How to

How to make your Boobs Smaller through Exercises at home

Are you looking for how to make your boobs smaller with exercises quickly at home? People’s eyes are often attracted to big things. Many of us women must have experienced this as well. Here we are talking about those women worried about their breast size. As a woman, I can very well understand your pain. Sometimes we attract someone towards us by having a large breast size.

Sometimes, it becomes a reason for shame for us. If you are also troubled by large breast size, then we will not tell you about any surgery or lotion, but today we have brought how to make your boobs smaller with exercises quickly at home for you, by doing which you can reduce your breast size

In This Article

Should you Reduce Breast Size?

It is important to remember that lowering breast size is, first and foremost, a personal preference. If you want to reduce the size of your breasts, you are welcome to read about the risk and then proceed.. Breast reduction, on the other hand, is not always an option for women due to a lot of health concerns.

There is no such thing as right or wrong. Some people, however, find that having huge breasts makes it difficult to go about their regular lives. According to some research, the use of big bra cup sizes has been linked to shoulder and neck discomfort. Cosmetic or psychological factors may also motivate people to lower the size of their breasts.

Benefits of having Smaller Breasts

A significant benefit of having tiny breasts is that you won’t have to deal with the backache that other women must suffer. It may be challenging and even painful for a woman to live with large breasts. 

Women with bigger breasts often express their dissatisfaction with the lack of options for bras that fit them properly. To discover a cup range that goes up to the larger cup size. It’s also challenging to find affordable bras, and even when you do, they’re hard to find in flattering designs. There are many more options for smaller ladies, and they don’t have to spend as much. If you have small breasts, this is one of the key perks of having them!

You can do jumping jacks and other jumping-related exercises far more quickly if you have a small breast! When it comes to working out, finding a sports bra that is especially supportive for women with larger breasts might be challenging.

How to make your Boobs Smaller with Exercises

Breasts are made up of fatty tissue; therefore, lowering your total body fat may help you have smaller breasts. You may reduce the size of your breasts by making simple lifestyle, dietary changes and with exercises.

Let us tell you in detail about how to make your boobs smaller with exercises quickly at home for you. 

1. Push-Ups 

reduce breast size push ups

Push-ups are one such exercise learned in the gym, a very common exercise. To do this exercise, you first lie down on your stomach on the ground; after that, keep your entire weight on your hands and feet. During this, your legs and knees should be straight. Slowly bring your body down. During this, you also bend your elbows. 

By doing push-ups, your breasts will touch the ground, due to which their size will start decreasing. 

2. Shoulder Shrugs 

Shoulder Shrugs 

To do shoulder shrugs, first of all, keep your shoulders straight. After this, you take your shoulders to the ear. During this, your shoulders should be straight. While doing this exercise, keep in mind that you only have to lower your shoulders; you do not have to roll them. You can easily do this exercise at home too. 

3. Upright Row

Upright Row

To do this exercise, you first stand straight and then slowly bring your hands to the front of the nose. During this, keep your elbows above your hands. You can also utilize dumbbells to perform this exercise. 

4. Shoulder Press 

This exercise may be a little difficult, but it is very beneficial. You can do this exercise sitting on a seat. For this, you take your hands above the side of the ear and then hold it for a few seconds and then slowly bring the hands down. 

5. Anterior Front Raises 

This exercise is similar to the exercise mentioned above. In this exercise, you have to keep your hands in front of your body. In this, you do not need to move your hands upwards. You should keep your hands parallel to the ground. 

6. Side raises 

Raising the side will make you feel like flying in the air. Actually, in this exercise, your hands are on the side and then slowly go up. You will feel as if you are flying.

While doing this exercise to reduce breast size, you should remember that you should not lift heavy weights directly. This can cause pain in your muscles. Do this exercise only in the presence of a trainer. 

7. Jogging 


You can quickly go jogging by getting up early in the morning. For this, you can also enjoy jogging by listening to music by putting earphones in your ear. Due to this, along with reducing your body fat, the breast size is also reduced. 

8. Swimming 

Do you know that you can also reduce your breast size by swimming? This is a kind of cardio exercise that reduces our breasts’ size. That’s why you can also bring your breast in shape with the help of this exercise.

8. Climbing Stairs 

This exercise is the easiest. With this, you can quickly reduce the size of your breast. For this, do this exercise daily for at least 20 minutes. With this, your body and breast will come in the right shape. 

9. Hip shift 

Hip shift 

The connection between our hips and breasts is different. Standing parallel to your ground, quickly open your legs a little and sit down halfway. While doing this, you push your hips backward. Then get up. Do this at least 10 times. With this, you will see the best results in a few days. By doing this you will be able to reduce your breast size quickly. 

