Which Exercises Will Help Reduce My Big Breast Size?

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question-icon-newI am naturally very large chested (my siblings and mother are also). I would like to know the best exercises to make my chest smaller as I have tried many exercises and only ended up making my chest larger which makes it seem very unnatural. I’m extremely self-conscious and worry as I have 4 daughters of my own who will have this problem. Can you help?

answer-icon-newMany women wish to reduce their breast size, either for aesthetical reasons when their breasts are disproportionately large, or for health reasons when the amount of weight in the breasts is causing severe back pain. Obviously, the quickest way to reduce breast size is going under the knife for a cosmetic procedure. However, if you can’t afford this or would just rather do it more naturally, there are some exercises and food choices you can employ to try to reduce your breast size.

Since breast tissue is composed of mainly adipose tissue (fat), you will want to follow a plan to reduce your overall body fat levels. When you lose body fat, it will come off from all over your body including your breast tissue. Many women actually see most of the initial fat reduction in the breast region, so it’s a matter of following the right plan to lose this unwanted tissue. So, the best exercises to reduce breast size will be those which stimulate your metabolism to lose body fat, which are cardio exercises like walking, riding a bike and using an elliptical machine. Focus on low impact cardio since most women who have very large breasts simply can’t do high impact exercises like jogging or running. Doing daily cardio exercise for 45-60 minutes will help to burn fat from all over your body and gradually reduce the size of your breasts.

reduce-big-breasts-cardioIf you’re looking for something even more active and allows you to socialize then sports are also on the list of the best exercises, as they count as cardio as well. You can choose whichever you like, but those which use more upper body strength will be more beneficial, as they will focus on strengthening the muscles in your chest area, allowing for better results.

Along with cardiovascular training, you should also add specific strength training exercises to your fitness routine, as this will help build and tone your pectoral muscles, which are located in your chest. Simple as they may seem, push-ups (when you prop yourself on your hands and toes and lower yourself to the floor and then back up) are excellent for toning up your chest. The king of all chest exercises is the bench press (lifting a weight over your chest) which can be performed using either a barbell or dumbbells. These are among the best exercises to tighten up the chest muscles and help reduce breast size. You can do these exercises a few times a week at home or at the gym, but remember to keep the weight light and the repetitions high or you’ll end up building up your pectoral muscles instead of tightening them. Here is a list of several great chest exercises to include in your workout plan (click on the links to view the exercise guides):

Even though these are some of the best exercises to reduce breast size, you still want to watch your diet to achieve the best results possible. You obviously will want to reduce the fat in your diet, as well as sugars, so as to further reduce your body fat, specifically in your breasts. You also want to avoid excess salt since a high sodium intake will increase the retention of liquids which can result in a bloated appearance, making your breasts look larger. Remember to avoid crash dieting and super low calories especially when you’re exercising more. What you want to focus on is eating healthier foods which will aid your metabolism in burning extra fat during exercise and reducing the size of your breasts.

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56 Comments

  1. Mazibuko sibongile on

    I have a problem with my big breasts. I have lost confidence and I can’t seem to do anything because I have gained a lot of weight. What can I do to reduce my breast size?

    • shapefit

      Mazibuko – As the article suggests, it’s important to hit it from all angles when your goal is to lose body fat and reduce your breast size. This means to focus on the big 3 areas that include diet, cardio exercise and strength training. Your diet and cardio workouts are going to take priority if you have excess body fat to lose since these two factors will help you to reduce your overall caloric intake (burning calories with cardio and reducing through diet). Along with your diet and cardio program, it’s important to target the chest with high repetition shaping exercises to tone and tighten the area. It will take some time but don’t get discouraged since hard work and dedication will get you there.

    • I was a triple D and went down to a 38C after losing weight, so you can do it! Just dont eat after 6 since that helped me lose the weight. Good luck!

    • shapefit

      Laurine – One of the best ways to help this is finding the right bra for your current size. There are many types of ultra-comfort bras on the market that do wonders for supporting large breasts while providing maximum comfort.

        • shapefit

          Ginni – Unfortunately, we don’t have any recommendations on specific types or brands of bras. It might be best to try several different types on at the store and ask the sales representative which ones they recommend. As another person noted earlier, JC Penney and Victoria’s Secret offer free bra sizing so that might be a great option to make sure the bras you try on all fit correctly.

        • David Ensminger on

          As a Transmale, I just wanted you to know that my 30GG size didn’t actually cause pain because I was wearing properly fitted bras. JCpenny and Victoria secret do not size you correctly. They still try to tell me I’m a 36DDD because that’s the biggest they carry. Go to a professional bra fitter to get it done right. I have no idea where you live so giving you a place to go wouldn’t work as most professional bra fitters are not located in chain stores.

