Small breasts are a matter of heredity, but there are several things you can do to increase their size. This does not mean you will grow from an A cup to a D cup, but that you can add muscle on the chest wall, to lift the breast tissue, giving them a larger appearance. Use resistance training with light weight and isometric exercises to create a fuller and higher profile.
Eat a balanced diet that includes non-saturated fats such as olive, canola, flax seed and fish oils so that your body can produce female hormones, estrogen and progesterone. Without these, normal breast development is not possible.
Eat Non-Saturated Fats
Step 1
Eat a diet that includes fresh vegetables, fruits, lean proteins, whole grains, legumes, low-fat dairy foods and non-saturated fats. Eating non-saturated fats enable women to have healthy breast tissue as this requires they produce normal levels of estrogen and estrogen.
My Food Pyramid, designed by the U.S. Dept. of Agriculture (USDA) recommends eating no more than 10 percent of calories from fat, from your total daily calories.
Step 2
Use resistance training to build the muscles of the chest wall: pectoralis major and minor. Start with wall push-ups: stand in front of a wall and place your hands on it so they are shoulder-width distance apart.
Step back and start with elbows slightly bent. Lower your chest until your sternum almost touches the wall and press into the hands to press away from the wall. Do 10 to 12 reps and two to three sets.
Step 3
Continue with flys by lying on your back on a flat bench. Set your feet flat on the bench and lightly engage your abs so you are not arching your low back excessively.
Holding 5 to 10 lbs. in each hand so that your wrists are at a 45-degree angle and palms are facing each other, bring the weights above your chest, elbows bent. Open your arms and lower the weights to your sides and bring them back to the starting point. Repeat 10 to 12 times for two to three sets. Rest.
Step 4
Complete the resistance training with reverse lying deltoids (back of the shoulder muscles). Lie face down on a flat bench, legs straight and holding a 2- to 5-lb. dumbbell in each hand. Keeping your chest lifted, chin drawn in and elbows bent, lift the weights up until your elbows and shoulders are on the same level. Do eight to 10 reps for one to two sets.
Step 5
Stretch the muscles you worked by lying on a long foam roller, with your back on the roller, feet flat on the floor, knees bent. Draw the abs in slightly as your bring your hands above your chest, palms lightly touching. Keeping the front ribs in, draw your hands overhead until you can touch your hands to the floor below your head. Repeat for 10 to 12 reps, for two to three sets.
Things You'll Need
- 2-lb. dumbbells
- 5-lb.dumbbells
- 10-lb. dumbbells
- Flat bench
- Foam roller
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