Struggling with heavy breasts? Here’s how to reduce breast size naturally

While big breasts are a craze, they can cause severe and never-ending back pain. Try these simple exercises to reduce breast size with ease!
choose the right bra
Whether you choose padded or underwired variety is up to your choice and comfort! Image Courtesy: Shutterstock
Shifa Khan Published: 24 Mar 2022, 15:26 pm IST
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Breasts come in all shapes and sizes. But the bigger your twins are, they can cause continuous tension on the shoulder, neck, and back muscles, leading to nagging pain. Large or heavy breasts pull your body forward all the time and literally get in the way of things we love doing. Not to forget, the bra strap marks at the end of the day, boob sweat, and even running is a pain! Heavy-breasted ladies crave leading a healthy lifestyle or being passionate about sports. Hence, many women consider breast reduction surgery to get rid of extra fat tissue from their twins. However, these simple exercises can help you reduce breast size at home!

To know more about these breast reduction workouts, HeallthShots spoke to Aditi Gupta, Premium Fitness Coach, Fittr

Gupta says, “The breast is the tissue overlying the chest (pectoral) muscles. A woman’s breasts are made of specialized tissue that produces milk (glandular tissue) as well as fatty tissue. The amount of fat around the area determines the size of your breast. Many go the surgical route but a natural breast reduction is also something that can be looked at, by following some simple exercises at home.”

What causes breasts to grow big?

Often breast size is determined by a mix of genetic and hormonal factors. One of the reasons is hormonal changes that can be the reason for the growth of breasts in the human body. The estrogen and progesterone levels in a body affect breasts to grow in size and it becomes heavy. Other than hormonal factors, an unhealthy and unfit lifestyle leads to weight gain which also affects breast size. Other factors that cause breasts to grow large are:

  1. Menstrual cycle
  2. Obesity
  3. PCOS
  4. Pregnancy
  5. Puberty
breast and weight loss
Big boob struggles are only understood by ones who have them. Image courtesy: Shutterstock

Eating right for healthy breasts

Eating the right food plays a vital role in the amount of fat stored in the body and overall body fat can contribute to breast size. By eating a quantified balanced (counting calories), combined with a workout, can not only contribute to weight loss but decrease breast size as well.

Simple and routine workouts at home will help one reduce their breast size. One can tighten and tone the chest muscles well which will give a good body posture and a toned body.

These regular exercises can help to reduce breast size with ease:

1.Weight training

Weight training combined with higher activity levels through the day with quantified nutrition will help in burning excess fat. Burning the entire body fat will gradually help in spot reduction too. When one thinks about weight loss, the first thing that strikes their mind is either cardio workout or weight training. Try doing dumbbell pullovers, as it is the best exercise for heavy breasted beauties. “Ideally, if fat loss is the goal, one needs to burn calories and maintain muscle mass which can be achieved by incorporating both types of exercises in their fitness routine, along with a calorie deficit diet,” says Gupta.

dumbbell pullover
Don’t you dare ditch dumb-bell pullovers if you wish to reduce breast size. Image courtesy: Shutterstock

2. Cardio

A cardio workout burns calories and improves cardiovascular health. Weight training helps burn calories, retain/build muscles and keeps our metabolism high. Thus, to improve body composition and stay fit, it is recommended to include both cardio and resistance training in one’s fitness regime while eating right. Cardio exercises to reduce boob weight are jogging, shoulder press, push ups, side raises, chest press, and wall push ups.

3. Stretching

Women with heavy breasts should include stretching and mobility work in their regular workout regime for strengthening their shoulder and back muscles. This will also help eliminate the back pain and prevent the risk of any muscle injury while working out.

stertching exercises
Stretching is important for your breasts too. Image courtesy: Shutterstock

4. Work your deltoids

Training and strengthening your upper back muscles and rear deltoids is essential to maintain a good posture. Some good exercises to include for this are performing dumbbell or barbell for your upper back and face pull for rear deltoid muscles.


Keep an idea of your risk of weight-related issues.

Check BMI

Show some love to your body with these exercises to reduce breast size. So that, you can enjoy simple things like walking down the stairs and running without shaking the city!

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About the Author

An aesthete and a skincare junkie, Shifa spends most of her time cooking delish food while wearing a sheet mask. At HealthShots, she creates high-octane content that can leave you all a little intrigued! ...Read More

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