There isn't a way to increase your breast size naturally, but you can help to influence the shape and positioning of your breasts through exercise. Exercises that focus on strengthening and toning the chest will tighten the tissue that supports the breasts, making them appear firmer and lifted.
Push-Ups
Push-ups are a classic exercise that can be done anywhere to increase the size of the pectoral muscles underneath the breasts and make them appear lifted and firmer. Get onto your hands and knees on the floor with your toes tucked under and your hands placed sightly wider than your shoulders. Lift your knees off the floor so that you are balancing on hands and toes. Your feet should be about hips-distance apart. Begin to bend your elbows and lower your body down toward the ground without letting your hips sag or your upper back round. Lower down until your chest is one to two inches from the ground, and then push yourself back up to the starting position, keeping the abdominals engaged and the hips in line with the shoulders and heels. If this is too challenging, you can keep the knees on the floor but still keep the hips tucked under so that your shoulders, hips and heels are all in one line. Perform two to three sets of 12 to 15 repetitions two to three times a week.
Free Weight Flys
Free weight flys strengthen and tone the pectoral muscles to lift and firm the breasts. Lie on your back on a weight bench with your feet flat on the floor. Make sure your lower back is pressing into the bench, especially if you are using heavier weights as this will help protect your lumbar spine. Holding a weight in each hand, extend your arms straight up above your chest and touch the weights together. This is your start position. With a slight bend in the elbow, begin to open your arms out to the side with control. Continue to move the arms out to the sides until your arms are in the same plane as your chest and you feel a slight stretch through your underarms. Contract your pectoral muscles and slowly bring your arms up to the starting position, keeping a slight bend in the elbow. Perform two to three sets of 12 to 15 repetitions two or three times per week.
Free Weight Bench Press
Lie on the weight bench with your lower back pressed into the bench and your feet on the floor. Hold the weights above your chest about shoulder-width apart. Slowly begin to bend the elbows out to the side, lowering the weights down and keeping your elbows at a 90-degree angle. When your elbows reach shoulder level, contract the pectoral muscles and push the weights back up to the starting position. Perform two to three sets of 12 to 15 repetitions two to three times per week.
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