Daily Health Partners

Breasts are rightly considered to enhance the beauty of a woman, but sometimes oversize breasts may look ugly and often lead to health issues such as neck pain, arthritis, breast cancer and other similar health issues.

You can reduce your bust size by performing upper body exercise. They will not only help to burn the fat in the bust area but also tone and tighten your breast and give them a good shape. Overall reduction in your body fat percentage will also decrease the size of your breasts.  Increased breast size can be caused by high estrogen level in the body. It can also be a result of obesity and if one is overweight then it might show up on the breast as well. If you are troubled by an increased breast size, then you can try out these breast reducing exercises and see effective results.


7. Best  Exercises For Breast Reduction


1. Jogging


Jogging is very effective in reducing fat levels of the body. You can head for jogging every morning and evening in the garden or a park or even by the beach. It aims at making the entire body work out and so is beneficial for reducing the size of oversize breasts. You should jog for at least twenty minutes daily.

2. Push Ups


This is the most common form of exercise and is very effective in building up shoulder muscles and chest muscles. Now oversize breasts can also be reduced with push ups. Simply lie down on your stomach on the ground. Keep your legs stretched straight and your feet close to each other.

Place your palms firmly on the ground with fingers slightly apart from each other in order to provide good support. Now push your chest upwards and remain in that position for about two seconds before coming down again. Repeat the process. Do this at least ten times twice daily for best results.

3. Incline Presses


Breasts are actually fatty tissues and not made up of muscles. But exercising the muscles that are beneath the breast can tone your breasts by reducing its size and by lifting and tightening them. For incline presses, lie on the bench with your back straight. Hold the dumbbells firmly, with your arms extended above the head. Now slowly bring back the dumbbells down towards the chest. Repeat at least 15 times. 

4. Declines presses


Breast area flyes are done to reduce the size of your breasts. To perform these, lie on the smooth bench with weight loads in your hands and your arms prolonged. On this occasion, turn your arms so your wrists are experiencing each other. Fold your hand a little bit and sustain that bend as you reduced the loads out to your side. Quit when your higher arms are equal to the ground then raise the loads back up. Do 12 to 15 reps and 3 to 4 sets.

5. Light Weight Lifting


You can opt for lifting light weight dumbbells (or even heavy weight dumbbells if you are comfortable) in case you want to reduce your bust size. Stand straight or sit on a chair. Lift dumbbells in both hands and lift them up and then put your hands down. Repeat the process many times. Do it at least ten times on a regular basis and see your bust size reduce.

6. Climbing The Stairs


You can climb up and down stairs regularly for fifteen to twenty minutes each day. This is very effective in reducing body fat including excess fat from the breasts. Also, this is a very easy and accessible form of exercise which anyone can do.

7. Swimming


Swimming is a very healthy choice to opt for in case an increased size of breasts is bothering you big time. Swimming is often considered as the most effective form of  Cardio exercise.

The back strokes and the front strokes work on the shoulder and chest muscles. This will help in reducing the fat of the breasts and also in giving good and attractive shape to the breasts

A lot of women are looking for exercises to increase breast size, as they don’t want to be one of the thousands of women that go through with breast augmentation surgery every year.

The breasts are mostly made up of adipose tissue and have no muscles hence their shape and size cannot be altered through exercise. The exercises recommended for breast size enhancement work on your pectoral muscles, which are directly beneath your breasts. With regular exercise, the muscles in that area become firmer, leading to firmer and perkier breasts. It is the perfect remedy for sagging breasts.

Due to their firmer appearance, their size enhances automatically. Here are the top  exercises for enhancing your breast size.


6. Exercise For Breast Enlargement at Home

1. Push-ups


You might think of push ups as an arm exercise, but they also hone in on your pectorals, the muscles in your chest. Working out the pectoral area strengthens and enlarges the chest and makes breasts appear fuller and larger. As a bonus, your arms will get trim and muscular, too. Do 3 sets of 15 push ups at least every other day to start. As your arms and pecs get stronger, increase the number of push ups per set.

Lie stomach-down on the floor with your arms bent at your sides and your palms flat against the floor. Push up with your arms to raise your torso, keeping your knees straight and your toes on the floor. Continue pushing up until your arms are straight. If you want, keep your knees on the floor to make the push ups less difficult at first. Lower yourself slowly back to the floor, then repeat. Focus on flexing your pecs as you go.

2. Wall-Ups


Wall-Ups are perhaps the simplest of all exercises for breast enhancement but highly effective. It is similar to push-ups, the only difference being that you have to use a wall to push against instead of the floor. Place yourself two feet away from a wall. The gap between your feet should be equal to your shoulder width. Lay your palms flat on the wall and bend your arms. Lean forward till your nose touches the wall. Hold that position for around 10 seconds and then repeat.

