Exercise To Reduce The Breast Size

Posted 5 months ago by Tharaa Nagendran in

Out of all the parts in a woman’s body, the breast is known to be the most attractive one that would make her look glamorous. More than offering an extra glam, it offers a perfect shape and structure to your body. Also, it is very important to have an appropriate shape with a properly sized breast that has a medium cup shape. But due to varied factors ranging from genes to the diet plans and lifestyle, many women often tend to get a bigger bust size that looks enlarged when compared with their body. Almost all of the women living in this world would always crave for having a properly shaped body with the perfect curves. But the bigger bust size often tends to be a barrier for such dreams.

Exercise To Reduce The Breast Size

Most of the woman finds it embarrassing to face the world and most importantly men when they have oversized breast[1]. And the other most important thing is that you tend to get a large number of health issues along with the increased breast size. You will start getting pain in your chest region when you have an abnormal sized breast. And it is also stated that there are many chances for heart diseases[2] and breast cancer[3] to occur in women due to the increased bust size. Are you a woman with an increased bust size who suffers from such problems? You don’t have to worry much anymore with your enlarged breast. We are here to help you by telling some of the exercises that would actually work very well in reducing the normal size of your breast. Hope you fit into your favorite clothes by getting your body and bust perfectly shaped by doing these exercises.

Exercise To Reduce The Breast Size

When compared with all the methods you have for reducing the size of your breast, exercises are termed to be the best and the most effective ways. Also, it is one of the healthiest and harmless ways of reducing the breast size like following the diet plan[4]. Apart from reducing the breast size, they also help in making your body to have a proper shape and structure with a perfectly curved breast. And it makes the muscles in your upper portion of your body to be very strong and healthy. Following the exercises regularly can have a great impact on your health and your appearance to a greater extent such that it would make you look younger. Following are some of the exercises that could be followed for reducing the size of your breast.

Note:

•    Read all the given instructions carefully before starting to do them and do them in the given order for the effective and visible results.

•    Follow the given exercises regularly to obtain effective and visible results.

•    Initially, you can start with a low count while doing the exercise. Then you can gradually increase the count as you get used to it. 

  1. Pushups
  2. Wall Press Technique
  3. Chest Press
  4. Incline Press
  5. Decline Press
  6. Chest Fly
  7. Shoulder Shrugs
  8. Hip Shift
  9. Upright Rows
  10. Dumbbell Back Pullover
  11. Shoulder Press
  12. Anterior Front Raises
  13. Side Raises
  14. Jogging
  15. Toning Fit


#1. Pushups

Pushups[5] are the most common and famous exercise that we have been following for many years. This exercise is very easy to do at your home on a regular basis. They will be very effective in reducing your breast size. Following this exercise regularly can help in making your breast to obtain a proper shape and curves. This will also make your breast look more attractive with a proper shape.

Directions To Do The Exercise:

  1. Before starting with the exercise make sure that you put a mat on the floor. Do not do it on the bare floor when you have a normal floor. If you have a wooden floor, then you can do without a mat.
  2. Now you have to put both your hands next to your shoulders[6] and lie down on the floor.
  3. You have to lie flat on the floor on your stomach.
  4. Now using your hands on the floor, try to lift your body entirely without bending. You have to push your body onto your knees while lifting it.
  5. Pull your stomach towards inwards while lifting your body.
  6. Also, make sure that there is about 90-degree angle between your shoulders and hands while lifting your body.
  7. Your entire body should be in one line without any bends in between while lifting your body.
  8. Hold your body in the same lifted position using your hands for a few seconds. You can also remain until you get exhausted.
  9. Then slowly push your body in the downward direction to bring it back to the normal position.
  10. Repeat the same procedure for a couple of times until you get tired. You can increase the count of the pushups gradually by depending upon your body strength.


