Simple Effective Exercises To Reduce Breast Size:
Let us now look into 10 simple and best exercises to reduce breast size at home:
1. Wall Press
Wall press is one of the simplest exercises that you can do anywhere. All you need is a wall to get started. The process is similar to that of a regular push-up, but here you do it in a standing position. This exercise strengthens the pectoral muscles and burns the fat in your breasts and armpits. You can notice an improvement in 1 week if you perform it every day.
Steps To Perform:
- Face the wall and stand just over one arm’s length away.
- Make a comfortable stance probably a few centimetres between you and wall.
- Keep your feet shoulder-width apart.
- Place the palms of your hands flat against the wall at shoulder height, approximately shoulder-
- width apart.
- Keep your feet planted firmly on the floor. Do not lift or shuffle your feet during the exercise.
- Now, bend your elbows and lower your upper body towards the wall
- Lower yourself to a count of four.
- Breathe in while you are lowering yourself.
- Keep your back and hips straight as you lower yourself.
2. Push-Ups:
Push-ups can tone your chest muscles and reduce the size of your breasts. They also tighten the area and prevent a saggy appearance. However, push-ups alone cannot do wonders. They must be combined with other forms of cardio and strength training exercises to reduce overall body fat and a visible difference in your breast size.
Steps To Perform:
- Put your hands next to the shoulder and lie flat on the rubber mat. You can also do this on a wooden floor.
- Now try to push the body onto your knees. After this, pull your stomach in. Always try to keep the body in a straight line.
- After remaining in the position for a few seconds, push your body back down. This push-up exercise is the best home exercise to reduce breast size.
- This is generally the best breast reduction in exercise.
3. Bent Knee Push Up:
This is a modified version of a push-up. Instead of lying down flat, you bend your knees to perform the exercise. Just like the conventional push-ups, a bent knee pushes up also strengthens your pectorals and make them firmer. It is a rigorous exercise and will force you to lose significant calories.
Steps To Perform:
- Lie on your stomach and put your hands below the shoulders.
- Bend the lower legs behind the body and keep the ankles crossed.
- Straighten the arms to press the body upward, then slowly bend your arms and lower the body toward the ground. Press your body back up.
- Repeat this for 10 to 15 times.
4. Cardio Workout:
Cardio exercises like walking, jogging, swimming and aerobics can help you shed overall fat in the body. They boost your metabolism and quickly burn your calories to see a noticeable difference. Performing them along with push-ups and strength training, can change the size of your breast and make them appear smaller but firmer!
5. Leg Raise:
The Leg raise exercise does much more than reducing the size of your breasts. It can tone your abdominal muscles and controls the sagginess of your bust. This easy breast reducing exercise can give you good results without going to the gym. Follow these steps to know how to do it:
Steps To Perform:
- Lie flat on the floor and place the arms to your sides.
- Draw the stomach muscles into the spine. Inhale and raise the legs off the floor, keeping the knees straight.
- Keep the buttocks on the floor and hold your breath for a few seconds. Then exhale and lower your legs to the floor.
- Repeat this workout for five to ten times. It is the best breast reducing exercise and gives a perfect shape to your breast if you do this work out regularly.
6. Shoulder Shrugs:
Shoulder shrug is undoubtedly one of the most effective exercises to reduce your cup size. It pushes the muscles inside and tones them. With regular practice, you can notice a tightened bust line that also looks perky. Shoulder shrugs are better performed with a dumbbell or even a filled water bottle to add some weights.
Steps To Perform:
- Stand straight first and foremost and then shrug keeping your shoulders straight almost, so they touch your earlobe.
- Your elbows should be straight as well and keep your hands alongside your upper thigh. You don’t need to do shoulder rolls with this; just the basic shrug will do fine by itself.
7. Upright Rows:
This is the best exercise to reduce breast size naturally. The next breast reduction exercise asks for you to stand straight yet again, but this time with your feet kept apart. Although it looks simple, the exercise can be challenging to perform. So, beginners must do it with caution.
Steps To Perform:
- Raise your hand place it straight in front of your thighs. This will allow some pressure to both your hands and shoulders.
- Pull your hand up with the weight you are holding and then follow your body figure accordingly.
- Your elbows should always be higher up than your hands when you are doing this exercise.
8. Anterior Front Raises:
The next breast reduction exercise makes use of a dumbbell or weights in both the hands. By moving your hands up and down in isolation, the exercise strengthens your shoulder muscles, along with toning your breasts.
Steps To Perform:
- The reach of your hand should be around your shoulder’s height, and your arm should this time be parallel to the ground.
- So, you don’t have to worry about keeping your elbow out of your hand’s way or higher than that for the record. This exercise is easier and can be performed twice each day easily.
9. Side Raises:
The side raise is a great exercise to reduce the excess fat around your breasts and reduce the size by a few cms. Using a weight like a dumbbell can increase the effectiveness of this exercise and speed up the results. Along with a firmer bustline, you can also notice a slight lift in your shape.
