Are you looking to enhance your breast naturally without resorting to costly treatments or invasive procedures? Achieving a fuller and more shapely bust can be a realistic goal through targeted exercise and a bit of dedication. While genetics and overall body composition play a role in breast size, incorporating specific exercises into your routine can help strengthen and firm the muscles underneath the breast tissue, potentially giving you a more lifted and toned appearance.
This article will explore 15 effective exercises to boost your bustline. From strength-building moves to targeted workouts, these exercises are crafted to engage the chest muscles and enhance the overall shape of your breasts. Whether you’re a fitness enthusiast or a beginner, these straightforward exercises can seamlessly integrate into your routine, helping you achieve a fuller, more defined bust while promoting overall well-being.
#Reasons For Smaller Breasts?
Have you been comparing your breasts with others? Did you notice that your boobs are smaller than the rest of your friends or cousins? Well, there are reasons for it!
Here are some of the factors that could influence the size of your breasts:
- Female Hormones: If you have a hormonal imbalance or a deficiency of estrogens and progesterone, your bust can be flat.
- Poor Diet: If you are underweight or starving yourself in the quest to lose weight, the effects can be visible on your breasts.
- Health Problems: Disorders like Thyroid, Stress, and medication can give you small size breasts.
15 Best Exercises to Increase Breast Size:
Firm up and fill out your bust with these 15 exercises. Boost your breast size naturally with this comprehensive workout guide.
1. Bench Press:
Does Bench Press Make Your Breast Bigger?
The bench press is an effective way to increase breast size. Technically, it doesn’t impact your cup size but works on your pectoral muscles. Bench Press workouts tone these muscles and push them forward to enhance your overall chest size.
Steps To Perform:
You need a proper bench and a heavyweight secured tightly to perform a bench press.
- Align yourself to the bench with your front facing upwards.
- Make sure the hips, spine and neck are aligned to the bench.
- Now, with the weight in front of you, lift it by stretching your arms and bringing them all the way down to your chin level, but don’t let it touch your body.
- As the weight comes down, your arms are pushed back, causing a tug on your chest muscles.
2. The Towel Workout:
This workout uses household items to create a contraction in your chest and increase the size of your pectoral muscles. It is done rhythmically to target only the chest area without involving other muscle groups. It is one of the best exercises for increasing breast size effectively.
Steps To Perform:
For this, you will need a simple towel; even a hand towel will do.
- Stand with your arms outstretched and shoulders broad.
- Now, pull and tug at both ends of the towel, causing muscle contraction.
- Hold this position for 20 seconds and breathe slowly.
- Slowly return to the starting position and resume the process after a short break.
3. The Tug and Pull:
The tug and pull exercise stretches and strengthens your chest muscles. It helps in lifting the breasts and making them firmer. Along with a size increase, you can also notice an improvement in the shape. You can use stretching equipment or do it manually, as explained below:
Steps To Perform:
- Stand on clear ground with one leg in front of the other, spine straight, chin locked up.
- Now, use the arm to create a tug or pull.
- With one leg in front of the other, place the opposite hand slightly backwards on firm support.
- Now apply slight pressure on the hand, and you will feel a muscle stretch on the chest.
4. Push-Ups:
Does Doing Push-Ups Make Your Breasts Bigger?
If you thought Push-ups were only for toning your arms, you are so wrong! These easy exercises can tone your chest and help you attain bigger breasts. You don’t even need special equipment to do this exercise. A little corner in your room is sufficient for this workout! Do note that when performed with cardio and other fat-reducing exercises, Pushups may lead to smaller breasts.
Steps To Perform:
- Lie flat on the stomach and place your palms next to your shoulder.
- Ensure that the toes touch the ground.
- Slowly push your body up and keep the knees straight.
- Repeat this process for about five times in one stretch.
- Increase the count to 15 times to get the best results.
Also See: Facial Exercises For Slim Cheeks
5. The Cobra Pose or Bhujangasana:
Bhujangasana, or the Cobra pose, gets its name from the raised hood posture of a snake. It is one of the basic asanas and stretches the chest area. By promoting better blood circulation, the pose also strengthens the breast muscles and aids in their growth with time.
Steps To Perform:
- Lie down on your front with your arms on either side of your body.
- Now lift your arms up and, using the palm, lift up your upper body, inflating your chest as you bend your head up.
- Slowly get back to the original position.
- Repeat it six times a day.
6. Butterfly Press:
If you are a regular gym-goer, then you must have been aware of the butterfly press exercise. The workout focuses on the pectoral muscles in your breast and gives them a push. So, you can notice visibly toned and firmer-looking breasts. If you have no gym access, use dumbbells to perform this exercise.
Steps To Perform:
- Sit with your back resting against the chair.
- Start by pulling your arms or elbows together while your chest is sucking in.
- Now open your hands as far as you can and inflate your chest as you breathe in.
- Do it 15 times every day to get the desired results.
7. Chair Dips:
Chair dips are another easy exercise to enhance breast muscles. They stretch and strengthen your pectoral muscles, toning the upper body and giving the appearance of bigger breasts. With regular practice, you can notice an increase in your overall cup size.
Steps To Perform:
Firstly, use a sturdy chair that can support your weight, preferably without wheels.
- Sit on the edge of the chair and rest your palms on the seat.
- Slowly lift your body off the chair and move your feet to the front.
- The rest of the body should be straight.