        • Try a website called Bare Necessities. I have used them for years. My insurance just recently paid for breast reduction. Depending on your height and size of breasts you may be eligible for insurance to cover surgery if that is something that interests you. First you have to talk to your doctor and get a referral.

        • Edith Lances bras work wonders for large breasted women. I have been using them for 7 years. They are pricey but worth it!

    • shapefit

      aakriti – If you have naturally large breasts and your physique is very slim, then you might want to consult with a plastic surgeon about your options for a breast reduction. Petite women who have very little fat on their bodies yet have big breasts usually have to choose surgery but it’s important to consult with a doctor to see what your options are.

  2. I’m 17 years old with 34 DD breast and I want to make my breasts a little smaller before prom in April. I need some exercises besides push-ups because I can’t do them due to my back problems.

    • shapefit

      Emily – Some other great chest exercises are dumbbell flyes and cable crossovers. The best thing you can do to help decrease your breast size is to lose fat from all over your body by doing cardio and eating clean. This should help you decrease the fatty tissue from your breasts and make them smaller.

  3. I am 18 years old and my weight is 60 kgs. I use a 34D minimizer bra but my breasts seem to fall out of the bottom of the bra. I just want to reduce my breast size and lift them up. My lower body is well toned but my upper body makes me hate myself. Can you help?

    • shapefit

      Sofia – The first thing you want to do is get a bra that fits correctly in order to provide enough support for your large breasts. In terms of reducing the size, this article outlines how to help so review it again for more information. Reducing your overall body fat is one of the biggest things you can do to decrease fat from all over your physique, including your breast tissue. Best of luck to you 🙂

    • Hi Sofia, I read your comment and couldn’t help but notice your trouble. It seems to me that your bra size is not correct. It is highly recommended to be professionally fitted once every 6 months or more if you have gained or lost weight or have gone through significant hormonal changes. Based on what you provided, I am willing to bet that your cup size is too small and your band size is too large. Please go to your nearest clothing store and inquire about a bra fitting. JC Penney and Victoria’s Secret offer free bra sizing.

  4. I am 17 years old. My breasts keep getting bigger. I use a 36D minimizer bra but my breasts seems to fall out of the bottom of the bra. I want to reduce my breast size. Can you give me some tips to reduce help reduce them?

    • shapefit

      Ronak – First off, it sounds like you need a different sized bra to provide the right amount of support. For reducing your breasts, you can review the facts in this article to learn the different way to decrease them.

  5. I’m currently 12 years old. I like to stay active but the only problem is that I’m not comfortable running because of my breast size. I always wear sweatshirts, pullovers or jackets to school to make me feel comfortable. How can I make my chest smaller naturally?

    • shapefit

      Hi Mariah – One of the best ways to make your breasts smaller is to lose body fat by following an exercise program and a clean diet. Breast tissue is basically fat tissue so if you can lose weight then you will naturally lose fat from all over your body including your breasts. You can also wear a very supportive sports bar under your clothes to compress your breasts and make them appear smaller.

  6. I’m am 13 years old and I do cheerleading but my cup size is a 38D and it makes it difficult to do my flips. After practice my back is more sore than it usually is. I heard of breast reduction pills and was wondering if a girl my age should take them.

    • shapefit

      Hi Kyla – Don’t waste your money on any type of breast reduction pills or cream. These products simply do not work. Just focus on cleaning up your diet and including cardio exercise which will help reduce fat from all over your body, including your breasts. If you’re already thin with very little body fat and you have naturally large breasts then your best option is to wear a better athletic bra which will help support your breasts during exercise and other activities like cheerleading. Your last option is to visit a cosmetic surgeon and inquire about breast reduction surgery.

    • shapefit

      Hi Pooja – It really depends on how much weight you lose, your age and the overall elasticity of your skin. If you only need to lose 10-20 pounds, loose skin should not be an issue. However, losing over 100 pounds can cause skin issues. Some people can lose a large amount of weight and avoid having excess loose skin, but for most people, loose skin comes hand-in-hand with a high level of weight loss.

  7. Thanks for the great article. I understand that exercise is the key. The thing is, I have already become somewhat thin in the past few months due to stress and I’m not looking to reduce my body fat that much. My target areas are the abdomen area and breasts. I have C cups and I just HATE how big they are. I just wish I had A cups but that won’t be possible. If I can even go down one cup, I would be so happy. However, because I do not want to become small or thin, how would I be able to reduce my chest size? I like the size of my arms and legs and I do not have a large amount of fat to begin with. I don’t want to do any type of surgery. Can’t I still target the chest area without losing much fat elsewhere? Or, am I stuck with this irritating body part forever? Thanks!

