10 Simple Breast Reduction Exercises for at Home

Push-ups

This breast reduction exercise is extremely popular! It focuses on your pectoral (pec) muscles that help tighten the 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, why not 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.

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.