How to get rid of female breast fat – Home remedies and exercises

Perfectly shaped and sized breasts are considered as a sign of feminine beauty. Just like having small breasts, having too large breasts can also be a problem for women.

It does not only look odd but also work negatively on the self-confidence of a woman. In addition to that, huge breasts can lead to some physical conditions as well, including back pain and spondylosis.

It can even affect your posture seriously. For women with too large breast size doing activities like running and finding the right clothes can also become challenging.

Excessive breast fat also causes premature sagging of breasts which can be a real problem for any figure conscious women. So, reducing the extra breast fat can be necessary.

What is breast fat and how to treat it

Tips to get beautiful breasts

Breast fat is a particular type of subcutaneous fat stored under the layer of your skin. Losing this subcutaneous fat needs rigorous exercising along with the right diet.

At times, breasts become larger in size depending on different hormonal changes in the body, like pregnancy, breastfeeding or certain medications and in such cases as well you need to undertake the right exercise regime in order to reduce the breast size considerably after the body has got back to its normal hormonal level.

Genetics and obesity are the other primary cause of extra breast fat. To reduce the female breast fat along with the right exercises one also need to ensure a low fat diet. There are home remedies that can be effective in losing extra breast fat.

All these remedies help you in losing overall body fat along with the fatty tissues of the breast. So, gear up, make changes to your lifestyle and it will change your figure.

Exercises for reducing female breast fat

Push ups

Push ups

Pushups can be highly helpful to reduce upper body fat including the breast fat. Lie down on the floor on your stomach place the palms of your hands on the ground in a straight line from your shoulder. Keep your legs stretched and close to each other.

Now push your upper body up while taking the weight on your hands. Once you reach the top position lower your body down without touching the floor. Ensure to not to bend your back. Start with 3 sets of 4 repetitions and increase as you go.

Chest press with dumbbells

Chest press with dumbbells

Chest press with dumbbells is the other exercise that helps in reducing the fat in the upper body, helping your breasts to get a more toned look. Lie on your back; keeping your shoulders on the floor, uplift your lower body by bending your legs at the knees.

Hold two dumbbells of moderate weight in your hands and push your hands up, once your hands are stretched to the maximum trace it back over your chest and repeat. Start with 5 sets of 5 repetitions and increase as you go.

Chest press with resistance band

Chest press with resistance band

How to prevent breast sagging

Chest press exercises with resistance band can also be very effective to reduce the breast fat. While pulling the resistance band frontward always ensure that your body does not move forward with your hands.

You should increase the level of resistance with time to get the most effective results. Also opt for single hand chest press with resistance band to add variety.



Dips can also be effective to reduce the breast fat. Stand on your fit and grab the dip handle at the hip height. Now pick your legs up in the air by bending your knees.

Lower down your body between the bars by bending your elbows till your upper arms comes at a more or less parallel position to the ground. Now push your body up to reach the starting position. Start with 3 sets of 4 repetitions and increase as you go.

Low impact cardiovascular exercises

For women with very big breasts indulging in high impact cardiovascular exercises like jogging and running can be difficult. The low impact cardiovascular exercises can be performed on stationary bikes or treadmills to reduce fat.

However, to get effective results from these low impact cardiovascular exercises it is necessary to perform these exercises for more time and with higher frequency.


Swimming can be very effective for toning all the muscles of the body including the breasts. Spending 1 hour daily on swimming can be highly effective to reduce breast fat quickly.

To make your exercising regime more effective, include different types of exercises and lots of variations. You can go for swimming on 3 days of the week, and spend the other 4 days in a combination of different types of weight training and free hand exercises.

Cycling and brisk walking can also be helpful to reduce the overall body fat. Always remember, for ladies with big breasts, while doing exercises of any kind it is vital to wear a well fit bra to ensure that the breasts are well supported, or it can cause back pain or even sagging.

Home remedies to reduce female breast fat


Massaging is considered as a very effective treatment for toning of muscles. Proper massaging can be very helpful to reduce breast fat and to give the breasts proper size and shape.

Massaging your breasts with warm olive oil twice daily can be highly effective to reduce the breast fat. You can also use breast reducing creams to get quick results. However, before using any medicated cream or products for reducing breast fat have a talk with your doctor first.


Ginger is believed to be highly effective in boosting the rate of metabolism of the body. An increased metabolism rate can help immensely to reduce fat quickly and it can be very helpful to reduce the breast fat as well.

You can make a concoction of fresh ginger roots and mix it in your tea or have it added with a bit of honey to get the best effects of this herb.

Manjistha root

How to make breasts bigger

Manjistha root, which is quite easily available in India, can be effective to reduce the increased level of estrogen in the body, which often work as a reason for breast fat and enlarged breast.

Just soak some manjistha root in fresh water and then boil it in water to make a concoction. Drink the concoction directly with honey or add it to your regular tea to get its effects.

Green tea

Green tea has properties that promote burning of fat in the body. The Catechin present in green tea promotes burning of body fat facilitating weight loss. It can be helpful for reducing breast fat as well.

Green tea also reduces the risk of breast cancer. Prepare green tea by adding 1 teaspoon of green tea leaves in warm water and then soaking it for 4-5 minutes. Drink this tea at least 4-5 times a day to get the best effects.

Lemon with honey

This is an age old home remedy for fat burning that can reduce the breast fat as well. Add the juice of a lemon in a glass of warm water and mix 1 teaspoon of honey to it.

Drink this mixture as the first thing in the morning. This preparation is believed to detoxify the body and promote metabolism which helps in losing weight.

Coffee scrub

Increased blood circulation in the breast area can propel fat burning and coffee being high in caffeine content naturally promotes higher metabolism.

Add 2 spoons of coffee with a bit of honey and massage your breast area with this mixture. Continue massaging for 10-15 minutes and then wash off with water. You should repeat this process regularly.

Fish oil

Fish oil is a rich source of Omega-3 fatty acids which is good for the overall body and also helps in reducing the level of estrogen in the body. In addition to that it promotes metabolism helping in losing fat quickly when combined with proper exercises.

Include fishes like salmon and Tuna in your diet which contain high amount of Omega 3 fatty acids. You can also take fish oil supplements to get the good effects of omega 3 fatty acids.


Home remedies to firm/tighten breasts

Flaxseeds also have high Omega 3 fatty acid content which can reduce estrogen levels in the body and also helps in enhanced metabolism.

Taking flax seeds regularly can be helpful to reduce the overall fat of the body including that of the breast. You can simply munch on 1 spoon of flaxseeds daily or add it to any of your diets.