3. Side Swerves


This next exercise is great for those of you who spend 9-5 in an office because all you need is a chair and yourself. Sitting straight on your chair, place your hands firmly on your hips. Turn your body to the right as far as you can go with your back remaining straight. Be careful not to push too hard and hurt yourself. Hold this position for 10-15 seconds. Repeat this exercise but move towards your left side and again, hold for 10-15 seconds. Repeat until you have completed this move 10 times on each side.

4. Chest Flys


You will need a pair of dumbbells to do Flys. Grab a dumbbell in each hand and lay down on the exercise bench. Stretch your arms out so they are at level with your shoulders and are parallel to the floor. Slowly lift the dumbbells over you, bringing them close enough to touch. Lower your arms back to their original position. For best results, it is important that your arms are straight throughout the exercise except for a slight flex around the elbow.

5. Holding 5 lb weight  


This exercise is a simple and effective example of breast enlargement exercises. This exercise further plays a key role in enlarging your breast. You should hold the 5 lb weight in each of your hand. You should allow your arms to hang at your sides while keeping your back at a straight position. Afterwards, you are required to lift the weights in an outward manner until your arms and shoulder is in the same alignment. You are required to count up to five while maintaining this position. After this, you are free to return to the starting position. You are required to carry out three sets of five repetitions of this exercise of a daily basis if at all you want your breasts to enlarge.

6. Pullovers


This is a fun exercise! Lie down on your back either on a bench or on an exercise ball. Now, extend your arms over your chest, bent slightly at the elbows. It’d be best if you have a dumbbell in each hand. Slowly, exhale and let the hands fall (controllably) at the rear part of your head. As both the hands get parallel to the floor, bring the hands back up to their original position. Repeat 8-10 times and a set of 3.

Firm and young breasts are the most vital assets of any woman. However with age and slacking of chest muscles the breasts start to sag and may become a cause for concern and make your figure look less appealing and attractive. One can attain firm breasts with a little bit of dedication and hard work without having to undergo any kind of surgery or implant which can have a lot of side effects and cause harm to your body.

Exercising on a regular basis will not only help you stay fit and healthy but also work wonders for your sagging breasts. Try these simple exercises to firm up your sagging breasts in a few weeks and notice the difference yourself.

13. Best Exercises to Firm Up Breasts

1. Push-ups


Push-ups are a great chest exercise which will help to produce firmer boobs. To perform correctly. Lie face down on the ground. Place the palms of your hands near your shoulders and perform push-ups. Lift your body allowing your arms to support the weight until your arms extend fully. Hold for 5 seconds and return to start. Do as many repetitions as you can, working toward a goal of at least 20. If a full body push-up is too difficult at first, push up on bent knees.

2. Chair Up


While this exercise does focus on your triceps, it is actually a great exercise for your pecs too. This is an excellent way to get your arms and chest toned in time for summer.

Sit on a chair or bench and place hands by your sides facing forward and your legs stretched out. Keep hands where they are and lift yourself off the bench. Slowly lower yourself to the floor in three or four counts by bending elbows. Use the same number of counts to return to starting position.

3. T-planks Dumbbell 


This exercise will help to stretch out your chest and build muscle, while also toning your arms. You will need a set of 5 to 10 pound dumbbells. To perform this exercise correctly.

Take a dumbbell in each hand and get your body into a push-up position (you will be resting on the dumbbells). Place your feet just over a hip-width apart, as this will provide more stability. Lift your right hand straight up into the air, stacking your arm above your shoulder Your body should be forming a "T" shape. Return to the starting position, then repeat with the left arm. Continue until you have completed 10 repetitions with each arm.

4. Side Dumbbell Press


For this exercise, you will need a pair of 5 pound dumbbells. Hold the dumbbells in your hands and let the hands rest on your sides, hanging down. Now lift both your hands together on the sides like a bird that flaps its wings. Hold for 2 seconds and then lower down the hands on the sides. Try to do a minimum of 3 sets with 20 repetitions each. You will notice the difference in your breasts in a few weeks time.

5. Kickbacks


One-leg kickbacks allow you to work your butt, while also helping you to strengthen your lower back. To perform correctly. Get down on all fours, with your hands aligned beneath your shoulder and your knees aligned beneath your hips. Keeping your knee at a 90 degree angle, lift your right leg as high as possible behind you. Contract the muscles in your butt as you lift. Keep your neck in line with your spine as you perform the exercise, don't try to raise your head. Also try to avoid arching your spine as you lift your leg. Lower your leg back to the starting position and continue for 8 to 10 repetitions. Then repeat with your left leg. If you want a more intense exercise, try to keep your leg straight as you lift instead of bending the knee.

