TOP 10 exercises for enlarging and beautiful bust shape (2020)

It is a rare woman who is completely satisfied with her body and does not strive to improve its tone and proportions. Often, seductive and neat contours of the figure are the result of enormous efforts. One of the parts of the body that traditionally bothers the fair half of humanity is the breast. It is its size and shape that can make the décolleté area irresistible and emphasize female sexuality.

At the same time that the female breast is strongly associated with sexuality, it is a functional organ. From an anatomical point of view, the breast consists of the mammary gland itself, a layer of fat and a small muscle layer. Glandular tissue grows only during breastfeeding; it is impossible to increase the fat layer without gaining several kilograms of excess weight.

Thus, natural breast enlargement is possible only by working on the pectoral muscle group. Physical exercises for breast enlargement, which can be done at home without any problems, will not give stunning results. However, this method has many advantages: the body is not exposed to any dangerous influences, be it chemicals or surgery. Also, overall health and body condition improves.

Are there any benefits to chest exercises?

A large number of women are not happy with their breasts. Some are not satisfied with the size - small or large, many are unhappy with their breasts after pregnancy and childbirth.

There are indeed many reasons for dissatisfaction, but this is not the main thing. Breasts can be enlarged without surgery - this is not a myth, but a proven reality.

Exercises to enlarge the bust at home are truly a panacea for those who do not want to resort to plastic surgery, but dream of beautiful and elastic mammary glands. But, of course, you should understand that you will not be able to achieve the same results as after plastic surgery.

With the help of special exercises, you will not be able to make your mammary glands larger; your breasts will increase due to the pumped up muscles that are located directly under them. Well-developed muscles are the key to an aesthetically attractive breast.

Exercising at home in a week will not help you achieve real results, but will only help you keep your breasts toned and protect them from sagging.

To increase size, you need to train regularly and for several months, and only then the results will be really noticeable.

You can watch interesting exercises for bust enlargement at home on various videos.

Massage for breast enlargement

Light rubbing can be beneficial for breasts at any age. But even here you should not expect a miracle in the form of increasing your bust by a couple of sizes. The breasts will tighten and strengthen, becoming more elastic. Mechanical irritation will help improve blood circulation, tissues will be better saturated with oxygen. When combined with physical activity, slight increases can be achieved.

Please note that before starting the procedures, it is necessary to conduct an examination to ensure that there are no contraindications.

Any movements should be light and superficial. Rough impact on the tender area of the breast will not bring any benefit. The massage itself can be performed using different techniques. The use of oils is considered effective, thanks to which you can make the skin elastic, moisturize it, and visually enlarge the mammary glands.

Water massage also works well, where the main effect is provided by a shower jet, or a contrast shower. Using a massage mitten can give good results. Regardless of the chosen technique, it is important to adhere to all the rules and do everything carefully.

Now you know how to enlarge your breasts with exercise, and whether it is possible. You shouldn't expect a miraculous effect from physical activity, however, you can definitely improve the shape of your breasts and give them tone. The main thing is to practice regularly and diligently. We invite you to watch a video demonstrating how to perform chest exercises.

Warm-up is an important stage of any workout.

Before you start training, you need to stretch your body. This will help prevent sprains and various injuries.

There is no need to come up with any special or complicated exercises here, just remember physical education. Particular emphasis should be placed on the chest muscles, because they are the ones you will be training.

You need to start training with simple ones, and then move on to more complex exercises. This way you can achieve a greater effect and avoid the pain of sprains.

TOP 10 best exercises for bust enlargement

You can take a variety of amplifiers for practice, or you can do without them. There are different at-home techniques without and with dumbbells, but some have become more popular due to their effectiveness.

Exercises with dumbbells will be more effective, since the additional weight creates a load and helps to train the muscle group of interest faster.

