Holistic Approaches to Reduce Breast Size Naturally and Safely

Follow these measures to reduce breast size -

• Avoid sugar and sugary foods
• Eat more fruits, vegetables and whole grains.
• Avoid eating processed foods.
• Avoid soda and cola.
• Eat small frequent meals instead of 3 times a day
• Drink lots of water to detoxify your body.

(Read more - Health tips for breast care)

Yoga helps a lot in toning your muscles and reducing fat. One such pose to reduce your breast size is 'Ardha Chakrasana'. This yoga asana stretches the upper part of your body and helps in toning the chest area along with the muscles of the shoulders and arms. 

Do this yogasana in this way -

• First of all, stand with the heels and toes of both feet together and bring your arms down near your body.
• Keep your body weight equally on both feet.
• Inhale, take the hands above the head and keep the palms facing each other.
• Lean back slightly, keep your hands close to the ears, keep the elbows and knees straight, raise your chest upwards while keeping the head straight.
• Keep this position for some time while breathing and then come back slowly while exhaling.
• Bring your hands down and relax.

(Read more - Yoga for Breast Reduction)

Do not do this yoga in these conditions -

If you have hip or spine problems, high blood pressure, brain disease, peptic ulcer or duodenum, hernia or if you are a pregnant woman then avoid doing this yoga asana.

You can reduce the size of your breast with a regular nutritious diet, and by doing these exercises at home, your breast size can be reduced.Exercises to reduce breast size are as follows -

Leg raise -

• To do leg raise exercise, first spread a yoga mat or a mat on the floor.
• Now lie straight on it. Keep your hands on the side.
• Slowly raise your legs upwards and keep your knees straight.
• Be careful not to try to lift your legs up suddenly.

Bent knee pushup -

• This is a form of normal push up which is called bent knee push up exercise.
• First of all lie down upside down i.e. on your stomach as you can see in the picture above.
• Now bend your legs along with the knees and put both the legs on top of each other.
• And let both the hands rest on the ground.
• Now to reduce breast size, you will have to move your shoulders upwards.
• Pull your shoulders upwards. Now bring the body towards the ground and then take it back upwards.
• Do this 6-10 times and then you can increase it according to your capacity.

Back extension -

• To do back extension exercise, first lie down on your stomach.
• Now keep both your hands in front of your head. Now lift your head along with your shoulders.
• Remember to lift your head and shoulders according to your capacity. Keep your head, eyes and both hands straight in front.
• As shown in the picture. Repeat this process 5-6 times. Then you can increase it according to your capacity.
• Now slowly come back to normal position.

Push up -

• To do push up exercise, first lie down on your stomach.
• Now lift your body up and bend your toes. As shown in the picture.
• Keep your hands absolutely straight. Now bend the elbows and bring the body towards the ground.
• Then bring it back up. Repeat this process 4-8 times.
• You can gradually increase it according to your capacity.
• You can read about all these and other such exercises here - Exercises to reduce breasts.

(Read more - Stretch Marks on Breasts)

Lifestyle changes and exercise play an important role in reducing breast size. First of all, one should adopt a balanced diet that includes low-fat and nutrient-rich foods. Along with this, regular cardio workouts like running, cycling, and swimming burn calories and reduce body fat. Strength training and yoga poses especially for the chest like push-ups, bench press, and Surya Namaskar strengthen the muscles around the breasts and can reduce size. It is also important to take care of hydration and get enough sleep regularly. If natural remedies do not work, it is necessary to seek medical advice.