#2. Wall Press Technique

The wall press[7] technique is one of the easiest and effective exercises. Using the wall for lifting your body is way better than using the floor. With the help of a wall, you can easily do this exercise anywhere at your home. It is also widely termed as a wall push up. The wall will provide you a grip to hold and also prevent you from falling down while doing the exercise. This is one of the most recommended exercises for reducing the size of your breast. It also has the advantage of strengthening your muscles and building it strongly.

Directions To Do The Exercise:

  1. For this exercise, you have to first stand by facing a wall. Leave about one arm distance between you and the wall.
  2. Stand comfortably by leaving enough space between yourself and the wall.
  3. Place both your feet at your shoulder-width apart from each other.
  4. Now keep both the palms of your hands against the wall in a flat way such that the wall lies parallel to your palms.
  5. This should be placed at a height of your shoulder with shoulder-width apart in between the two palms.
  6. Let your feet be placed firmly on the floor without any movement. Do not move, lift or shuffle your feet while doing the exercise.
  7. Then you have to bend your both the elbows such that it lies parallel to the wall. Slowly bend your upper body in the lower direction facing towards the wall.
  8. You have to lower your body to a count of 4.
  9. In the meantime, you can also breathe for a while when you are lowering your body.
  10. Make sure that you keep your hips and back in a straight position while lowering your body. It should not be bent while doing this exercise.
  11. Then return to the normal or the original position by placing your hands to be still on the wall.
  12. Repeat the same procedure for a couple of times until you get exhausted.


#3. Chest Press

Unlike the other exercises, chest press[8] is used for reshaping your breast with a perfect shape and appearance. You can also decrease the size of your breast with the help of this exercise. This exercise will help by working throughout your body covering your arms, shoulders and chest. You can absolutely make your upper portion to be an attractive one with the help of this exercise.

Directions To Do The Exercise:

  1. For doing this exercise you will be requiring a pair of dumbbells or the weight and a flat bench.
  2. You should grab one dumbbell in each of your hands. Then lie down on a flat bench by placing your back alone.
  3. Make sure that your feet are placed firmly on the floor.
  4. You can also place your feet on a raised platform alternatively. This will let you maintain a flat spine on the bench while lying down.
  5. Then pull your shoulders down and back. This is done to ensure that your shoulders are in contact with the bench.
  6. Also, make sure that throughout the exercise, your head, butt, shoulders and feet should be placed in contact with both the bench and your floor.
  7. Then hold the dumbbell in your hands with a tight grip. Your fingers should be wrapped around the handle of the dumbbell very tightly. Your palms should be facing in an upward direction.
  8. Now you have to hold the dumbbell a little just below your eyes. Both your elbows should be extended fully while bringing it down.
  9. Then you have to slowly bring the dumbbells down facing towards your mid-chest. While doing this, you should start to inhale the air.
  10. Bring it down and touch the dumbbells against your chest by maintaining your neural wrist position.
  11. Now gently start to push the dumbbells upwards by stretching your elbows completely.
  12. Repeat the same procedure for a few times to get effective results.


#4. Incline Press

As you bend and extend your hands near the chest region by holding the dumbbells[9], the extra fat part present in your chest region will get reduced. So, this will help in the reduction of the size of your breast. You can also do this exercise if you have the incline press[10] machine in the gym you go regularly or at your home.

Directions To Do The Exercise:

  1. For doing the incline press, you will be requiring a pair of dumbbells.
  2. You have to grab one dumbbell in each of your hands. Then lie down on a flat bench by placing your back alone.
  3. Then lie down on the bench that is flat. Also, your back alone should be placed on the bench. Your legs should be placed down on the floor.
  4. You have to make sure that both your feet are placed firmly on the floor.
  5. Or you can also place your feet on a raised platform that is kept alternatively. This can make you more comfortable for maintaining a flat spine on the bench while lying down.
  6. Make sure that both of your arms that are holding the dumbbells are placed straight.
  7. Now you can start with the exercise by lowering the position of the dumbbells that you are holding in your hands.
  8. You have to lower the position of the dumbbell until your hands come close to the side of your chest region.
  9. Make sure that both your hands lie in the same region and position on both the sides of your chest.
  10. After it reaches the chest region, you have to bring your hands back to the upper straight region where it was during the initial stage.
  11. While bringing your hands back you have to do it very gently as you are holding the dumbbell in your hands.
  12. This will constitute for the completion of one rep.
  13. Continue doing the same upper and lower positions of your hands continuously for about 10 times.
  14. Initially, you might feel tough to get adapted to this exercise. So, you can also take a shot and sufficient breaks in between while doing the exercise after the completion of 4 to 5 reps.
  15. Following this exercise continuously and doing them for about 10 times every day can help you to reduce the size of your breast to a greater extent.


#5. Decline Press

Most of the chest exercises will help you to reduce the upper portion of it. But then, the lower portion of your breast really needs special care to get reduced them and make them turn to a proper shape. This decline press[11] is very well known for reducing your down portion of your breast. So, the lower portion of your muscles in the chest region will get reduced significantly after doing this exercise for a couple of days regularly.

Directions To Do The Exercise:

  1. This exercise will require you to lie down on the decline bench.
  2. For this firstly, you have to secure your legs at the ends of the decline bench. Then you can slowly lie down on the decline bench for getting a proper position to do the exercise.
  3. Make sure that your legs are firmly placed on the floor at the ends of the decline bench.
  4. Then take a dumbbell on both your hands and hold them firmly with your fingers.
  5. When you lie back on the bench make sure that your back is placed straight on the bench without any bends or curves. Place your body straight on the bench in such a way that you are comfortable.
  6. Then hold the dumbbells in your hands close to your chest region.
  7. While holding the dumbbells, make sure that you have placed your palms facing in the forward direction.
  8. Now you have to exhale the air while extending your hands and elbows.
  9. You should press the dumbbells that you hold in your hands in the upward direction.
  10. While doing this, make sure that you pull both of your hands together in the forward direction above your chest simultaneously.
  11. In the end, both of your hands holding the dumbbell should be raised straight and must appear above your chest region.
  12. This accounts for the completion of half of the process.
  13. Then you have to inhale the air once you are done with the first half of the process.
  14. Now try to move both of your hands holding the dumbbell to return back to its starting position.
  15. This means that you have to bring both of your hands back to the position near your chest region where it was placed while exhaling the air.
  16. Thus bringing the hands back will account for the completion of one rep completely.
  17. So, you can continue doing them until you finish doing both the up and down part of the exercise for 20 times.
  18. Repeat doing this exercise for at least 20 times a day to get effective and visible results within a few days.


#6. Chest Fly

The chest fly[12] exercises are best known for reducing the breast and also for strengthening the muscles in your chest region. They make the tone of the muscles in your chest region to become stronger and firm. These exercises will add a proper definition and shape to your body. And they also help in increasing the metabolic rate[13] of your body. So, you can do this exercise anywhere and anytime. And the other most important factor is that they are very effective and popularly known for reducing the bra line which many of the exercises fails to offer us.

Directions To Do The Exercise:

  1. Firstly, you have to lie down on a workout bench. While lying down, make sure that you keep your feet straight on the ground and it should be touching the ground also.
  2. It should appear as how you lie down while doing the chest press exercise.
  3. Then you have to grab a dumbbell each in both of your hands.
  4. Make sure that you hold the dumbbells or the weights firmly with your hands and fingers.
  5. Now you have to make sure that both of your hands lie in a 90-degree angle with respect to your chest region.
  6. Then you have to lift both of your hands holding the dumbbell slowly facing straight and up in the air.
  7. While lifting your hands, you have to lift them simultaneously in the upward direction. Also, after lifting both of your hands you have to make sure that they lie in a 180-degree angle.
  8. After lifting, leave your hands to stay above the chest region for a few seconds in the air holding the dumbbells.
  9. Then you can slowly bring both your hands simultaneously and slowly down. This should be done such that you are able to maintain an arc shape movement with both of your hands while doing the exercise.
  10. Do not bring your hands completely down while lowering its position from the upward position. You should stop bringing your hands down as soon as you each your shoulder level. Then you have to slowly out the weights or the dumbbells down after reaching that position.
  11. This will constitute for the completion of one rep of the chest fly exercise.
  12. You have to continue doing them for about 4 to 8 times back to back every day.
  13. Following them regularly for the given number of times will only help you to reduce the breast size more effectively and very soon.
  14. Also, they are very helpful in making you be perfectly fit and active throughout the day. This can help you in obtaining a perfect bra line that is with a perfect shape and a definite body structure.


#7. Shoulder Shrugs

The shoulder shrugs[14] exercise can be performed either with or without a dumbbell or any weights in your hands. But then, it is very important for you to make it very proper. This is unlike the other exercises and it is very essential to do them by following the proper steps. These shoulder shrugs can help you in reducing the upper trapezius muscles. So, this will, in turn, offer a proper and a perfect shape to your breast. This is one among the easiest and effective ways to reduce your breast size.

Directions To Do The Exercise:

  1. The first and foremost rule for doing this exercise is that you have to stand straight and also keep your hands straight in proper alignment that it appears straightly aligned to your body.
  2. Now start to shrug your shoulder in the upward direction. Make sure that you do this gently and slowly.
  3. It is also important for you to keep your shoulders straight while shrugging in a position such that both of your shoulders almost touch the earlobes.
  4. And while shrugging your shoulders, it is important to hold both of your elbows in a straight position. Also, your hands must be placed along the two sides of your body.
  5. This should appear in such a way that both of your hands lie above your upper thigh.
  6. While doing this, you should not roll both of your shoulders in the forward or the backward direction.
  7. Then make your shoulders to return back to its normal position as to how it appeared during the initial position.
  8. You have to repeat doing the same process for about a couple of times until you get exhausted. This does not have any counts for doing them.
  9. Initially, you can start with a low count for doing the exercise. Then you can try increasing the number of times you do the exercise gradually.
  10. You can also hold a pair of dumbbells in both of your hands while doing this exercise.
  11. You have to shrug your shoulders by holding the dumbbells in both of your hands.
  12. Doing this with the dumbbells can be even more effective than doing them with bare hands. The dumbbell shoulder shrug exercise can be more effective in reducing the size of your breast to a greater extent.


#8. Hip Shift

When you wanted to reduce the size of your breast, then there are even some other parts that could help you with this. Some of the other parts like hips[15], legs which are connected to our breast can help us a lot more in reducing the breast size. Breast and hip are connected to one another directly and thus hip shift can cause a great impact on your breast size. More than reducing the breast size, this exercise will make your muscles to be strong and firm. They also make your tissues in that region to be strong and healthy.

Directions To Do The Exercise:

  1. Firstly, you have to stand in a straight erect position without bending your knees or backbone.
  2. Then you have to place your hands in the upward direction by raising it.
  3. After raising upwards, you have to make sure that both of your palms are in a locked position. Both of your hands should be placed in the upward direction such that they lie parallel to your ground or floor.
  4.  Now you can release your index finger in both of your hands. Make sure that all the other fingers in the both of your hands are in a closed state.
  5. After that, you have to start pushing your hip towards backside away from your body. When you do this you have to inhale the air simultaneously. Also when you do this, your body will be reaching a lower state as your hips are moved away from your body.
  6. Once you have pushed your hip completely, you have to slowly bring your hip back to the normal standing position.
  7.  When you bring your hips back to the normal position, remember that you have to exhale the air simultaneously.
  8. Your arms should be in the stretched position throughout the exercise.
  9. When your arms are stretched, this will make your chest region to be in proper size and shape.
  10. Also, shifting the hip away from your body will help in shaping your hip region. So, you tend to make both your hip region and the breast region to be in proper shape and structure.