Raise your arms up and sway slightly. Repeat for several minutes. Clasp your hands behind your back and raise your arms to your head. Stretch as far as possible, while keeping your back straight.
Laying down on the floor, pull your arms towards your legs. Repeat several times and relax completely.
Sit on a chair. You need to make sure your back is perfectly straight. Bring your hands together with your palms at chest level. Gradually apply moderate pressure to your palms until you feel tension on your chest muscles. Count to 10, relax. Repeat the exercise several times. Afterwards, you can complicate this exercise by simply taking a small rubber ball or ball in your palm.
Lie on your stomach, clasp your legs with your hands and bend in a semicircle. Try to bend as much as possible, this will put more pressure on the muscle groups of interest. You need to freeze in this position for 10-20 seconds, gradually increasing the time. This exercise came to fitness from yoga. The ideal option is to stay in this position for at least a minute.
Push-ups are another of the most effective exercises for bust enlargement at home, the main thing is to do them correctly. You can do push-ups from the floor, as well as from a chair, sofa, bench - whatever is most comfortable for you. You can also do push-ups with a chair - reverse push-ups. To do this, stand with your back to the chair, grab it with your hands and lower your torso, then lift it up. It is important to choose a chair that is heavy and stable and will not fall under your weight.
Raising your arms is one of the simplest, but no less effective exercises. Starting position - lying on your back, take dumbbells in your hands and hold them at chest level, spread them to the sides, raise your arms up, return to the starting position. It is necessary to perform about 10 such approaches.
Starting position - standing, feet shoulder-width apart, butt slightly back (as if you want to sit on a chair). We stretch our arms with dumbbells in front of us, then pull them to our chest, moving our elbows slightly behind our back. Exhale - return to the starting position.
Pullover exercise. Lie on a chair or couch with your back, with your feet flat on the floor. Stretch your arms with the dumbbells up and place them behind your head as much as possible. Repeat 10-15 times. It's best to do several approaches.
Wall – stand facing the wall, lean against it and push off forcefully until your arms are straight. Pressure for 10 seconds, relaxation for 10.
A “skier” exercise that resembles skiing. It is performed with dumbbells, which in this case play the role of ski poles.

With persistence, exercise will bring good results in two months: your breasts will increase by one size due to muscle training.

It is not recommended to perform each exercise more than 10 times, because in this case the training will be fat-burning in nature, and you simply will not notice the effect of breast enlargement. Ideal: when you feel heat in your muscles, repeat one or two more times and stop.

Bench press

Any fitness trainer will call the bench press the most effective exercise for strengthening the pectoral muscles. The bench press can be performed with either a barbell or dumbbells.

In a bench press, the main load is directed to the middle of the chest.

But if you want to lift your chest or camouflage your collarbones, then you need to do incline bench presses to put more emphasis on the top.

You need to do 3 sets of 8-10 repetitions . The bench press must be performed at a moderate pace.

Exercises for men

A powerful and strong chest is the dream of many men. With the help of special exercises and their regular performance at home, you can achieve visible results within a week, but without dumbbells this is difficult to achieve.

If you practice regularly, your sternum will become the envy of all your friends and will undoubtedly attract the attention of women. Exercises to enlarge the sternum in 3 days video can be viewed here:

In order to pump up this muscle group, you can combine exercises, use improvised means (chairs, couches), dumbbells. The main thing is consistency.

You shouldn't wait for results if you plan to exercise once a week for half an hour. So you simply won't notice any effects. Also, don’t overexert yourself right away. Loads should be increased gradually.

It is necessary to train different muscle groups; this requires an integrated approach - combining exercises in one workout. Experiment, change shells, and it will bring the desired results. And don’t forget to regularly increase your load!

How often should you exercise

You can achieve good results only with high-quality and regular training. Achieving your goal will require patience and perseverance. But even with constant training, it is impossible to pump up your chest in a week. Unprepared girls should not exercise in large volumes, as there is a high risk of harming themselves.

The duration of sports training is influenced by several factors:

Initial physical training. To get used to heavy physical activity, an adaptation period is required. It is advisable to perform physical exercises with minimal weights for a month.
Muscle rest. It is recommended to conduct classes three times a week. Muscles only grow when they rest.
Desire and aspiration. The stronger the desire to change your figure, the stricter the discipline should be. You need to train honestly and without deception.