6. Chest fly


The chest fly exercise builds muscle in the chest, which will give you the appearance of larger, firmer boobs. You will need a set of 5 to 10 pound dumbbells for this exercise.

Lie on your back on the floor with your knees bent and your feet flat on the ground. Hold a dumbbell in each hand and open your arms wide, almost parallel with your shoulders. Raise your arms, palms facing towards each other, until your hands almost meet above your chest. Imagine you are giving someone a bear hug. Slowly lower your arms back to the starting position, then repeat 15 to 20 more times.



7. Chest presses


Chest presses will firm and tone the boobs, while also working the arms. You will need a set of 5 to 10 pound dumbbells for this exercise. Lie on your back on the ground or on an exercise bench, holding a dumbbell in each hand, with your palms facing away from you. Bend your elbows so your arms form a 90 degree angle, keeping your upper arms parallel with your shoulders. Slowly extend your arms, stretching them towards the ceiling, directly above your chest. Slowly bring your arms back to the starting position, then continue for 15 to 20 repetitions.

8. Free Weights


Exercises known as Winging firms up your chest muscles. The exercise has you standing with two free weights or dumbbells, one in each hand hanging at your side and then lift them up like you’re a bird trying to flap her wings. This builds a slightly different muscle in the breast area of the chest, behind the breasts, and will help keep breasts from ‘slipping off’ to the side when you lay down.

9. Bicep Curls


Keep your upper arms close to your chest to do bicep curls. Open and lift your arms to the sides for chest fly and presses. Lean forward on the bands with your arms to close to your chest to perform tricep curls. Start with your wrists near your armpits and push down until your arms are straight. Hand down with your legs in front of you in a pike position to ready yourself for shoulder presses. Lift your body up till your arms are in a 90-degree angle, then lower yourself down.

Repeat in 2 to 3 sets of 10 for all exercises.

10. Dumbbell Pullovers


Lie down on a bench and face the ceiling. Keep your hands straight in front of your chest and hold a single dumbbell with both your hands. Now slightly bend the elbows and lower down your hands behind the head region as much as possible. Care should be taken that you do not feel any pain in doing so. Now rise up your hands again and repeat this exercise 10 to 12 times. Perform 2 to 3 such sets.

11. Elbow Squeezes


This is a simple exercise that works out the chest muscles for firmer, perkier boobs. You will need dumbbells again for this exercise.

Stand up straight and hold a dumbbell in each hand. Raise the weight up to eye level and bend your elbows so they form 90 degree angles. Imagine your arms as football goalposts. Draw your elbows towards each other, keeping your arms parallel. Don't allow the weight to drop past eye level. Open your elbows wide again, returning to starting position. Continue for 15 to 20 more repetitions.

12. Swimming


For all those of you do not wish to sweat it out in the gym, you will be glad to know that even swimming is a great way to perk up your chest muscles. For instance, while performing a breaststroke, you are leaning on your chest and breaking the surface of the water with your arms. Not just for weight loss, swimming overall helps you in achieving firmer breasts as it mainly targets the chest muscles.

13. Aerobic Exercises 

If you're carrying extra weight on your body, it's likely the excess fat is affecting the appearance of your breasts. To burn the fat and tone muscles at the same time, you can participate in aerobic exercises that engage your pectorals. Cardio equipment such as elliptical and rowing machines are effective for gym or at-home workouts. Likewise, you can play tennis or go swimming to shed excess fat while lifting and toning the muscles of your chest.

Now you don't have to hide your boobs in push up bras any more. If you're looking for a good remedy for droopy breasts, try yoga. Yoga gives your breasts an excellent lift and perfect contour. 

In today’s world a slender body is desired by all and when it comes to women the issue becomes a little too serious. Plumpness and sagging skin are not seen in good light. In fact it becomes a little embarrassing for the woman herself and due to this a huge surge has been seen in women taking up fitness and beauty regimes. But how many women pay attention to sagging breasts? Sagging breasts is a problem that many women face, especially after pregnancy and breast feeding. At the same time not many women are comfortable talking about it or taking up measures to set things right. But for those interested in improving their breasts there are quite a few yoga poses for breast firmness.

12. Yoga Exercise For Sagging Breast
1. Tree Pose ( Vrikshasana )


Also known as the tree post, this is a great way to tighten those loose muscles by giving a good stretch and then holding the posture. What you have to do here is stand in a straight position and then clasp both hands and join them together in the namaskar pose. Next lift your left leg and place it on the inner thigh of the right so that the weight of the entire body rests on the right leg. Pull hands upwards and continue breathing. Hold for at least 30 seconds and then repeat.

2. Spinal Twist  ( Ardha Matsyendrasana )


Talk about a good, deep stretch! Spinal twist feels great on overworked back muscles. If you’re new to twisting, just take this slowly – better to just twist a little than to go too far and injure yourself. You want to just feel a gentle stretch. If you start to feel pain, back off.