    • shapefit

      Div – If your natural body type is thin and are your breasts have always been naturally large for your smaller frame then this really comes down to genetics. I would guess that your mother or grandmother probably have naturally large breasts also. You can try targeting your chest with high repetition (20-30 reps per set) exercises like dumbbell chest flys, cable crossovers and push-ups which should help to tone up the area. However, if you have some fat around your stomach then I would focus on cleaning up your diet and adding in some cardio like running because you still have some excess fat on your physique. Since your breasts are naturally large, the composition of your body fat tends to hoard around the fat stores in your breast region so you need to get really lean in order for the fat loss to finally end up coming from your breast tissue. Hope this info helps 🙂

  8. I am a 26 year old woman. My height is 5’1″ and my breast measurement is a 37, but a 34D bra fits me perfectly. First of all, I’m not sure now which is right! Also, my breasts seem huge to me which makes me very conscious of them. I hate looking at myself in the mirror! My other stats are 37-30-39. Is this good enough or do I need to starting losing fat?

    • shapefit

      Hi Vasudha – If you’re not happy with the level of body fat on your physique then you might want to start on a cardio and weight training plan to lose fat and tone up. Look into testing your body fat percentage to see where you’re at. Here is an article about body fat testing to help you out.

  9. I’m 19 years old and I have very large breasts that make me feel shy and uncomfortable among my peers. What can I do to reduce their size?

    • shapefit

      Hi Chantel – The best way to reduce the size of your breasts is to decrease your overall body fat levels through eating a clean diet and including cardio exercise into your fitness routine. Follow the tips in this article to help you.

  10. I do regular jogging and even though I wear the right sports bra (I hope so, because a consultant helped me pick), my extra huge breasts still won’t stop moving when I jog. Is this going to make my breasts saggy and should I avoid it? I hope you can help. Thanks!

    • shapefit

      Hi Mikan – No, jogging will not make them saggy and should actually help tighten them up since you will be losing body fat and toning up. Just make sure to shop around and find an extra supportive sports bra to keep them in place the best you can.

  11. I am a 33 year old lady who is short but have very big breasts. My cup size is 40F and my bra feels small as it leaves marks on my shoulders. I was wondering about how to dress up to cover my large breasts because my upper body is bigger than my lower body. Please help 🙂

  12. I’m 12 and since I play sports my breasts always keep jumping up when I am running. It’s a bit of a pain and I’d like to know some more excercises I could do to reduce them.

    • shapefit

      Hi Ariana – You might want to look into a better sports bra to help support your breasts more when you run. For exercises, your best bet is to focus more on cardio and your diet in order to lose fat from all over your body which also includes your breasts.

  13. I am 15 years old. I have big breasts which I hate because they make me have marks on my shoulders because of bras. I used to play sports but I stopped because of the tight timetable we had in high school but now when I go to play I can no longer jump or run very well because of my large breasts bouncing up and down when I run. I really hate this because I used to be a good runner and now I feel so uncomfortable running. I am naturally thin so I am asking for a perfect exercise for me. I am also afraid of my breasts falling and getting saggy.

    • shapefit

      Hi Lizy – There really isn’t one perfect exercise for helping to tighten up your breasts and make them smaller. Some women with naturally large breasts lose weight but the size of their bust actually stays the same. This is due to genetics. Losing body fat with a clean, healthy diet along with cardio is your best bet to dropping a few pounds and hopefully some of that weight will come from your breast tissue. In the meantime, try to look a better sports bra with maximum support for your current breast size so you can actually be active without being too uncomfortable.

  14. Thank you for this article. I’m 21 years old and feel very uncomfortable with my 32DD cup sized breasts. I’m just wondering how many calories I should consume per day to lose overall body fat? I weigh 48kg and my height is 147cm.

  15. After having a baby my breast size has increased. Although I’m doing regular exercise and dieting I don’t see any reduction. I’ve lost my confidence and wanted to know if is it possible to reduce the size of my breasts post-delivery.

      • No, I stopped breastfeeding almost a year back. My child is now 2.5 years old. Any suggestions to help me?

        • shapefit

          Hi Apple – There are some women who notice their breasts do not reduce in size after pregnancy or breastfeeding, so you might fall into this group. At this point, you will probably want to continue following an exercise plan along with eating a clean diet and doing cardio to help reduce any excess weight you gained during your pregnancy. By reducing fat from all over your body you should begin to see a little reduction in your breast tissue. You should also follow up with your doctor just to be on the safe side and make sure this is normal.