You need to tune in to hard and persistent work; achieving results in 2 workouts is unrealistic.

Question answer

Often people think that if you need to train regularly, this means that classes must be daily. It's not obligatory. It is enough for a woman to do a set of exercises at least 3 times a week. You should not increase your training frequency, since for a positive result the muscles need to rest.

The weight of the dumbbell is directly related to body weight, as well as the level of training of the fair sex. It is recommended to initially start with 2 kg. Over time, you can increase the load by using devices whose weight is 6-8 kg.

Playing sports cannot remove femininity. The muscles in the female body are not able to pump up like the muscles of a man due to the lack of the proper amount of testosterone. Therefore, such experiences are in vain.

Where to start

To see the results of exercise and regulate the process, you should measure the volume of the chest before starting training. Such measurements must be made once a month. They will help you understand whether there is a positive effect from the exercises and whether some adjustments need to be made.

Now you need to decide on the sports equipment that you will need for exercise. Depending on weight and physical fitness, each woman chooses dumbbells of the required weight. It’s better to start with 4 kilograms, gradually increasing the load to 6-8. It is necessary to purchase a rubber shock absorber, selecting the required resistance in advance.

To understand whether the load is chosen correctly, you should do 3-4 exercises. If after them you feel tired, and repetitions of the exercise are difficult, it means that the load was chosen correctly. Soon the muscles adapt, and if the exercises are performed with ease and without much tension, you should increase the weight of the dumbbells. If the exercises are performed correctly and the load is properly selected, after 8 weeks the breast volume can increase to 6 centimeters.

Recommendations (experts)

Exercises to enlarge the mammary glands must be performed correctly; for this you need to follow some rules and recommendations. If you want to have a beautiful and fit body, first of all, you need to forget about bad habits - alcohol and nicotine.

Don't forget about proper nutrition, it also plays a huge role. And remember that physical exercise should be regular; in a few days you simply will not achieve visible results, but will simply tone your muscles.

To achieve results from training to enlarge the pectoral muscles for girls at home, you need to do them regularly, and gradually you need to load the body more.

As you practice, remember the following facts:

don’t get too carried away, regularly – this doesn’t mean several hours every day, 3-4 times a week for 1-2 hours is enough;
do not expect results in three days, the visible result will be in 2-4 months;
watch your breathing;
do not use books or bottles of sand as “load”, do not regret it and buy real dumbbells for your beauty, especially since they are inexpensive;
eat right - for active muscle growth you need protein (fish, nuts, dairy products).

Proper physical training is truly an art. If you doubt your own abilities, watch a thematic video or consult a specialist.

Simple ways to improve the appearance of your breasts

In order for your breasts to remain firm and beautiful for many years, constant care is necessary. Homemade masks and compresses will help you with this.

Plasticizing compress. Can be used on any skin type. For the compress, we take yeast dough, which you can prepare yourself, or you can buy in the store. Apply a not too thick layer to the chest area, without touching the nipple area. The compress can be removed as soon as the dough hardens, usually 30 minutes is enough. It is advisable to do this breast skin care every day for 2 months.
Contrast compresses. Can be used for all skin types; use with caution if you have sensitive skin. For the procedure, we take two containers, the first with cold water, the second with hot water, and cotton napkins or pieces of fabric. We alternately apply hot and cold napkins to the chest, carefully spreading them on the skin. The whole procedure will take you approximately 10 minutes. To get a positive result, you need to do contrast compresses for 2 weeks with an interval of 2-3 days between procedures.
Potato mask for aging and sagging skin. To prepare the compress, you will need mashed potatoes from 2 small boiled potatoes, an egg yolk, a teaspoon of honey and the same amount of vegetable oil. Mix all ingredients and apply to chest skin. Cover the top of the mask with parchment paper and secure with an elastic bandage. Apply the compress to the skin for 20 minutes; at the end of this time, remove the napkins and rinse the skin with warm water. The course is 1 month, 2 times a week.
Oil mask for flabby, irritated, tired skin. Take a few teaspoons (1-3) of jojoba or macadamia nut oil, a few drops of geranium and sandalwood essential oils. Mix all the ingredients together and apply to the skin of the décolleté, lightly tapping (driving in) with your fingertips. To obtain a lasting result, carry out this procedure for at least 1.5 months, 2 times a week.
A toning shower has a strong tightening effect. This procedure is good to carry out daily in the morning. It must be remembered that such a shower should always be finished with cold water.