Lobes and Lobules
Each breast contains 15-20 smaller sections called Lobes.
These lobes radiate from the nipple like the spokes of a wheel in a circular manner.
Further, each of these lobes is made up of small sac-like structures called Lobules (or Milk glands), which produces milk for breastfeeding woman.
Lobules are arranged in clusters like a bunch of grapes.
And, these lobules secrete milk when they receive specific hormonal stimulation.
The lobes and lobules are connected together by small tubes called Ducts.
These ducts are nothing but thin tubes that carry milk from lobules to the nipple.
2. Tissues
Lobes and ducts are surrounded by fat cells.
There are lots of fat tissue present in the breast. In fact, most of the breast is composed of fat cells.
The collection of these fat cells is called Adipose Tissue.
The amount of fat determines the size of the breast.
And, this fatty tissue is what that gives the breast it’s soft and fluffiness.
In addition to that, breast contains a fibrous connective tissue called Cooper's ligaments that provides integral support and shape to your breasts.
Coming to the nipple, it is used to breastfeed the infants.
The nipple is surrounded by a small darkened area called Areola.
The areola contains small sweat glands called Montgomery's glands that secrete moisture, which acts as a lubricant for nipple during breastfeeding.
3. Lymphatic System
Along with the fat cells, breast also contains Blood Vessels, Lymphatic Vessels, Lymph Nodes and several Nerves.
The Lymphatic system is a part of an immune system that involves a network of lymphatic vessels and lymph nodes.
Their primary function is to transport lymph throughout the body.
Lymph is a colorless fluid that contains disease-fighting white blood cells.
Lymphatic Vessels are thin channels similar to blood vessels but they carry lymph instead of blood.
Lymph vessels are connected to small bean-shaped structures called Lymph Nodes.
These nodes filter the lymph fluid from bacteria and other harmful substances.
Lymph nodes are found in clusters in various parts of the body which includes chest, armpits, neck and groin.
Blood vessels and lymphatic vessels carry blood and lymph fluid to and from the breast tissue to the rest of the body.
In childhood, both boys and girls have similar breast tissue, but as they grow up, girls will have significantly more breast tissues than boys.
This is because, when boys attain puberty, testosterone hormone levels rise and estrogen levels decrease that prevent further breast development
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Below, we have curated some exercises (with and without equipment separately) to lift the breast.
These exercises will strengthen the pectoral muscles supporting the breasts by giving your bust a lift and making them firm.
The following exercises won’t increase your cup size from A to C. But, it will tone your chest muscles and enhance the appearance of your breast naturally.
For best results, perform these chest exercises 3-4 times a week.
Strength - training exercises to tighten up the chest muscles and reduces breast size
- .Get into a pushup position. But stand on your hand completely up on the tip of your feet. No move your hand left to right right to left. It builds your pectoralis major muscle. Now do a chest pass make your elbows coming out to the side carrying some weights and lifting them up and down.
- . With same method laying on your back, now carry those weights half way up (above your belly button) pushing up and touching your elbows to the floor.
- . Now in the same position while holding weights (dumbbells).open your arms flat on the floor. Now lift it up in a way as your hugging a tree. Move the weights up and down.
- . Now keeping your hands with weights flat on the floor, lift them half way above your belly, by performing up and down. This exercise helps abs also tightens breasts' muscles.
Aerobic exercises speed up your metabolism rate, which in turn reduces overall body fat. Once you start losing weight, your breasts will automatically reduce in size.
1.the stair climbing is a simple aerobic exercise that you can do it daily.
2. Cycling is another great form of aerobic exercise and there are many more exercises.
Cardio: a regular exercise regimen will help you lose fat throughout your body, including your breasts. Certain cardiovascular and strength - training exercises target fat in the chest and the upper body. Women who have very large breasts should go for low - impact cardio exercises on equipment like a
1. stationary bike
2. treadmill
3. elliptical training
for 45 minutes at least for 5 days a week.
What to eat
Ginger is used to reduce breast size. It increases the body's metabolic rate to help burn more fat. This also affects the breast size since they are mostly made of fatty tissues. Boil one teaspoon of grated ginger in one cup of water for 10 minutes. The strain, add a little honey and sip it slowly. Drink two to three cups of ginger tea daily.
Massage is an age old remedy to reduce overall body fat as well as breast size. When massaging your breasts, give equal time to each breast. Apply warm olive or coconut oil on your breasts. Using your middle finger and ring finger, massage each other breast in the circular motion an upward direction for 10 minutes. Repeat the massage twice daily for at least 3 months to notice size reduction.
Green tea is also effective in losing overall size. Catechins found in green tea helps to reduce the size. In addition, green tea reduces the risk of breast cancer. Add 1 teaspoon of green tea leaves 2 a cup of hot water. Cover and steep for a few minutes. The strain, then add a little honey. Drink three to four cups of green tea daily for at least a few months.
Best Exercises To Firm & Lift Your Breasts + Habits That Cause Sagging Breasts
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