Most people believe breast size is a matter of genetics, unless you opt for a breast enhancement surgery. In fact, you can increase your breast size without surgery or drugs through exercise and nutrition. By doing resistance training and isometric exercises, you can build the muscles of the chest wall, pectoralis major and minor, to create a lift to breasts.
Fine tune your diet to include heart-healthy, non-saturated fats to keep your hormone production levels primed: estrogen helps keep breast tissue plumped up.
While you might not jump up two or three cup sizes, you can see a visible difference over time.
Include Non-Saturated Fats: Olive, Flax Seed, Fish Oils, Nuts
Step 1
Start doing the chest press with light dumbbells by lying on a flat bench, knees bent and feet off the bench and crossed at the ankles. Engage your lower abs. Holding five- to 10-pound weights in each hand, bend your elbows until your arms form “L” shapes and your elbows are at a 90-degree ankle. Press up and lift each weight until they are above your face. Your hands will resemble a “punching fist” and your inner hands and thumbs will tap at the top of each rep. Do 10 reps for two to three sets.
Resistance training will directly target the muscles that support the breast tissue: pec major and minor. These muscles buttress the breasts. Unlike men, women cannot develop large, bulky muscles lifting weights unless they train with very heavy weights.
Step 2
Continue with flys. Stay on the flat bench and bring the dumbbells above your chest, elbows bent. Lower your arms to the sides, so that your inner arms and wrists are facing the ceiling. Imagine you are hugging a tree and bring your hands back up: your weights will tap at the top. Do 10 reps for two to three sets.
Step 3
Move onto isometric exercises that will tone the muscles of the chest wall. Lie on long foam roller and keep your feet flat on the floor, knees stacked over the ankles. Using no weights, touch your palms together above your chest. Move your hands to above your head or to the floor behind your head and then back to your chest. Do 10 reps.
Step 4
Retool your diet to include whole vegetables, fruits, whole grains, lean proteins, legumes and non-saturated fats. Include nuts, olive, flax seed, hemp seed, canola and fish oils. An excellent resource is My Food Pyramid, designed by the US Dept. of Agriculture (USDA).
They recommend eating no more than 30 percent of your total daily calories from fat.
Step 5
Wear comfortable clothing that does not bind the breasts, such as bras that compress or make it difficult to breath. Wearing ill-fitting undergarments can block your lymph system and reduce immune system. Today, there are many options so you don’t have to wear anything that is restrictive.
Things You'll Need
- Flat bench
- A pair of 5- to 10-pound dumbbells
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