Masks and lifting

For breast elasticity, you can also make masks at home. They are applied only to clean skin and then washed off with water.

For elastic and beautiful skin, masks made from chicken protein are used. Simply separate the yolk from the white, beat the latter until it bubbles and apply it onto the mammary glands with gentle movements.

You can add a variety of oils to the protein, for example, olive or almond. Also used as ingredients are cocoa powder, honey, and oatmeal. Make sure initially that you are not allergic to one or another component.

You should not use essential and other oils if there are tumors in the breast. Oils promote estrogen production and enlarge breasts. This is contraindicated for tumors, both malignant and benign.

Mieko's unique technique

Mieko Yoshimaru is the founder of a unique method that causes fat to move from problem areas to the chest. The technique is based on exercises, massage and visualization.

Mieko considers the last point to be the most important; every woman should visualize her ideal image, consider herself beautiful and never talk about her shortcomings.

If we talk about the exercises that Mieko recommends, here they are:

Palms are located at chest level. Apply pressure and release. Do the same on the right and left.
The upper part of the arm is kneaded. Using light and smooth movements, move the fat cells towards the chest. Perform repetitions throughout the day for five minutes for each hand, this is quite enough.
Supine position. The stomach is rubbing. Using smooth movements, move the fat cells towards the chest. Perform the exercise before bed for five minutes.
Massage of active kekkai points (located above the knee). Perform whenever possible at a convenient time.

Reviews

It is recommended to read reviews from people who have tried exercises to enlarge the bust:

NATALIA, 31 YEARS OLD:

“I was skeptical about the effectiveness of exercises that supposedly help to enlarge the bust.
But, nevertheless, curiosity took over, and I began to notice that my body was no longer as elastic as when I was 20. I began to perform a set of exercises to tighten my buttocks, strengthen my leg muscles, and also to enlarge my breasts. I concluded: you can sit for a long time and doubt the effectiveness of this or that method, but it is better to try it on yourself.

Regular training gave results. Of course, my breasts did not become 2-3 sizes larger, but the effect is obvious. It has really increased. I just want to warn you that to achieve results you need to practice a lot, a lot."

NIKOLAY, 28 YEARS OLD:

“In the modern world, a large number of people have begun to actively engage in sports.
I also decided to lean towards them. I signed up for a gym, I visit it regularly, and work out various muscles. After some time, relief began to appear on my body, and my sternum began to stand out clearly. The main thing is don’t be lazy!”

Expert opinion

Cosmetologist
Surgeon

Irina Dorofeeva

practicing cosmetologist

You need to understand that it is impossible to enlarge the mammary glands through training! But this does not mean that you should give up on exercises. If you exercise regularly, the muscles located under the mammary gland will strengthen. This will visually make your breasts appear larger. In addition, well-developed muscles support the breasts, which protects them from sagging.

Jacqueline Aragon

plastic surgeon

To understand how the exercises work, it is worth understanding the anatomy.
A woman's breasts are 90% connective and fatty tissue. And no amount of exercise, yoga, prayer or advertised cream will make this part any better. But when doing exercises, a woman pumps up the muscles of the sternum, which are located under the mammary glands; they are the ones that provide support. Therefore, training slightly tightens the chest and also slightly enlarges it, as the muscles increase. But even by regularly performing special complexes, it is impossible to achieve a fundamental change. For this, only plastic surgery can come to the rescue. Whatever goals you pursue, the exercises listed above will help you achieve certain results, the main thing is to believe in your strength, show perseverance and perseverance in achieving your goals.