Exercises For Increasing Breast Size

The breasts are composed of fat, ligaments and connective tissue. Your activity level, diet and genetics help determine your breast size. Strength training exercises that focus on your chest firm and tighten your breast muscles and contribute to a taut and shapely appearance. While increasing your breast size through exercise is not possible, resistance training helps transform fat into muscle, which will help your breasts appear firmer and larger.

Single-Arm Stability Ball Dumbbell Presses

The single-arm stability ball dumbbell press strengthens your breast muscles while toning your midsection, glutes and legs. Hold a weight in each hand and sit on a stability ball. Walk your feet away from the ball and lower your head and back onto the ball. Position your feet, hip-width apart, under your knees and lift your hips parallel to the ground. Tighten your abdominal muscles and lift your elbows to your sides, parallel to the floor and in alignment with your shoulders. Straighten your wrists and point your knuckles upward. Slowly push the weight in your right hand above your chest, stopping right before full arm extension. Lower to the start position and do the same with your left arm.

Decline Pushups

Decline pushups tone and tighten your breast muscles. Kneel on all fours and place a small step or bench behind your feet. Extend your legs and place the soles of your feet on the step. Walk your hands forward to accommodate full leg extension. Position your shoulders above your hands, straighten your wrists and tighten your abdominal muscles. Lift your hips into a straight line with the rest of your body and maintain this alignment throughout the exercise. Widen your hands three inches and slowly lower your chest toward the floor, bending and flaring your elbows. Stop before you make contact with the floor, then push up to a straight form.

Pushups With Single Leg Raises

Pushups with single leg raises challenge your breast muscles, arms, and increase core stability and balance. Kneel on your hands and knees. Align your hands with your shoulders and your knees with your hips. Extend your legs behind you and lift onto your toes. Widen your hands three inches, tighten your abs, and lift your hips into a straight line with your shoulders, back and knees. Lift your right leg off the ground and squeeze your right thigh. Bend your elbows and lower your chest toward the floor. Stop before you make contact with the floor and push up to straight form. Lower your right foot to the ground and lift your left leg before starting another pushup.

Dumbbell Flies

Dumbbell flies tighten and firm your breast muscles. Hold a dumbbell in each hand and lie supine on a bench. Bend your knees and rest your feet on the bench or floor. Lift your elbows parallel to the floor and align them with your shoulders. Turn your palms in and lower your hands 45 degrees. Slowly lift the weights above your chest, making a half-circular motion with your arms. Lower your arms to the start position.