Have a seat on the floor with your legs out in front of you. Bend the right leg, so your right foot is by the left buttock, then bend your left leg so the knee is pointing upward, and place your left foot on the outside of your right knee. Raise your arms out to your sides, and gently twist to the left, placing your right elbow on the outside of your left knee and your left arm on the floor behind you. To come fully into the posture. slowly turn your head to the left until you feel a soft stretch in your neck. Hold this for 10 deep breaths, then release and repeat on the opposite side.

3. Cobra pose ( Bhujangasana )


Cobra pose or bhujangasana is a stretching exercise beneficial for the chest area. Lie on the yoga mat with your face down and toes pointing back. Bring your arms forward, placing your palms next to chest on the floor. Press deeply into the floor, inhale and raise your upper body surrendering to a backward motion, allowing your chest to extend upwards. Hold the position for 15 to 20 seconds, exhale and come back to the normal position. Perform at least once daily for best results.

4. Bow Pose ( Dhanurasana )


Dhanurasana or the bow pose is another great exercise for building up your bust size. To do this, lie flat on the stomach, hands near your torso, palms facing up. Exhale and bend your knees inwards, towards your shoulder blades. Grip your ankles with your arms and pull your feet towards the shoulders. Inhale and lift your thighs up too. The head and the chest are raised above the ground such that only your stomach is in contact with the ground. Now your body resembles a bow. Do this asana under a practitioner’s guidance only. Hold for 5 breaths,

5. Plank ( Kumbhakasana )


This yoga posture is a part of the sun salutation asanas. What you have to do here is again lie on the stomach and then lift the body on both hands. Remember that the weight of the body should be balanced between the hands and the toes. Your body should be in a straight form, with spine not bent. The back legs should be stretched out with the weight on the toes. With these yoga exercises and a bit of cardio, you should be able to get back the muscles of the breasts in shape in  no time!

6.  Locust Pose ( Salabhasana )


Lie face down on your mat. Interlace your fingers behind your back and roll the shoulders back so that the chest is wide and open. Exhale to prepare and on an inhalation lift your legs and your chest. Lift from the inner thighs, inner ankles and inner knees as you continue to lengthen your legs back behind you. The lift in the chest comes from the heart, not the chin. Keep the neck, eyes and jaw relaxed and hold for 5 breaths.


 7. Triangle Pose ( Trikona Asana )


Trikona asana is very good in strengthening the muscles of the breasts and making them tighter. Stand with the fee wide apart. Raise both hands sideways and extend at the shoulder level. Then bend forward and hold the left ankle with the right hand, so that the body appears to be in the shape of a triangle. Hold for a while and then repeat with the other leg. 

8. warrior 1 ( virabhadrasana 1 )


With your right foot at the top of the mat and the outer edge of the front foot parallel to the outer edge of the mat, spin the back heel down so the back toes are turned slightly forward. Make sure the front knee is bent directly over the front heel. Square your hips to the front of the mat and lift your torso so that your shoulders stack over your hips. Draw the belly back and soften the front ribs in as you reach your arms up to the sky. Hold for 5 breaths and then move to the second side.

9. Warrior 3 ( Virabhadrasana 3 )


Warrior III, a popular yoga pose, to form a T shape of your body with your arms, torso, leg parallel to the floor. Stand on one leg. Lift the other leg at a right angle. Extend your arms straight, lean forward so that your chest is in line with your lifted back leg. Balance yourself first. Stay in this position for few seconds. Then stand on the other leg. This pose works your shoulders, abs, arms, chest, and your bum most of all.

10. Urdhva Dhanurasana


Set this up as you would setu bandha. Lift your hips up and then place your hands by your ears with your fingers pointing toward your shoulders. On an inhale, press into the feet and hands and lift onto the top of your head. Hug the inner elbows in toward each other and exhale to straighten the arms and lift head off of the earth. The outer edges of the body go up as the inner thighs spin down. Hold for 5 breaths and then carefully release one vertebra at a time.

11. Camel Pose (Ustrasana)


Ustrasana, or the Camel Pose, increases lung volume and strengthens the thorax. This pose is also effective against backaches.

Sit on your knees and pull your feet together. Slowly bend backward and put your hands on your heels, then arch your back and stretch your ribs. Pull your head to the floor and hold the pose for 30 seconds before returning to the starting position.

12. Boat Pose ( Navasana )


While sitting on the tripod of space between your sitting bones and your tailbone, lift your legs up to the sky. Hug the inner thighs together and spread through the toes while extending the inner ankles forward and up. Keep the heart lifting and try not to lean back. To modify, bend your knees and/or place your hands under your thighs. Hold for 5 breaths.