5 Most Effective Exercises To Reduce Breast Size (#5 is the Best Move)

Exercise is an important part of any weight loss plan. It helps burn calories, build muscle, and improve overall fitness. But there are also specific exercises that can help you lose weight while reducing your bust size.

It’s not uncommon to want to reduce your bust size. And when women talk about it, they want to focus on quick and effective exercises. These exercises target your chest muscles by moving your arms and shoulders.

The muscles of the breast need to stay active and pumping to have an effect. And the following chest workouts are more likely to help you reduce breast size. You can pair these 5 most effective exercises to reduce breast size with running. This quickens the process and tones all muscles of your body. While also lifting your breasts to prevent sagging.

[YouTube video: https://www.youtube.com/watch?v=sLiCF6FZxT4]

5 Most Effective Exercises To Reduce Breast Size

How To Reduce Your Breast Size?

When it comes to choosing the most effective exercises, it’s important to understand the basics. What kind of chest exercises of right for your body type? Do you want to improve the shape of your breasts while tightening the muscles?

Breast reduction in women may not be as simple as it looks. Here are the proper instructions for it. But first, it’s time to warm up!

[YouTube video: https://www.youtube.com/watch?v=Ks-lKvKQ8f4]

#1 Wall Press

Do you know the basic pushup position? You place all your fours on the floor. With your wrists below your shoulders forming a straight line. Your body must form a straight line from head to toe.

Now, a wall press is the same technique but with your palms pressed against a wall. You’re facing the wall instead of the floor. Place your feet a few centimeters away from the wall.

Bend your upper body and push yourself towards the wall. Bend the elbows in a comfortable manner. Once your chest reaches the wall, count to five, and get back to the original position.

Make sure your hips and back are straight as you lower yourself toward the wall. Breathe naturally and repeat each press 12 times. Take a 20-30 second break after each set for 3 complete sets.

Woman dumbells

#2 Anterior Front Raise

This exercise will increase your chances of reducing breast size. It’s one of the best 5 most effective exercises to reduce breast size. An Anterior Front Raise burns body fat from the upper chest region. It also works your muscles for perfect toning and tightening.

You can do these with or without the use of dumbbells. To increase effectiveness and stamina, dumbbells are essential. You need to how much weight you should use for the raises.

Stand up straight with your legs shoulder-width apart. And arms at the side. Lift your arm up to shoulder height. Make sure your arms are parallel to the ground. Keep your arms in this position for 2 seconds and lower them back to the starting position. Repeat this motion 12 times. Take a 30-second break after each set for up to 3-5 complete sets.

#3 Bench Press

A bench press has many health benefits from boosting metabolism to perking up your bust. And it can reduce your breast size. Why else would it be one of the 5 most effective exercises to reduce breast size?

To do the bench press, you need a proper bench and dumbbells. Lie down on the bench with your knees bent and feet on the floor. Raise your arms at a 90-degree angle in front of your eyes. Hold the dumbbells on each hand. This is the starting position.

Pull your arms back with your elbows extending sideways. Hold the position for 5 seconds. This makes a single rep. Repeat 10-12 times. Take a 30-second break after each set for up to 3-5 complete sets.

Woman Shrug Exercises

#4 Shoulder Shrugs

Shoulder shrugs need only dumbbells and a good posture!

Stand up straight with your legs shoulder-width apart. Lift your shoulders as if you’re shrugging until they reach your earlobes. Make sure your elbows are straight. A basic shrug of the shoulders is good enough. And even better with a pair of light to medium-weight dumbbells.

Side arm raises to reduce breast size

#5 Side Raises

Similar to anterior front raise, side raises are one of the 5 most effective exercises to reduce breast size. You’re already familiar with this exercise as it’s what anyone who wants to fly does. Yes, that’s right! All you have to do is lift your arms and fly like a bird.

Stand up straight with your legs shoulder-width apart. Raise both arms sideways while keeping your palms facing the thighs. Keep your elbows straight and arms parallel to the floor.

Hold this position for 10 seconds and lower your arms back to starting position. Repeat this motion 12 times. Take a 30-second break between each set for 3 sets.

Final Thoughts

There is no secret to reducing your breast size. But there is a proper technique and form. Many women choose to wear minimizer bras for large breasts. This is a good alternative for women who experience pain and discomfort. But once you follow these exercises, you might not have to!

Doing the right exercises along with drinking plenty of fluids is imperative. But what you also need to do is eat healthily. You can’t burn fat if you’re consuming high-fat foods.

Consistency is key to making ground-breaking lifestyle changes. But what’s also much-needed is persistence. For long-term life changes, you need to be smart and proactive. What do you guys think?

About the author

Jennifer Kessler believes in worrying less and enjoying more. She knows it’s easier said than done. So she creates articles and a sea of useful content to guide pregnant women and moms through the journey. Her way of thinking about motherhood, parenting, and pregnancy is quite extraordinary yet simple. And she wishes to spread that joy in every way possible.


  1. https://stylesatlife.com/articles/breast-reduction-exercises/
  2. https://www.livestrong.com/article/390722-can-exercise-reduce-breast-size/
  3. https://www.befitandfine.com/8-easy-breast-reduction-exercises/

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One comment

  1. Excellent article…
    Thanks for this great article. I really appreciate

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