  16. I’m 19 years old and my 34 size breasts have hurt my self-confidence. They are also causing me back pain. I have problems shopping too since most clothes don’t fit me in the chest. Due to my large breasts, I have problems socializing in college and public areas. Jogging with big breasts is also not easy since my breasts keep bouncing up and down. Help me please!

    • shapefit

      Hi Chihiro – It can be very difficult dealing with large breasts so it’s important to take the steps needed to help reduce them by following the advice in this article. If, after losing body fat through a healthy diet and exercise routine, you still retain a lot of size in your breasts then you might need to consult with a doctor to see what the best course of action is to get them reduced.

  17. I had a breast reduction but my surgeon did more of a lift than a reduction. He will do a revision but only take out 100g from each side which does not seem like a lot. I’m not in a position where I want to lose weight. So “clean eating” whatever that is, isn’t high on the to-do list. Of course there is exercise but if you’re building muscle without losing fat, which not everyone can or wants to do, you are going to end up looking bulkier. Are there any foods or vitamins or minerals that increase or decrease size?

    • shapefit

      Hi Sam – Unfortunately, there are not any type of vitamins or minerals that will change the size of your breasts. The best thing to do is consult with your doctor about the best course of action to get the results you’re looking for.

  18. Thank you for this article. I am 20 and my breasts are very large. This is mainly due to the fact that I put on weight (10 kg in 2 years). I have tried cardio to shed that weight but unfortunately I’m short of breath or feel dizzy after 15 minutes of exercise. I cannot even run 5 minutes without panting. This is quite strange as I played sports earlier, namely swimming and yoga. I would like to know whether there are any alternatives to cardio exercises in order to lose breast fat.

    • shapefit

      Hi Dee – The alternative to cardio is going to be centered around your diet and weight training. In fact, eating a clean diet is much more important than cardio exercise when your goal is fat loss since you can’t “out-exercise” a bad diet. If you can’t do cardio exercise then you will need to really focus on cleaning up your diet and eliminating foods that cause weight gain. This means cutting out the sugary carbohydrate foods and high starch foods like white rice, pasta, potatoes and white bread. Stick to lean protein, fibrous carbs (veggies) and healthy fats in order to maximize fat loss. It will be difficult but stay focused and if you truly want to lose the weight you will do it. It just takes time and dedication to stay on track with eating a nutrient dense diet. Along with your diet, you will want to include weight training into your routine. Hopefully this doesn’t tire you out like cardio does. Lifting weights is crucial for fat loss since you can add lean muscle mass to your body which will help you burn additional calories each day. Shoot for 3 days per week of weight training with 12-15 reps for each set (5-6 sets per muscle group). Break up your days like this: Monday (Chest/Back), Wednesday (Legs) and Friday (Shoulders/Arms). When you combine weight lifting with a clean diet, you should see great results within 90 days. Best of luck to you 🙂

  19. I’m 22 years old. My breast size is 34AA and I want to reduce my breast size without losing overall body fat. How can I do this?

  20. First off, thanks for the article! I’m 16 years old, 5’5″ and I have a 32DDD breast size which is a total pain. I also suffer from a severe backwards shoulder dislocation, ripped tendons and bone fractures to my right shoulder. Are there any particular exercises that will target my breast fat that perhaps don’t require too much shoulder stress or do I have to tough it out? I’m already fairly slim, except in the bust area which is quite awkward because I’m a high ranking martial artist so my uniform pulls open a lot. I’m also a vegetarian and follow a healthy diet. I have a sturdy, well fitted sports bra and a normal bra. I’ve had a naturally large chest since I was 11 (runs on my dad’s side of the family) so this isn’t brought on by weight gain. I don’t think I would be covered by insurance for a reduction. I’m a 16-year-old girl who looks like a 25-year-old women. Please help!

    • shapefit

      Hi Katerina – I was going to recommend more cardio to burn off excess fat but since you’re already fairly slim, this might not be the best route to take. Since you have issues with your shoulder, you need to be very careful with any type of movements that could cause additional problems to that area. Have you ever tried using elastic exercise bands for training your chest? These may help since they are much less intense than using free weights and machines. Check out our Exercises Bands Guides for different exercises that might help tighten and tone up your chest. Make sure to get the okay from your doctor before doing any specific resistance training on your injured areas just to be on the safe side. If this doesn’t work, then you might just need to investigate further into getting covered by your health insurance for a breast reduction.

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