#9. Upright Rows

Upright rows are also one among the most easiest exercises for reducing the breast size naturally. But then, if you have any shoulder-related issues or injuries you have to surely avoid preferring this exercise. When you do this exercise with any of the shoulder problems, then it will make your injury to become larger and worse. So, try opting for some other exercises other than this. This exercise also involves the activity of your hands. So, the muscles in your arms will become strong. Also, they are very well known for reducing the bloating regions of your body including the breast and the other parts.  

Directions To Do The Exercise:

  1. Like all the other exercises, this exercise will also require you to stand in a straight and an erect position. 
  2. But then, you should not place your legs together like the other exercises. Both of your legs should be placed apart while doing this exercise.
  3. You will be requiring a pair of dumbbells for doing this exercise.
  4. And you have to hold the dumbbells in your hands within your palm like how you do for the other exercises.
  5. Make sure that you hold the dumbbells firmly. You can also use weights for doing this exercise instead of dumbbells. 
  6. Then you have to bring both of your hands together in the lower extended direction. Your hands should be placed closer and in front of your thighs by holding the dumbbells or the weights. 
  7. Now you have to raise both of your hands together in the upward straight position along with the weights or dumbbells in your hands. 
  8. You have to raise your hands such that both lies vertically to your body. 
  9. While doing this exercise, make sure that both of your elbows are higher than your hands. Also, make sure that both are placed in the same position.
  10. While lifting your hands, you can do it slowly and gently.
  11. Once you complete this, then you can bring your hands back to the same parallel position that was near your thighs. 
  12. Continue doing this exercise for at least 5 to 8 times a day regularly to see effective results.


#10. Dumbbell Back Pullover

The dumbbell back pullover is an effective exercise to reduce the breast size and also helps in shaping your chest region. The chest muscles present in your body will get strengthened when you do this exercise. Also, it targets your triceps and makes them be firm, healthy and strong. Your muscles will get tightened when you do this exercise. So, apart from reducing the size of your breast it also makes you look fit in proper shape. And the pullover will involve the activity of both of your hands which helps in shaping and structuring your body parts.

Directions To Do The Exercise:

  1. For doing the Dumbbell Back Pullover you can either stand in a straight position or you can also lie down on a flat bench.
  2. When you lie down to make sure that only your backbone portion is rested on the bench in a flat and a straight direction. 
  3. Both your knees should be bent and your legs must be placed on the floor. Also, make sure that both your legs are landed on the floor firmly. 
  4. You will require a lightweight dumbbell for doing this exercise.
  5. At first, you have to hold the dumbbell using both of your hands.
  6. You have to hold the dumbbell firmly by closing your fingers around the handle of the dumbbell.
  7. Then using both of your hands you have to lift the dumbbell above your head in the upward direction.
  8. When you are lying down, make sure that you don’t bend your body when you lift the dumbbells above your head. If you bend, then it might make you lose the grip of your legs you have on the floor. 
  9. Then you have to slowly bring your hands holding the dumbbell down. When you lower the dumbbell down it should be lowered until you reach the neckline of your head. Make sure that both your hands holding the dumbbell and your neckline lies in the same alignment.
  10. This will account for the completion of one dumbbell pack pullover rep.
  11. Then you have to follow doing the same exercise by bringing your hands up and down for about 4 to 8 times every day regularly. 
  12. This will help in offering effective results in the reduction of your breast size. 


#11. Shoulder Press

The shoulder press is somewhat a troublesome exercise when compared with the other exercise. Initially, you may not feel comfortable while doing this exercise. You may find it very difficult to do the exercise. Once you learn it properly you will find yourself getting adapted to it. And the results you will obtain at the end will really be amazing which will make you continue with the exercise.  This exercise targets your breast and the shoulder region in your body. Unlike the other exercise, this shoulder press will help in shaping all the parts of your body. So, you will surely get a positive impact on your entire body after doing this exercise.

