Are breasts not in a good size? After trying all shortcuts for breast enlargement, If you have decided on the natural ways of breast enlargement.
Then exercise is the oldest method for physical body health. Here you will get information about The 7 Best Natural Breast Enlargement Exercises that result in enlarged breasts.
Perhaps you have a dress that would fit better if you had a slightly bigger chest. Perhaps you would like your chest to be a little more prominent. Maybe you have chest dysphoria.
However, you are reading this because you want to find out: Can you increase your breast size naturally?
Learn what factors affect breast size and seven exercises you can do at home or in the gym to increase your chest muscle strength.
The short answer is Yes.
The short answer is that it’s unlikely you can change the shape of your breasts by yourself. Sometimes, a surgical procedure is required to change the shape and size of your breasts.
This is breast augmentation, also known as implants. Because of this, the size of your breasts depends on a combination of your:
- Body weight
- Potential life stage, like pregnancy
Can you enlarge your breasts naturally?
You might not be interested in breast augmentation. You might wonder if there are natural ways of changing your breast size.
There are not many things that you can do to increase your breast size or increase your chest tissue.
Exercise can improve the appearance of your pectoral muscles (which lie below your breast tissue). Strength training exercises such as the ones below can be used to target these muscles. This can significantly increase the size, strength, and density of your chest tissue.
Did you know that chest exercises can affect breast size?
Just like strength training can increase the size, strength, endurance, and tone of your leg or arms muscles, it also can alter the muscles in your chest.
Particularly, isolation chest exercises such as the chest press, pullovers, and flys are likely to result in changes in the size and shape of your pectoral muscles.
However, changing your chest muscles does not necessarily mean that you will increase breast size. It is simply an increase in the pectoral muscle, which lies underneath the breasts.
Some people might be able to grow enough chest muscles to make their bras larger. Strength training, especially with heavy weights or high reps, can result in muscle growth.
Not everyone who hits arm day needs to purchase larger shirts to accommodate their bicep muscles. However, not everyone who hits chest-day will need larger bras to support their chest muscles. It makes sense!
7 Best Natural Breast Enlargement Exercises
Do you want to strengthen your chest now that you understand the difference between breast size and increasing pec muscle size? Cool.
Continue reading to learn seven great movements that will increase the strength and fulness of your chest muscles.
#1. Dumbbell chest press
The dumbbell chest press is a home- and gym-friendly exercise that targets your pectorals, shoulders, and triceps. Woot!
You can use dumbbells or a light set if you don’t own them. You can also use two soup containers or water bottles.
If you have a flat bench, you can lie on it. You can also do this exercise on the ground if you don’t have a flat bench.
- Hold one dumbbell in each hand and grab a pair of dumbbells. It would be best to choose a weight you can press at most 8 times.
- Place your feet slightly apart on the ground, with your knees bent.
- Keep your head flat on the bench or floor and begin to press your arms outwards.
- Think about bracing your midline and drawing your belly button in your spine.
- Slowly bend your elbows so that they are parallel to the ground.
- Pause. Continue pressing the weight overhead until both your arms are fully extended.
- Do 2 to 3 sets with 8-12 repetitions each.
#2. Dumbbell pec fly
Tell your ego that you are going to sit down. The pec fly should not be done with heavy weight.
The pec fly, unlike the chest press, which is primarily strength-based, is more of an exercise. You’ll know exactly what we mean when you do this exercise.
You’ll be able to reduce the tightness in your front shoulders and pecs with each rep.
You can also make this move at the gym or home. You will only need some lightweight dumbbells or cans.
- Hold one dumbbell in each hand and grab a pair of light dumbbells.
- Place your feet slightly apart on the bench or floor.
- Start the fly by putting your arms across your chest, palms facing one another, and your elbows slightly bent.
- Engage your core muscles by drawing your spine down.
- Keep elbows straight and slowly lower dumbbells to the nipple height. The chest muscles should feel stretched.
- Then, pause and reverse the motion until your arms are extended. At the top, squeeze your chest.
- Do two sets of 8-12 repetitions.
#3. Alternating dumbbell press
As you might have guessed, the alternating dumbbell press is identical to the dumbbell pressing, except that you only move one dumbbell at once.
This single-limb movement, which requires one side to work at once, requires a lot of stability (read midline engagement). This movement works not only on your chest, shoulders, and core but also on your core.
This means that you get a lot of bang for your bucks.
Alternating dumbbell chest presses can be done at home or in the gym. A bench is a good option for additional support if you are doing this at the gym.
- Hold a pair of dumbbells in each hand and place them palms side by side. It would be best to choose a weight you can press at most 8 times.
- Place your knees and feet flat on the ground at your hips. Engage your midline.
- Reach your arms out to your chest. Keep the left dumbbell on your chest. Slowly lower the right dumbbell towards your chest until it touches the ground.
- Keeping your right hand still, press the weight overhead until your right arm is fully extended. Your right palm should face the left palm.
- Continue, but this time move your left time.
- On each side, do 2 sets of 8-12 repetitions.
Although push-ups are a common exercise that people hate, they are one the most versatile chest exercises. You can do them anywhere, and you can also scale them up to any strength.
They also strengthen your whole body, with a special focus on your chest, shoulders, and core.
This move can be modified to suit your current fitness level.
Instead of starting in a high plank position and moving on to your knees, you can do it on your knees. Keep your knees straight from the head to start. You can also do push-ups against the wall.
- Place your hands on the ground on a high plank, with your wrists under your shoulders.
- Brace your midline by pressing your palms against the ground. Your shoulder blades should be pulled away from your neck, and your back should be down.
