Want to reduce the size of your breasts? These exercises can help!

2 min


Every woman desires a well-endowed bust, but big boobs can often be problematic. Backaches, neck pain, and shoulder discomfort are common issues, not to mention the struggle to find well-fitting clothes. While there are various ways to reduce bust size, such as OTC pills, creams, and surgical procedures, did you know there’s a cheaper and safer alternative? Exercise and the right diet can make a significant difference. Breast tissue is primarily composed of fat, so reducing body fat percentage can help decrease breast size. Here are some exercises and diet tips, shared by the Co-Founder and Fitness Specialist At FitCircle, that will assist you in reducing breast size and addressing your concerns.


Push-ups not only tone your biceps but also work wonders for your chest muscles. Begin in a plank position with your arms shoulder-width apart. Lower yourself by bending your elbows and then return to the starting position. Repeat the exercise 10 to 15 times. If push-ups are challenging, try wall push-ups for a modified version.


Chest Press

To perform a chest press, lie flat on the ground or a bench with dumbbells in each hand. Keep your knees bent if on the floor or place your feet on either side of the bench. Bring the dumbbells near your chest and push them up. Lower them until your elbows and shoulders form a straight line. Use 1-2 kg dumbbells or 1-liter water-filled bottles. Do 10-15 repetitions to help reduce fat around the chest.


Chest Open Jacks

Engage in a dynamic cardio exercise like chest open jacks to tone chest muscles and reduce fat. Spend 2-3 minutes doing this with increasing intensity. Perform this exercise by bringing your hands in front of your chest, similar to jumping jacks.


Dual Arm Fly

A highly effective free weight exercise for reducing upper chest fat is the dual arm fly. Hold weights in both hands and perform the fly movement.

In addition to these exercises, incorporate low to medium-impact cardio workouts like stationary biking, treadmill running, or using an elliptical trainer. Aim for 30 minutes of daily exercise, five days a week.



For an effective exercise plan, ensure you consume the right amount of food to replenish energy. Stick to a balanced diet and avoid fad or crash diets to avoid weakness. Include foods like ginger, flax seeds, green tea, fenugreek, and high-protein sources like nuts, soy, or eggs to boost metabolism and burn excess fat.

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