10. Wall press exercise 

Many of you must have tried this exercise after drinking. Yes, we are talking about the wall press exercise, which you can do easily. For this, you have to put your palm on the wall and push it. 

11. The Half Moon Pose

Half Moon Pose

By doing Ardha Chakrasana, your breast size will be reduced quickly. This exercise has all the exercises that keep your body fit as well as helps in reducing your breast size. You can quickly try all these poses. This will also reduce your stress. 

12. Bikram Yoga Exercises to reduce Breast size 

Doing this exercise can quickly reduce your breast and body fat. Do this exercise in the presence of your trainer for at least 90 minutes. There are 26 cool poses in this exercise. 

Causes of Breasts Getting Bigger

Breast development continues throughout life in women. Breasts are made up of adipose tissue and glandular tissue to which hormone receptors are attached. Adipose tissue is a type of fatty tissue that fills the breast, whereas glandular tissue or breast tissue produces milk in the breasts. Due to the changes in hormones in the body, these tissues start expanding, and the breasts start looking bigger after a time.

1. Breastfeeding 

Many hormonal changes take place in a women’s body after becoming a mother, due to which the breasts start feeling swollen. When you are breastfeeding, your breasts swell or enlarge, and when breastfeeding stops, the size of the breast automatically returns to normal. So there is no need to worry at all in this situation. 

2. Age 

With increasing age, the ligaments of your breasts start loosening, which can lead to the problem of breast sagging. 

3. Genetics 

Genes (genetic traits) are responsible for influencing the shape and size of your breasts as they affect the hormonal levels. 

4. Weight 

Your breasts have the highest amount of fatty tissue, so whether your breasts are small or big, your weight directly affects them. A difference in the size of the breasts also becomes visible as the weight increases or decreases. 

Additional Tips: How to make your Boobs Smaller

Instead of surgery or medicine, adopt these measures, the size of the breast will automatically decrease. The normal size of a woman’s chest or breast adds to her beauty. But sometimes, its large size makes women uncomfortable. 

The breast is an integral part of the beauty of women. Many women resort to medicines or surgery to reduce breast size, which has many side effects in such a situation. Here we will tell you some additional tips how to make your boobs smaller. That is, in simple language, if you take care of your body and stay fit, then the size of your breast may also be balanced. Let us tell you about some natural ways to reduce boob size

1. Diet

Most of the breast is adipose tissue, i.e., fat. If you reduce fat from your body likely, the breast size will automatically decrease. For this, you will have to burn more.

Calories than the calories you take, you will have to do a lot of physical exercises. Along with this, you have to take low-calorie and high nutritional things. You have to consume fruits, vegetables, fatty fish, grilled chicken, etc. 

Don’t use condoms or pills; adopt these indigenous methods to be very effective. 

2. Workout

With diet, you have to do a lot of exercise to burn fat fast. This will also affect the size of the breast. Many people believe that certain types of exercise help burn the fat of a particular part, but this is not entirely true. Exercises like pushups can strengthen your arms and chest muscles but not eliminate breast fat. You need to remove fat from the whole body in such a situation. Laughing exercises like running swimming effectively burn fat from all over your body. 

3. Decrease Estrogen Hormone

Estrogen plays an essential role in increasing breast tissue. In such a situation, you can reduce boob size by eliminating the excess estrogen. Hormonal contraceptives include the hormones estrogen and progesterone. Consumption of these contraceptives can increase the size of the breast. Its effect is seen more when a woman stops taking these medicines. Research has shown that a woman can improve estrogen levels by changing her diet. For example, flaxseed is very effective in reducing estrogen from the body. 

4. Binding

With a focus on how to make your boobs smaller and diet, you will need to tie the breast properly. Tying the breast properly will not happen; it will shrink the tissue, or its size will not increase. Instead, it will be beneficial that they will not be flat and look small in appearance. This will not make you feel uncomfortable. You should talk to your doctor about a safe way to tie. There are many types of binders available in the market for tying breasts. 

After doing all these, we knew how to make your boobs smaller with exercises; tell us in the comments below how helpful all these exercises work for reducing breast size.

Be Sure to Read: How to Prevent Sagging Breasts Naturally


Dr Maria

MD. Board Certified physician. Fellowship In Family Medicine UK. 8 years of medical experience in Lifestyle-related health disorders. Graduated from AIIMS – All India Institute Of Medical Science, INDIA

Related Articles

Back to top button