Directions To Do The Exercise:

  1. For doing the shoulder press exercise, you will be requiring a pair of dumbbells.
  2. While doing this exercise, you can either stand in a straight position or you can also sit on a seat that is plain without any bumps.
  3. Then you have to hold the dumbbells in your hands. Hold the dumbbells within your palms and make sure that you hold them firmly by closing your fingers.
  4. Once you hold the dumbbells in your hands, you have to raise the dumbbell in the upward direction. You have to raise both of the dumbbells until it reaches your ears.
  5. While raising your hands holding the dumbbells, you also have to make sure that your elbows are at an angle of about 180 degrees.
  6. Then you have to slowly and gently raise your hands holding the dumbbells. Once you have lifted the dumbbells in your hands, you should hold on in that holding position for about 2 to 3 seconds.
  7. You should not move your hands for the given duration in that upward direction.
  8. Once you finish doing this, you can bring both of your hands back to the starting or the initial position.
  9. This will account for the completion of one rep of shoulder press.
  10. You have to continue doing the same exercise in the given process for about 4 to 8 times continuously.
  11. For getting effective results, you have to start doing the exercise every day for the given number of times.


#12. Anterior Front Raises

The anterior front raise is much more similar to the upright rows exercise that was specified before. The only difference is that you will be using your arms in a different way in this exercise. And this exercise also actively reduces the size of your breast. They help in burning the excess fat content that is present in the upper portion of your breast region. And apart from the breast region, it works very well on the entire upper portion of your body in reducing the extra fat content present in the upper portion of your body including the arms, shoulders and chest region.

Directions To Do The Exercise:

  1. You can do this exercise either with or without using a dumbbell.
  2. But then, using one light-weighed dumbbell can be more effective while doing this exercise.
  3. You have to hold the dumbbell using both of your hands together. You have to hold the handle by locking your fingers within it. Make sure that you hold it by closing your fingers with a grip. 
  4. Then you have to stand straight in an erect position while doing this exercise. 
  5. Also, make sure that both of your legs are placed together without any gaps in between them. 
  6. Then you have to raise your hands holding the dumbbell upwards until it reaches the height of your shoulders. 
  7. While you raise your hands, make sure that both of your arms are placed parallel to the ground.
  8.  After lifting your hands fully up to shoulder length, then you have to bring both of your hands together to the initial position.
  9. Repeat doing the same exercise for about 3 to 4 times every day regularly. 


#13. Side Raises

Performing side rises exercise will be requiring you to hold a pair of dumbbells in each of your hands. You can do this exercise for reducing the excess fat content present in your breast or the chest region. The excess fat content gets decreased when you try following this exercise regularly. Rather than reducing the excess fat content, they help in strengthening the muscles in your shoulder as this involves your hands to perform the exercise. And they also offer a perfect shape to your breast and a definite structure to your body at the end.

Directions To Do The Exercise:

  1. For this exercise, you have to begin by placing both of your legs straight and joined together by standing erect.
  2. Then hold one dumbbell in each of your hands using your hands. Make sure that you hold both the dumbbells firmly within your fingers closing your palms.
  3. While holding the dumbbells in your hands, you have to make sure that both of your hands are placed in a 90-degree angle to your chest region.
  4. Both of your hands should be placed in the same position such that they lie in the opposite direction to one another.
  5. Once you place both of your hands in a proper position at the given angles, you can start with the exercise.
  6. Now you have to gently bring both of your hands down slowly. You have to lower your hands until it reaches your lower thighs on both the sides – the right and the left sides.
  7. Once you are done with putting both of your hands down together, you have to start lifting them up.
  8. Make sure that you lift both of your hands together until you bring them back to the initial position. The initial position refers to the 90-degree angle position with respect to your chest region.
  9. You have to repeat the same steps of bringing both of your hands up and down simultaneously for about 3 to 8 times.
  10. Continue doing the same exercise for the given number of times every day to achieve the desired shape and size of your breast and body.


