Dear readers, today through this article we are going to give you information about the exercises to reduce breast size with pictures and the diet to reduce breast size.
Every woman wants her body to look beautiful and shapely, but just wanting does not get everything, to get something one has to work hard. You will also have to work hard to reduce the size of the breasts. Breast size can be reduced by exercising with a good diet.
While some women try various ways to increase the size of the breast, some women are troubled by the large size of their breasts and want to reduce the size of the breast. Enlargement of breast makes women feel uncomfortable and due to this they also have to face many problems.
There can be many reasons for increasing breast size. Among these, hormonal changes are the main reason. Along with this, due to obesity, wrong diet, lack of physical activity, excessive consumption of medicines, pregnancy, and genetics, the size of breasts can also increase. Obesity or increased body fat is also one of the main reasons for this.
In this article, we are telling you about exercises to reduce breast size. We have kept most such exercises in this list, which women can easily do at home. Also, some advanced exercises are included in this list. Apart from this, the diet to reduce breast size has also been told.
- 8 Exercises To Reduce Breast Size
- Diet To Reduce Breast Size
- Disadvantages Of Increasing Breast Size
- Tips To Reduce Breast Size
8 Exercises To Reduce Breast Size
Whatever exercises we are telling you in this article, you should practice them very carefully and properly. Incorrectly performed exercises can also harm the body. The exercise to reduce breast size with pictures is as follows.
The name of push-ups comes first in the exercise to reduce breast size. Push-ups are a full-body workout, along with the chest, its exercises also strengthen the shoulders, biceps, triceps, back, and quads muscles. Along with this, it is also a good exercise to increase the stamina of the body.
How To Do
- First of all, lay a mat on the ground and warm up a little by moving the wrist, shoulder, and neck.
- After that come into a push-ups position.
- Keep your hands slightly away from the shoulders and keep the legs back and straight, there should be a little distance between both feet.
- The entire weight of the body should be on the toes and toes of the feet.
- Your position should be straight from head to heels and the stomach should be tight.
- Now while inhaling, raise the body and try to stay in this position for a few seconds.
- Keep in mind that in the meantime the posture of the body should not be bad, the body should be in a straight line.
- While exhaling, bring the body down, in the meantime your eyes should be towards the front.
- In the beginning, do as many push-ups as you can, gradually move forward.
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Wall Push-Ups Exercise
Wall push-ups exercise is also an effective exercise to reduce breast size like push-ups. This exercise is done with the support of the wall, it affects the chest, shoulder, and back muscles the most. This is an easier exercise than normal push-ups.
How To Do
- Stand facing the wall and stand about 2 feet away.
- Place both your hands on the wall at shoulder width.
- After that do push ups against the wall.
- If you do push-ups, you will have no problem with it.
- In the beginning, you can do this exercise 15-20 times.
Chest Press Exercise
Chest press is one of the great exercises to reduce breast size deposited around the breast. With the help of this exercise, you can bring the breast in the right shape. Along with the chest, it is also an exercise to strengthen the upper body. It also affects the muscles of the arms and shoulders.
How To Do
- To do this exercise, first take dumbbells according to your ability, in the beginning, use lightweight only.
- After lying down straight on the ground by laying the mat, knees should be bent.
- Now bend the elbow and take the dumbbell straight up.
- Try to hold for a few seconds and then bring the dumbbell down slightly above the chest.
- Try to do this 8-10 times.
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Chest Fly Exercise
Chest fly is also included in the exercise to reduce breast size. By practicing this exercise, you can bring the breast in the right shape. Like the chest press exercise, it is also done lying on the ground, let us know further about the method of doing it.
How To Do
- Stay in the position with chest press exercise.
- Take Lightweight dumbbells in both hands.
- Keep the hands straight on the chest.
- Now slowly bring the hands down to the chest.
- While bringing down, there should be a slight curve in the hands, the hands should not be straight.
- Repeat this 8-10 times.
