Which Exercises Will Help Reduce My Big Breast Size?


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-breast-sizeIf 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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  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.

    • 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

      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.

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