- You can squeeze your core, glutes, and quads. Next, lower your body towards the floor by bending at your elbows.
- Your chest should be about one to two inches below the floor. Breathe in and pause.
- Do two sets of 8-12 repetitions.
#5. Stability ball chest press
Are you ready to challenge the dumbbell chest presses? You might also consider doing it on a stability ball or exercise mat.
The stability ball chest press targets the chest, shoulders, and triceps. It also activates your abdominal muscles and gluteal muscles.
Important: Choose a stability ball that fits your height and offers enough support for your shoulders, upper back, and neck.
- Start by holding a dumbbell in each of your hands.
- Slowly place your feet on the exercise ball. Continue walking until your upper back touches the ball. Keep your arms straight and your feet slightly wider than shoulder-width.
- Straighten your arms, so dumbbells are at the top of your chest. Keep your palms facing forward.
- Keep your core tight and glutes tight. Slowly lower the dumbbells to chest height. Do not lower the dumbbells below your arms.
- Immediately stop and push the dumbbells upwards until your arms are fully extended.
- Do two sets of 8-12 repetitions.
#6. Up-down plank
You can use up-down planks for a chest pump that doesn’t require equipment.
This is a great exercise for your pecs. It will also increase your heart rate if you keep at it for long enough. Win-win.
This exercise can also be done from your knees, like the modified push-up position.
- Place your forearms in a plank position. Make sure you can straight line between your heel and head.
- Keep your core tight, looking down and slightly ahead. Place your right hand under your shoulder, and lift it to straighten the right arm. Continue doing the same thing with your left hand until it is in a high plank.
- Push your core and legs to the top. Next, reverse the motion by lowering your right elbow to the ground.
- Continue to the left until you reach the starting position.
- Continue for three sets of 20-30 seconds each, stopping as necessary between rounds.
#7. Dumbbell pullover
The intermediate exercise of the lying dumbbell pullover targets the chest, shoulders, and back. Quadruple win! It’s not too bad.
You should feel a stretch in your chest and upper back at the top of this move.
- You can grab a dumbbell using both your hands.
- Place your feet flat on the ground and lie on a bench.
- Extend your arms to the ceiling.
- Keep your elbows straight and lower the dumbbell behind you.
- Pause and then reverse the movement. Contract your core and triceps, and pull the dumbbell back to the starting position.
- Do two sets of 10-12 repetitions.
Breast Enlargement Exercise at Home [YouTube Video]
What else impacts your breast size?
Many factors influence breast size. Your breast shape and size are a combination of all of the above.
Research proves that you can thank your family for your boob shape.
#2. Body weight and body fat
The breasts are composed of fatty tissue and glandular tissue. But it is the fatty tissue that determines how large your breasts are. If you gain body fat, your breast size may increase.
More precisely: If you are pre, peri, or postmenopausal.
Data shows that 61 percent of women notice a decrease in breast size after menopause. While 20 percent notice a shift in breast shape, has some data.
#4. Pregnancy status
Did you know that enlarged breasts are one of the first indicators of pregnancy? Yep. It is because of an increase in progesterone (the hormone that plays a crucial role during pregnancy).
As you get older, your body will begin to produce prolactin. This hormone causes breast growth and milk production.
You may notice a fullness in your breasts even months after giving birth.
Where are you in your menstrual cycle?
Last but not least, the hormones which fluctuate throughout a month can affect how full or swollen your breasts feel.
You may feel tendered breasts if you use hormone substitution therapy or hormonal contraceptives.
Can diet impact your breast size?
Good question! Your breast size will not be affected by diet alone.
Weight gain and body fat fluctuation can. You may also notice an increase in fat tissue in your chest if you Lose Weight.
You will also notice an increase in the size of other body parts.
Are there other breast enlargement techniques?
There are many other methods to increase breast size.
These methods can be as simple as self-massage and push-up bras. They can also be as complex as creams, pills, and pumps.
But are they effective? It all depends on the method.
#1. Bras with push-ups
A pushup bra has padded cups that lift your chest tissue, so your breasts look larger. Many people find that push-up bras give them the illusion of larger breasts.
However, push-up bras do not alter the shape of your chest. You can take the bra off, and your breasts will remain the same size.
You cannot massage your breasts to make them larger. Touching your tatas may feel good but will not lead to growth.
We are not talking about breast milk pumps. These pumps claim to increase breast size. Some of these pumps are automated, while others are manual.
These pumps are claimed to increase blood flow to the chest tissue, promoting tissue growth and larger breast size. Many manufacturers claim that the pumps can increase cup sizes by 1 to 2 in 3 months.
One (very small!) study has found that these claims could be true. Research showed that 18 cisgender women who wore pumps for 10-12 hours per day for 10 weeks had long-lasting size increases.
However, reviews can vary greatly from one product to the next. Healthcare professionals aren’t convinced the growth is permanent and safe.
#4. Creams and ointments
Google “breast enhancement cream” will bring up a variety of OTC creams and lotions.
These OTC options usually contain a mixture of phytoestrogens (plant products that mimic estrogen), aphrodisiacs, and adaptogens.
However, there is not enough research to prove that these ingredients work. The few studies done on these topicals have shown that they don’t.
PSA: OTC breast enlargement products are not the same as topically applied gender-affirming hormone replacement therapy. A prescription estrogen hormone replacement therapy may be able to help someone with breast growth.
Lifestyle changes and natural remedies won’t change your chest size. Chest-specific exercises can be included in your overall fitness program if you want to increase pectoral strength, function, and tone.
Although increasing your pectoral muscle size and strength won’t significantly increase breast size, it may make you feel more confident about your breasts. Remember that your breast size does not determine your beauty and value.
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