We women take our breasts very seriously! They symbolize feminity and distinguish us from our male counterparts. That’s not all! Breasts make us look attractive and add to our overall beauty and grace. However, not every woman is blessed with a fuller bust and can have almost invisible curves on the front. If you are one of them, then read along to learn the exercises to increase breast size.
This workout plan is not only safe but also an economical alternative to expensive surgeries and invasive breast enhancing techniques. You can try them at home every day to attain the desired results. Ready to show off your voluminous bustline?
What Are The Main 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 are undergoing a hormonal imbalance or have a deficiency of estrogens and progesterone, you can end up with a flat bust.
- 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 breast.
Best Breast Enlargement Exercises At Home:
Let us look into each of these exercises to increase breast size with pictures and steps to perform:
1. Bench Press:
The bench press is an effective way to increase your breast size. Technically, it doesn’t have any impact on your cup size but works on your pectoral muscles. Bench Press workouts tone these muscles and push them forward to enhance the overall chest size.
Steps To Perform:
To perform a bench press, you need a proper bench and a heavyweight secured tightly.
- 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 the weight up by stretching your arms and bring 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 at your chest muscles.
2. The Towel Workout:
The main aim of this workout is to use 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 to increase 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 wide.
- Now pull and tug at both ends of the towel causing a contraction of the muscles.
- Hold this position for 20 seconds and breathe slowly.
- Slowly get back to the starting position and resume the process after a short break.
3. The Tug and Pull:
The Tug and Pull exercise stretches your chest muscles and strengthens them. It helps in lifting up 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 a 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, use the opposite hand and place it slightly backwards on firm support.
- Now apply slight pressure on the hand and you would feel a muscle stretch on the chest.
4. Push-Ups:
If you thought Push-ups are 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 Pushups when performed with cardio and other fat reducing exercises 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 5 times in one stretch.
- Increase the count to 15 times to get the best results.
See More: Breast Enlargement Oils
5. The Cobra Pose or Bhujangasana:
Bhujangasana or the Cobra pose gets its name from the raised hood posture of a snake. It falls under the basic asanas and stretches your chest area. By promoting better blood circulation, the pose also strengthens the breast muscles and with time, aids in their growth.
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 6 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 a visibly toned and firmer looking breasts. If you have no access to the gym, then 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 up your hands as far as you can and inflate your chest as you breathe in.
- Do it for 15 times every day to get desired results.
7. Chair Dips:
Chair dips are another easy exercise to enhance breast muscles. It stretches your pectoral muscles and strengthens them. By toning the upper body, this exercise can give 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 and 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.
- 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 in an upward direction and lift up your breasts. This exercise can also tone your arms and the 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.
- You can 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 in toning the pectoral muscles and pushing them forward. By doing the right amount 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 for 15 times every day to notice an improvement.
10. Lateral Plank Walk:
The lateral plank walk is one of the effective exercises 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 on to 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 do a reverse of this exercise to move in the opposite direction.
11. Chest Fly:
Chest fly helps in toning your breast muscles by moving your arms in and out. The exercise involves weights which offer the right resistance to contract the pectoral muscles. Along with an improvement in your bust size, it also tones your biceps and triceps.
Steps To Perform:
- You need to lie on a workout bench, keeping your feet straight on the ground, touching it.
- Then hold weights with your palms and slowly lift your hands on the air.
- Let your hands remain above the chest for a few seconds and slowly lower the hands, maintaining an arc movement.
- Stop the hands at the shoulder level then slowly out the weights down. Repeat the same thing three to five times.
12. Chest Press With Dumbbells:
Chest press works on your pec muscles located behind the breast tissue. The exercise tones these muscles and increase your overall pectoral size, rather than on 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 even try it with a chest press machine by moving the handles forward and backwards.
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 dumbells or kettlebells.
Steps To Perform:
You can do this exercise in a standing or lying down position.
- Stand upright and hold the weights in your hands.
- If you are using a kettle ball, you can hold the same with both the hands.
- Move your arms around your head to complete one circle.
- Do it again in the opposite direction.
- Repeat it for 5-10 times.
14. Rear Lateral Raises:
Rear Lateral Raise is a great workout for your arms, chest and the 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 reduction in sagging. To do this, you must have a set of dumbbells or equal weights ready. It is one of the effective exercises to increase 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 that 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.
15. Medicine Ball Chest Press:
This exercise targets the upper body, particularly the chest area. It strengthens the pec muscles and helps in reshaping them. Experts recommend that this workout is best done on a stability ball to increase the effectiveness of the workout.
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 for 10-15 times.
Additional Tips To Increase Breast Size:
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 estrogen-high foods like milk, nuts, green leafy vegetables and Soya.
- Do not wear too tight clothes that can restrict your breasts from growing.
- Invest on 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.
Now that you have understood the role of exercises to increase bust size, it’s time to put them to practise. If you are a beginner or have chronic health issues like hypertension, diabetes etc., you must take the suggestion of an expert trainer. Doing them in the right way alone can give you the desired results. If you have any more exercises to increase breast size, do let us know in the comments section.
