10 Simple Breast Reduction Exercises for at Home

We know what you’re thinking, there’s no way breast reduction exercises actually work!

If you have large breasts, you may be experiencing pain, discomfort, and even embarrassment. Therefore, if you find yourself at your wit’s end, breast reduction exercises may be worth a try.

Especially knowing you can just do them at home - even in your PJs!

Though these exercises can reduce the appearance of breast fat to a certain extent, there are unfortunately no workouts that can guarantee a decrease to your breast size.

However, if you initially want to try the natural approach to reduce your breast size, keep reading!

Dec 07 2023

10 exercises to help reduce breast size

Our 10 easy breast reduction exercises

As we have already noted, there is no promise that these breast reduction exercises will give you the results you want.

Plus, according to experts, the time it takes to see results from workouts varies for each person depending on their baseline level of fitness.

If you do these exercises a few times a week alongside eating healthily, hopefully, you will achieve your desired results.

Push-ups

Do push ups help to reduce breast size? They can - this exercise focuses on your pectoral (pec) muscles that help tighten the chest area, potentially reducing your breast size.

How to perform this breast reduction exercise:

Lie face down on the floor
Place your hands next to your shoulders
Push your body up from the floor until your arms are fully extended
Slowly lower your body back to the floor until your chest nearly touches the ground
Begin again

For best results, perform this exercise 10 times for 3 sets.

Tip: If you can’t do the exercise, try starting on your knees and eventually work up until you can perform the exercise on your feet.

Wall push-ups

If you still can’t do this modified version of a push-up for various reasons - lack of space or physical limitations - a wall push-up is for you.

They target similar muscles as a push-up but are less intensive - a win-win!

How to perform this breast reduction exercise:

Stand about two feet away from a wall
Place your palms flat against the wall
Slowly push your arms into the wall until your face nearly touches it
Push back against the wall to press yourself back into the starting position
Start again

To see the best results from this exercise, do it 10 times for 3 sets.

Step by step how to do front raised with dumbbells

Front raises with dumbbells

This exercise is great for people who suffer from shoulder pain due to large breasts.

It strengthens your shoulder muscles at the same time as the upper chest.

How to perform this breast reduction exercise:

Stand with your feet shoulder width apart
With dumbbells in each hand, place your arms in front of your thighs
Ensuring your back is straight, lift your arms out in front of you to the height of your shoulders
After a momentary pause, lower your arms back to the starting position
Repeat

For best results, perform this exercise 12 times for 3 sets.

Tip: If you can’t get hold of dumbbells, tins of beans are a great substitute!

Side raises with dumbbells

When performed alongside the front variation of this exercise, some people have found their posture improves - a common issue for people with large breasts.

How to perform this breast reduction exercise:

Stand with your feet together and knees slightly bent
With dumbbells in each hand, place your arms at the side of your thighs
Lift your arms to the height of your shoulders
After a slight pause, lower your arms back to your starting position
Begin again

To see results from this exercise, do it 12 times for 3 sets.

Leg raises

We know this one may seem random, but hear us out.

Leg raises are known to tone your abdominal muscles, which can prevent sagging breasts. This exercise is also good for people with large breasts, as it allows you to be in a comfortable position without putting any additional strain on your body.

How to perform this breast reduction exercise:

Lie on your back with your legs together
Whilst keeping your legs straight, lift them off the floor until your bum is in the air
Slowly lower your legs back down without them touching the floor
Pause for a moment
Start again

For best results, do this exercise 10 times for 3 sets.

Chest press

This is a great exercise to reduce breast size as it targets the underlying muscle tissue in both your chest and upper back region.

You can use either dumbbells or a barbell for this move.

How to perform this breast reduction exercise:

Lie on your back
Bend your elbows so your arms are by the side of your head
Press your arms up above your head
Slowly bring your arms back down to the starting position
Repeat

To see the best results, perform this exercise 10 times for 3 sets.

Tip: You can also use tins for this exercise too!

Shoulder shrug

This one isn’t very well-known, but, once you start, you’ll never take it out of your routine!

It’s a simple yet effective exercise that can potentially reduce your cup size - especially if weights are used.

How to perform this breast reduction exercise:

Stand with your back and elbows straight, with weights in your hands
Shrug your shoulders upwards as if they will touch your earlobes (but not so much they begin to roll!)
Your hands should stay alongside your upper thigh
Bring your shoulders back down
Start again

For best results, do this exercise 15 times for 3 sets.

Upright row

This is an exercise that may look simple, but you’ll feel the burn the next day! It produces effective results that could help you reduce your breast size.

How to perform this breast reduction exercise:

Stand straight with your feet shoulder width apart
Hold your dumbbells in your hands
Bending at the elbow, pull your arms up so your hands are by your chest
Your shoulders should be higher than your hands
Slowly bring your arms back down
Repeat

To see the best results, perform this exercise 10 times for 3 sets.

Prayer Pulses

At this point in your workout, you’ll be praying for it to end!

This is a great move to strengthen your chest muscles, which may help your breast size reduce.

How to perform this breast reduction exercise:

Stand upright with your feet shoulder width apart
Place your hands at the same level of your forehead
Ensure your palms and elbows are together the whole time
Lift your hands towards the sky until your elbows reach eye height
Once there, bring them back down to your original position
Start again

To see results from this movement, do this exercise 12 times for 3 sets.

Dumbbell fly

This exercise targets the inner chest muscles, which could lift your breasts, potentially reducing your breast size.

How to perform this breast reduction exercise:

Lie down on the floor with your arms together above your head
Your palms should be facing each other
Slowly bring your arms down just before you feel your elbow buckle
Lift your arms back up to centre
Begin again

For best results, do this exercise 10 times for 3 sets.

While these exercises help strengthen your core, combining them with targeted strategies can help reduce belly fat after a breast reduction -learn more in our guide on how to lose belly fat after a breast reduction

Want to reduce your breast size faster? We’re here to help!

We understand that large breasts can bring a multitude of pain, discomfort, and self-consciousness that could be slowly eating away at your confidence.

If you are experiencing issues from large breasts, you may want to get fast solutions to start feeling like your best self sooner rather than later.

That’s where we come in.

At Pall Mall, we offer free consultations for our breast reduction surgery at our various locations across the UK.

Your safety and comfort are our top priority, which is why our breast reduction procedures are carried out in our private hospital in Newton-le-Willows. With us, rest assured that we will carry out your surgery to the highest standard and give you the level of care you deserve.

Our surgical staff and nurses will be by your side at every step - from the initial consultation all the way through to two years after your procedure! We understand the decision to have surgery isn’t always easy, but with us it is.

If you're ready to start your breast reduction surgery journey, get in touch with our friendly team today.

Book Free Consultation

Can exercise reduce breast size?

Exercise reduces fat and tones muscle. While breasts do contain up to 70% fat, they are also composed of glandular tissue. Glandular tissue is what makes the breasts dense, or firm. Over 40% of women over 40 have dense breasts.

Exercise has no effect on glandular tissue. The amount of glandular tissue in your breasts will determine whether exercise can reduce your breast size via fat loss.

If you want to make your breasts smaller with exercise, focus on:

Overall fat loss with diet and exercise
Strengthening shoulders and chest muscles
Improving posture

While exercise can improve muscle tone and contribute to overall fat loss, it will not affect breast density and the amount of dense glandular tissue stays exactly the same.

How to check breast density?

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