dumbbells. Bend your knees and place the feet on the floor. Then lower it down. Do 3 sets of 10 reps. (ALSO READ How to get beautiful breast: 10 tips to make your breasts gorgeous).
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 pullover, you will need a single slightly heavy dumbbell. Now, lie down on a bench and hold the dumbbell above your head. 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
Yoga Exercise To Reduce Breast Size
Surya Namaskar / Sun Salutation
This 12 exercise cycle, when performed correctly can work wonders for breast size reduction. How many should you be performing? Strat small and according to your individual capacity. Then increase your repetitions.
Ideally, 15-20 rounds can be responsible for tightening your chest area and reducing flab in that region.
Bridge Pose
Also known as Chakrasana, this yoga pose may look like it is for your back, and while this is true, it also works your chest area. By intensely bending backwards, this yoga pose helps to expand your chest, making your pectoral muscles firm. Hence, is it also an effective yoga pose if you have sagging breasts.
How long must you do it for? Make sure to hold this position for about 15 steady seconds while keeping your breathing consistent.
Half Moon Pose
This yoga asana is one of the most important ones to reduce breast size naturally. How does it work? By giving the chest and upper region of your body an intense stretch. This scratch causes restricted and targeted movement, helping you burn fat.
Prayer Pose
This pose looks exactly like you joining your hands in prayer for Lord Almighty. Sounds simple, right? However, when you join your hands and press your palms together, the pressure is exerted on your breast area and pectoral muscles.
Wall Press
Another intensely helpful yoga asana, it is great for women who cannot do a push up but still want this exercise’s effects on their body. How do you do it? It involves standing in a support position with your hands on the wall at a shoulder length’s distance. Make sure your feet are slightly away from the wall, giving you the feeling of a standing push-up. Bend your hands while bringing your face closer to the wall and push back up to the starting position. This yoga asana is surely going to help you reduce your breast size and all you need is a wall to perform it- no complicated equipment!
Ardha Chakrasana Pose
Ardha Chakrasana is similar to a Chakrasana or Bridge Pose. However, it is like performing half of a bridge pose. Also referred to as the “Half Moon Pose”, it gives your upper body a great stretch, toning this region. As this yoga asana also requires an intricate balance, the energy you use to steady yourself helps you burn fat as well!
Dhanurasana
Also known as the Bow Pose, this is yet another back-bending asana. By stretching the front part of your body, it reduces breast size safely and quickly. It involves lying down on your stomach and using your hands to grasp both your ankles, forming a ‘U’ shape with your body. However, if you suffer from spinal chord issues, refrain from performing this yoga asana as it creates heavy pressure on this region as well.
The Tree Pose
Also referred to as “Vrikasana,” this yoga pose firms the chest muscles that have become loose over time, bringing them back in shape. One is meant to stand upright, lift one leg and place it on the outer side of your knee, all while joining your hands in a full stretch prayer position above your head. Not only does this yoga pose guarantee better balance, but also a tighter chest area for women.
Toe To Hand Pose
Also known as “Padangusthasana,” this yoga asana is pretty self-explanatory. It requires you to stand erect, lift your leg, and attempt to touch your toe with your hand. This yoga asana can be perfected with time and eventually help to reduce the breast size naturally.
Warrior Pose
Also referred to as “Virabhadrasana,” this yoga pose passes an energy throughout your entire body. Not only does it help to strengthen the chest muscles, but also your arms, thighs, and legs.