10 Effective Breast Reduction Exercises You Can Do at Home (Natural & Proven)

Many women who have looked into non-surgical interventions and solutions for breast reduction hold the commonly held belief that there are no exercises that are effective for breast reduction. This turns out not to be the case, which will be welcome news to women with large breasts.

If you have large breasts, pain, discomfort, and even embarrassment can be a part of everyday life. Therefore, it’s natural to look into methods of reducing breast size, and a well-constructed exercise plan can be part of the solution. What’s more, these exercises can easily be done in the comfort of your own home, without any need for special equipment.

While an exercise plan may result in a small reduction in breast size, you may also wish to look into the possibility of having breast surgery to address the issue. At Manchester Private Hospital, our team of expert cosmetic surgeons always apply a consultative approach so that you get the outcome you desire. However, if you want to give the natural approach to breast size reduction a go, keep reading, and we’ll show you how!

8 of the Best and Most Convenient Breast Reduction Exercises

While there can be no promise that these breast reduction exercises will deliver the reduction in breast size you require, you’ll be increasing your metabolism, improving your joint health, and burning calories. So it is worth sticking with the program.

When paired with healthy eating and a moderate amount of non-exercise movement, you will increase the likelihood of achieving the desired result.

Push-ups

This humble push-up is perhaps the most notable of all callisthenic movements! It targets predominantly the 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
• Repeat!

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

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 that 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 reduce your breast size.

How to perform this breast reduction exercise:

• Stand upright with your feet shoulder-width apart
• Place your hands at the same level as 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.

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 due to large breasts, you may want to get fast solutions to start feeling like your best self sooner rather than later.

At Manchester Private Hospital, we offer free consultations for our breast reduction surgery at our prestigious hospital.

Your safety and comfort are our top priority, which is why our breast reduction procedures are carried out in our private hospital in Manchester. 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.