- Lower your body and take the support of your arms to balance the position.
- Go back to the original posture.
- Repeat it 6-8 times.
8. Arm Circles:
Arms circles are a great way to perk up your breasts. A synchronized movement of your arms pulls the pectoral muscles upward, lifting up your breasts. This exercise can also tone your arms and upper body. Adding weights to your arms can enhance the benefits of this workout.
Steps To Perform:
- Stretch your arms outward.
- Move your arms in small circles in a clockwise direction.
- Do it for a minute.
- Repeat the same in an anti-clockwise direction.
- Treat this as one set and do it for two to three sets.
9. Dumbell Cross-Body Punch:
In this exercise, you can carry two dumbbells in your arms and move them in the opposite direction. This process helps tone the pectoral muscles and push them forward. By doing the right number of repetitions, you can notice some tightness in the area and a small “lift” in your breast.
Steps To Perform:
- Stand straight with your feet slightly apart from each other.
- Hold equal weights in your hands.
- Lift one arm and move it in a cross direction.
- Slowly get it back to the normal position.
- Repeat this process with the other hand.
- Do it 15 times every day to notice an improvement.
Read More: Neck Slimming Exercises For Women
10. Lateral Plank Walk:
The lateral plank walk is an effective exercise to increase breast size and tone the pectoral muscles. Although it’s slightly difficult to perform, the results are worth the effort. In this exercise, you first maintain the plank position and move laterally on the ground. The crossing of your arms can strengthen the bust muscles and also improve your core as well.
Steps To Perform:
Lie down and place your forearms on the ground and the elbows below your shoulder.
- Flex your feet to make your toes touch the floor.
- Make sure your body is in a straight line.
- Now cross your right hand onto the left side.
- Move your left foot one step to the left simultaneously.
- Shift the left hand and the right foot to get into the plank position again.
- Repeat the process up to three steps.
- You can reverse this exercise to move in the opposite direction.
11. Chest Fly:
Chest fly helps toning your breast muscles by moving your arms in and out. The exercise involves weights that offer the right resistance to contract the pectoral muscles. Along with improving your bust size, it also tones your biceps and triceps.
Steps To Perform:
- You must lie on a workout bench, touching your feet straight on the ground.
- Then, hold weights with your palms and slowly lift your hands.
- Let your hands remain above the chest for a few seconds, then slowly lower them, maintaining an arc movement.
- Stop the hands at shoulder level, then slowly lower the weights. Repeat three to five times.
12. Chest Press With Dumbbells:
Chest press works on the pec muscles located behind the breast tissue. The exercise tones these muscles and increases your overall pectoral size rather than your cup size, so you can notice a lifted-up look in your breasts and tightness in the area.
Steps To Perform:
- Lie flat on a bench and keep your legs on the ground in a straight position.
- Holds the weights and bend the elbows at 90 degrees.
- Hold for a moment and get back to the normal position.
- You can try it with a chest press machine by moving the handles forward and backward.
13. Around The World:
This exercise targets the chest area and trains your pectoral muscles. It gets the name “Around the World” from the circular movement of your arms around your head. The workout is performed with weights like dumbbells or kettlebells.
Steps To Perform:
You can do this exercise standing or lying down.
- Stand upright and hold the weights in your hands.
- If you are using a kettle ball, you can hold it with both hands.
- Move your arms around your head to complete one circle.
- Do it again in the opposite direction.
- Repeat it 5-10 times.
14. Rear Lateral Raises:
Rear Lateral Raise is an excellent workout for the arms, chest, and rear of your body. It exercises your pec muscles and lifts them. Along with a slight increase in size, you can also notice firmness and a reduction in sagging. To do this, you must have a set of dumbbells or equal weights ready. It is one of the most effective exercises for increasing breast size quickly.
Steps To Perform:
- Stand straight and hold the dumbbells in your hands.
- Stretch your hands in the forward direction and bend your knees.
- Push your hips to the back and ensure the upper body is parallel to the ground.
- Now, raise your arms sidewards and hold it for a few seconds.
- Slowly get back to the original position.
See More: Stretching Exercises For Growing Taller
15. Medicine Ball Chest Press:
This exercise targets the upper body, particularly the chest area. It strengthens the pec muscles and helps reshape them. Experts recommend that this workout be done on a stability ball to increase its effectiveness.
Steps To Perform:
- Rest your upper body on a stability ball.
- Now, grab a medicine ball and hold it close to your chest.
- Lift your arms and the ball along with them in an upward direction.
- Slowly get it back to the normal position.
- Repeat it 10-15 times.
#Tips To Increase Breast Size At Home:
Along with taking up a breast enhancing exercise plan, you can follow these tips to get bigger breasts naturally:
- You are what you eat! So, don’t compromise on your diet, and include plenty of high-estrogen foods like milk, nuts, green leafy vegetables, and soya.
- Do not wear too tight clothes that can restrict your breasts from growing.
- Invest in padded bras, which can temporarily control the sagging and give the illusion of a larger cup size.
- Massage your breasts with good oil to improve blood circulation in the area and allow.
Overview:
Adding these 15 exercises to your workout routine can help you naturally boost your beast and get a more shapely look. While results might differ for everyone, sticking with these exercises can lead to noticeable changes over time. Remember that combining these workouts with a healthy lifestyle will give you the best results. Stay patient and confident as you work towards a fuller, firmer bust, and enjoy the benefits of a balanced fitness routine.