You can make your bust measurement bigger and improve your cleavage with a few simple exercises. While no exercises actually increase the amount of breast tissue you have, you can make them look higher and larger by developing the muscle underneath them. This also will give you better cleavage, which adds to the appearance of bigger breasts. Improving your posture also creates this illusion. Perform three sets of 10 repetitions for each exercise.
Chest Fly
Step 1
Set a weight bench to a 45-degree angle. Lie on the bench and plant your feet firmly on the ground. Grip 10- to 30-lb. dumbbells with your thumbs wrapped around them and palms facing forward to perform a chest fly. This exercise lifts the pectoral muscles under your breasts.
Step 2
Hold the dumbbells with your arms extended over your chest to begin. Lower them in an arc until they are even with your chest. Keep your elbows slightly flexed during this movement.
Step 3
Raise the dumbbells back up in the same wide arc. Exhale when you lift. You need to use enough weight that you feel a slight burn in your chest when you do the final repetitions.
Pushups
Step 1
Place your shoulders directly over your wrists, fully extend your body and place your feet together with your toes pointed toward your shins to perform push-ups. Tighten your abdominal muscles. This puts you in a plank position.
Step 2
Lower your body toward the floor slowly. Keep your abdominals tight and your head and spine aligned. Stop lowering when your chin or chest touch the floor.
Step 3
Push away from the floor with your arms. Keep going until your arms are all the way extended. Do not lose your spine and head alignment.
Wall Slide
Step 1
Stand with your back to a wall. Move your feet about 1 foot from the wall but keep your back touching it.
Step 2
Keep your abs tight and lower down until your knees are bent to a 60-degree angle.
Step 3
Raise yourself back up until your knees are almost straight. Keep your abdominal muscles tight throughout the exercise, but don't forget to breathe.
Scapular Exercise
Step 1
Lie on your stomach. Rest your forehead on a rolled towel. This keeps your neck in a neutral position.
Step 2
Bend your elbows to 90 degrees. Bring them out to your sides.
Step 3
Squeeze your shoulder blades together at the same time you lift your arms. Hold this position for three to five seconds before lowering.
Things You'll Need
- Weight bench
- Dumbbells
- Towel
- Pillow
References
- "The Kinsey Institute New Report on Sex"; June Machover Reinisch and Ruth Beasley; 1990
- "Bone-Building/Body-Shaping Workout"; Joyce L. Vedral; 1998
- University of California Los Angeles Ergonomics: Posture Strengthening Exercises
- "The L.A. Shape Diet"; David Heber and Susan Bowerman; 2004
- American Council on Exercise: Lying Dumbbell Pec Fly
- American Council on Exercise: Pushup
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