Women are particularly conscious about how they look and how they would fit inside clothes. One of the most concerning areas for females is the breast size, which affects their choice of dress. Unlike surgeries and other invasive procedures, natural exercises are considered much safer. Dr. Aggarwal’s Aesthetics always recommends trying out natural methods before opting for any surgical treatments.
In this blog, we will explore the top 20 best exercises that might suit you in reducing your breast sizes naturally.
20 Exercises to Reduce Breast Size in 7 Days
An important fact to note is that immediately reducing breast size within 7 days is unrealistic. However, some changes might be noticed.
So, let us start with some of the popular exercises which can help in reducing fatty tissues inside your breast:
1. Chest Press with Dumbbells
Chest presses with weights (dumbbells) are particularly known to target the Pectoral muscles. Targeting these muscles helps you shape the chest and reduce the fat tissue over time. The steps to conduct a chest press are as follows:
- Lie on your back, holding dumbbells on both hands (equal weights), and your elbows must be bent in 90 degrees.
- Push the weights upwards until your arms are fully extended, and then gradually lower them back.
- Make sure that throughout the process, the pressure of the dumbbells is directly applicable to your chest muscles.
2. Push-Ups
Push-ups are one of the most underestimated exercises, yet this is the most effective one. It is also recommended to pair the exercise with a healthy and balanced diet to observe the best results.
To perform the exercise, do the following:
- Start with a plank position (another popular full-body workout exercise with minimal movements).
- Now lower your body until your chest almost touches the ground, and then gradually push back upwards.
3. Wall-Press
To start with the exercise, follow these steps:
- Stand facing a wall and place your hands in line with the shoulders.
- Lean towards the wall gradually, and then make sure that your forehead nearly touches it.
- Return to the earlier position.
4. Arm Circles
Arm circles help you tone the arms and shoulders, indirectly applying pressure on the chest muscles.
How to perform the exercise:
- Stand straight and make sure that your arm is extended towards the sides.
- Rotate your arms in the clockwise direction for 30 seconds, and then reverse the movement again.
5. Jump Rope
These exercises help you reduce calories and burn fats, which helps reduce breast size. This helps you naturally reduce your breast size by triggering weight loss.
6. Plank to Push-ups
This exercise is known to help you entirely work out the upper body. Therefore, it is an indirect exercise for toning the muscles underside the breast. Follow the steps below:
- Start in the forearm plank position
- Push into a standard plank position, and now lower your back to the plank position
7. Burpees
Burpees is an excellent full-body exercise that targets multiple muscle groups, including the chest. Stand in a squat position. Now jump back into a plank position, and jump forward and jump up. Continue for sets of three with 10 reps in each set.
8. Shoulder Press
Shoulder presses are a common exercise that helps you improve your posture. With an improved posture, your breasts appear reduced in size.
9. Mountain Climbers
Alternating knees driving towards chest from the plank. Enhances metabolism and core strength.
10. Incline Push-Ups
Place your hands on a higher surface for easier push-ups. Modified push-ups for beginners help still engage the chest.
11. Running or Cycling
A minimum of 15-20 minutes of cycling helps you reduce fats and reduce breast size.
12. Chest Dips
Use parallel bars to lower and lift your body. Helps to develop lower pectoral strength.
13. Yoga Poses (Cobra, Chaturanga)
Do poses that work on chest stretch and strength. Helps in posture and muscle tone.
14. Resistance Band Chest Pulls
Anchor the band in support and then pull it towards your chest.
15. Plank Hold
Hold your entire body in a plank position for more than 30 seconds to get the best results.
16. Jumping Jack
Extend your hands to the side, jump, and at that moment, bring your hands down while touching the ground.
17. Superman Exercise
Lie face down and lift arms and legs simultaneously.
18. Boxing or Shadowboxing
Perform controlled punches in 3-minute rounds.
19. Lateral Raises
Lift dumbbells out to the side to shoulder level. Raise your arms together and then bring them down gradually.
20. Bridge Pose
Lie on your back, lift your hips, and press your chest upwards. Continue for 5-6 sets with 10 reps each.
Understanding Breast Composition and Factors Influencing Size
Breasts consist of fat, glandular tissue (milk ducts), and connective tissue ligaments. They vary in size based on:
- Genetics: Controls overall fat volume and density of tissue.
- Hormones: Changes in oestrogen and progesterone levels (e.g., puberty, pregnancy) influence gland growth.
- Body Weight: An increased percentage of body fat generally means larger breasts.
- Age: Decrease in skin elasticity and hormonal shift diminish firmness with age.
Fat reduction is not an immediate process, but when you invest in proper exercises and diet, it uniformly helps in size reduction. However, in most cases, genetics also has a key role to play in affecting the size of the breast.
The Reality of Reducing Breast Size in 7 Days
If you are opting to reduce breast size in 7 days, this is not entirely possible. To get a faster reduction, you may opt for aesthetic surgery from an expert in cosmetic surgery. However, women investing in regular exercise and training may experience the following:
- Temporary weight loss
- Improved posture and weight loss
- Initial fat loss
To observe the best results, pair exercises with calorie-deficit diets to see results faster.
Additional Tips to Support Breast Size Reduction
Some other tips that you may follow to support your breast size reduction journey are:
- Stay hydrated by drinking 2-3 litres of water daily
- Correct your posture and stand straight to prevent sagging
- Wear supportive bras that minimise strain on ligaments in the breast
- Do not consume alcohol and tobacco throughout the journey for better results
When to Consider Breast Reduction Surgery
Breast reduction surgery is an invasive technique, and it must be opted only when:
- You are facing physical discomfort
- Difficulties are faced while doing daily activities
- Facing emotional discomfort due to size
- Think of participating in high-performance sports activities like cricket or football
Conclusion
Do not worry about your size; always invest in the exercises mentioned above regularly to reduce your breast size easily.
In other cases, opt for the most reliable and professional aesthetic surgeons, as you can find in Dr. Aggarwal’s Aesthetics. They will help guide you through the steps and even offer post-treatment support for faster recovery.
Contact experts and see how they can help and support you through the entire size-reduction journey.
Leave a Reply
Want to join the discussion?Feel free to contribute!