Bow Pose Yoga
Bow Pose Yoga is a great yoga to reduce breast size. Along with this, its practice also has a good stretch on the chest muscles, which helps in reducing the fat deposited around the breast. While doing this pose, the shape of the body looks like a bow, hence it is given this name.
How To Do
- Lie down on your stomach by laying a mat in an open place.
- The chin should touch the ground and the eyes should be straight towards the front.
- Keep the hands by the thighs.
- After that, bend the knees and hold the ankles tightly with the hands.
- Now breathing slowly, lift the chest from the ground.
- Try to pull the legs upwards and stay in this position for some time.
- After that slowly come to the starting position.
- Similarly, practice it 2-3 times.
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You can also practice Cobra Pose yoga to reduce breast size. Cobra Pose works to stretch the chest muscles, which can reduce the size of the breast. Along with this, its practice is also beneficial for reducing obesity.
How To Do
- Lie on your stomach on the mat.
- Keep the legs straight and keep both your palms near the chest in the line of the shoulders.
- Both the elbows should be adjacent to the ribs.
- The palms of both hands should touch the ground and the chin should touch the ground.
- Now with the help of palms, slowly lift the upper part of the stomach.
- Meanwhile, the elbows should be slightly bent and the stomach should be inside.
- The neck is raised, the eyes in front and the whole body below should be straight.
- Try to stay in this position for a while and then come back to the starting position.
- Practice it like this 2-3 times.
You can also make jogging a part of your lifestyle to reduce breast size. A good amount of calories are spent by jogging, due to which the fat stored in the body is reduced and the body starts coming in the right shape. You can jog for 20-30 minutes every morning. If you cannot jog, then walk for 30-40 minutes at a normal pace.
Some Other Exercises
- Stretching Exercises
- Stairs Up And Down
Also Read: How Can You Lose Weight Without Exercise
Diet To Reduce Breast Size
Along with breast reduction exercise, you also have to pay full attention to your diet. What type of diet you have to take and what to stay away from is given below.
What To Eat
- You have to include a proper amount of protein foods in your diet. For this, you can consume egg white, sprouted grains, boiled lentils, low-fat milk, curd, buttermilk, peanut butter, etc.
- To reduce breast size, you must also include fruits and vegetables rich in vitamin C like amla, lemon, orange, papaya, cucumber, tomato, capsicum, etc. in your diet.
- Apart from this, you should also include healthy fats like almonds, walnuts, peanut butter, olive oil, avocado, seeds, and nuts in your diet.
- In the diet to reduce breast size, you can also include green tea, black tea, lemonade, cumin water, flax seeds water, cinnamon water, coconut water, green vegetable juices, etc. All these things help in flushing out toxins from the body, thereby reducing the extra fat stored in the body.
What Not To Eat
In the diet to reduce breast size, you should stay away from fast foods, oily foods, cold drinks, packed juices, sugar and sugar products, fast mashed food, tea-coffee, and heavy food. All these things work to increase fat in the body. Along with this, use estrogen foods sparingly.
Disadvantages Of Increasing Breast Size
- Women feel uncomfortable.
- She is unable to wear clothes of her choice.
- Complaints of back and neck pain increase.
- The risk of breast cancer increases.
Tips To Reduce Breast Size
- To reduce breast size, as much as exercise is necessary, diet is equally important. Therefore, pay special attention to your diet, exercising will also be beneficial only when your diet is good.
- Massage the breast with essential or natural oil from time to time, it improves blood circulation, which helps in reducing breast size.
- Use the right size and good-quality bra.
- Do not take any cream or medicine on your own, some women also resort to different types of creams to reduce breast, do this only after the advice of the doctor.
In this article, we learned about exercises to reduce breast size and diet to reduce breast size. Hope you have got some good information from this article and now you must have come to know how to reduce breast size. Also, for this, you have to have some patience and work continuously. You will get only benefit from the above-mentioned measures, there will be no harm. If still, you do not see results, then you should consult a doctor.