As our society has evolved, it is often perceived that larger breasts are a cosmetic asset. However, larger breasts also come with many disadvantages. They cause a lot of shoulder and neck pain. Moreover, you might find that your bra strap leaves a noticeable indentation on your shoulder. Also, with time, they tend to sag.
On the other hand, some advantages of smaller breasts include lesser or no back pain as compared to the pain women with a larger bust experience. Moreover, it is also much easier to go braless with smaller breasts. One solution is surgery. However, not everyone is willing to make their body go through the risks of breast surgery.
Here are some of the best ways to reduce your breast size naturally at home:
- Surya Namaskar
One of the best answers on how to reduce breast naturally is by yoga. These yoga asanas to reduce breast size also have a very positive impact on your whole body.
The Surya Namaskar is one of the best asanas to reduce breast size. Moreover, it also helps you get a firm and tight breast. A combination of twelve different poses helps reduce the fat on your chest and below the breasts. You can execute this yoga asana daily for around 15-20 minutes for the best results.
- Sethubandhasana (Bridge Pose)
The bridge pose, also known as Setubandhasana, also improves the firmness, tightness, and shape of your breasts. Also, this exercise prevents the sagging of breasts and tightens the pectoral muscles. You can execute this pose 3 or 4 times a week for positive results.
- Chakrasana (Moon Pose)
Also known as the moon pose, the Chakrasana is another very effective exercise to reduce breast size naturally. Moreover, the pose also gives your body a natural stretch. Apart from burning fat around the chest area, this pose also tones your upper torso and arms.
- Virabhadrasana (Warrior Pose)
Virabhadrasana is a popular pose known for energizing the entire body. The warrior pose tones the breast region and can thus reduce the size of your breasts. This yoga pose has to be executed every day to notice any visible changes.
- Dhanurasana (Bow Pose)
As the name suggests, this Yogasana requires you to shape your body in the form of a bow. By stretching the entire front part of the body, it reduces the size of your breasts safely. However, this pose is not recommended for people who have problems with the disc and spinal cord.
- Mandukasana (Frog Pose)
Amongst all the asanas mentioned here, Mandukasana is probably the most effective exercise to reduce breast size through yoga. Apart from reducing breast size, this asana stretches the throat, groin, thorax, ankle, and abdomen.
- Padahastasana (Hand Under Foot Pose)
As the name suggests, this asana requires you to put your hand under your foot, which requires flexibility. It is one of the best exercises to reduce breast with yoga. First, you need to lift your arms, take a deep breath, and bend forward. Try putting your hand under your feet. The whole process should be slow and steady. Repeat it 3 or 4 times daily for the best benefit.
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You might be wondering about how to reduce breast size with exercise. Well, here are few cardio exercises that can slowly but surely help you achieve a smaller breast size. You can also wear a sports bra to reduce breast size. Studies have shown that the type of bra you wear can also affect your breast size.
- Push -Ups
Push-ups are one of the best breast tightening exercises. The exercise burns chest fat, tightens the chest muscles, and also tones it. First, place your palm and toes on the floor. The position is similar to that of a plank. Next, ensure that your arms are directly behind your shoulder and that your upper body is straight. Now, lower your body (exhale) and come back up (inhale). Re-peat this three times for five sets of repetitions.
- Dumbbell Fly
The dumbbell fly to reduce breast size is another very effective exercise. The exercise focuses on toning the chest by burning excess fat and tightening the muscles. Here, you need to lie down on a bench. Next, take a heavy dumbbell and hold it above your head. Then, slowly lift the dumbbell and bring it closer to your chest. Similarly, go back up slowly. Do 10 repetitions in three sets for the best results.
Plank for breast reduction is one of the best exercises to incinerate body fat. This exercise doesn’t just burn chest fat, but it also improves your posture and flexibility. First, lie down on the floor. Then, place your hands directly under your shoulder like you would do a pull-up. Take a deep breath and raise your body. Now, hold this position for as long as you can. Ensure that you breathe normally, squeeze your butt, and tighten your abdominal muscles.
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As the breast primarily consists of fatty tissue, what you eat can contribute to your breast size. A low-calorie, highly nutritious diet can effectively help reduce breast size without exercise. Some popular foods for breast reduction are lean meats, fish, vegetables, and citrus fruits.
Green tea, flax seeds, ginger, and fenugreek are other foods to reduce breast size. These foods stimulate brain function, lower blood pressure, control thyroid, regulate hormones, and burn excess fat, thus reducing breast size. Also, ensure that you drink enough water throughout the day while also reducing your salt intake. Moreover, consuming soluble fiber also reduces estrogen, which in turn reduces breast size. Many studies have also shown that you can consume coffee to reduce breasts. In addition, caffeine can help you burn body fat, thus reducing breast size.