#14. Jogging

Jogging could be one of the most common ones that each and every individual should include it in their daily life irrespective of gender and age. There are huge advantages that could be obtained when we go for jogging regularly early in the morning. The inhalation of fresh air and the exhalation of the unwanted air and other impurities present in our body happen when you prefer to jog by early in the morning. And when it comes to women there are a lot of benefits when compared with the physical and mental health. It can also help in reducing the size of your breast. Most importantly, a woman who wanted to reduce their breast size should always include jogging as their regular exercise in their daily life. When you run, the excess fat present in your breast region gets burned and thus your breast size tends to get reduced. Also, it burns the extra fat present in the other regions of your body such as legs, thighs, arms and many more.

Tips For Jogging:

  1. You have to make sure that you have the right shoes that are perfect for jogging that does not hurt your legs.  
  2. While jogging it is very important for you to warm up and cool down to avoid any breathing issues.
  3. Plan a destination at first, and then start with your jogging.
  4. You have to loosen up your body when you are going for jogging. All your arms, shoulders, neck and legs must be left free when you jog. This will help in preventing the muscles in your body from getting cramped.
  5. Make sure that you jog by placing your body in the right position. When you jog, your chest region must be pushed out and your shoulders must be rolled out. This will prevent you from any internal injuries.
  6. If you are completely new to jogging, then it is always better to start little by little. Do not try jogging for a longer duration on the first day itself. Firstly, start with a short destination with a very short duration of about 1 minute. Then you can slowly increase the distance, speed and time on how well your body gets adapted.
  7. When you place your legs on the floor, try to place them gently and slowly. Do not place them harshly or fast as it might lead to some injuries in your legs.
  8. Do not go in the same direction to the same place every day. Try to change the directions and destinations every week or 3 to 4 days.
  9. Do not drink water as soon as you return home after jogging. Leave a small break and drink a lot of water as you will be seating a lot after jogging.
  10. You can also take breaks for a few seconds in between if you feel uncomfortable.
  11. Carry a water bottle so that you can wash your face after completing the jogging. This can make you feel fresh and energetic throughout the day.
  12. You can also measure the size of your breast before starting to jog. Then take measurements for every 10 to 15 days to see the improvement.


#15. Toning Fit

Toning fit can be one of the easiest exercises for reducing the breast size when compared with the other exercises. This helps in toning the muscles present in your hip, elbow, shoulder and chest region. Also, this involves the activity of both your hands and legs. So, you will get a great benefit in making all of your body parts to be fit using this exercise. And you have to lie down on the floor for doing this exercise. Do not do this on the bare floor. Cover the floor with a mat or any cloth before you lie down on the floor while doing the exercise.

Directions To Do The Exercise:

  1. For doing this exercise, firstly you have to lie down on your tummy. Then you have to place your elbows in a bent position.
  2. When you lie down and bend your elbows make sure that your forehead is placed on the floor.
  3. Then you have to slowly raise your head and body together in a bent position.
  4. While raising your body upwards, you have to bend your spinal cord in an arch shape. While you bend your body, make sure that you do in the backward direction.
  5. Then you have to pull the muscles in your stomach away from the floor.
  6. Once you are done with those steps, then you can slowly bring your body back to the normal position like how it appeared initially.
  7. You have to be very careful and do very slowly while doing this exercise. Since this involves bending your body you should do it with at most care and patience. Do not move your body away from the mat that is spread on the floor. Try to lie your body and legs on the mat even while doing the exercise.


This article has been medically reviewed by Dr.Geeta Sundar on 02/06/2019 

Exercise To Reduce The Breast Size

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