We live in an age where women are constantly criticized for how they wish to look. Whether we choose to be heavy or skinny, tall or short, toned or ripped, we’re always questioned for the choices we make regarding our body. While it’s important to be comfortable in your own skin, there is nothing wrong with wanting to change your body. If modifying a certain part of your body (be it your nose or breasts) makes you feel more confident and enhances your body image, it’s perfectly okay to do so. But make sure to do it only based on your own will, without succumbing to the idea of the “perfect” body type. However, instead of going under the knife, consider natural and safe methods that will not harm you.
If breast enlargement is what you’re looking at, here are some exercises that will not only make your breasts look larger, but also strengthen your chest muscles.1 Remember that no exercise directly increases the bust size – it only improves your posture, so that your “girls” get a lift and look firm and perky.2
1. Wall Push-Ups
If you are not used to upper body training, wall push-ups are the easiest way to build strength and gain momentum.
- Face a wall and stand with your feet apart
- Place your palms on the wall
- Make sure that you are at least one arm distance away from the wall.
- Keeping your body straight, bend your elbow and shoulders so that you move toward the wall.
- Move forward till your forehead is an inch away from the wall.
- Slowly straighten your elbow until you assume the initial position.
- Remember to breathe in when you move toward the wall and breathe out as you move away from it.
- Repeat the step for 5 minutes.
2. Incline Push-Ups
An advanced version of the wall push-ups, this exercise will test your upper body strength and work your chest muscles.
- Find a sturdy object (like a heavy chair or a table) that reaches the height of your waist.
- Make sure that the table (or any other chosen object) does not move when you lean on it.
- Keeping your body straight and your feet together, place your palm on top of the table and stand at one arm distance from it.
- Slowly bend your elbows and lower your body toward the table.
- Stop when your torso is an inch away from the table.
- Hold the position for 5 seconds
- Slowly retrace your movement so that you assume initial position.
- Repeat the exercise for 5 minutes.
3. Chest Dips
This exercise works out shoulder, bicep, and chest muscles. If you’re looking for less-intense versions of the chest dips, begin with raised-leg bench chest dips.
- Stand in between two parallel bars or benches.
- Place your hands on the benches
- Keep your hands bent toward your torso ( with the fingers off the ends of the benches.)
- Stretch your leg outward, keeping it straight
- Slightly raise your feet with your heels firmly placed on the ground.
- Slowly lower your body by bending your arms until you feel a stretch in your chest.
- Straighten your elbow and return to the initial position.
- Repeat the exercises 4-5 times.
- To decrease difficulty level, bend your knees as you lower the body.
4. Chest Presses
Chest presses improve posture while strengthening your muscles.
- Sit on a bench with your feet spread apart.
- Slowly bend backward and lie flat on the bench.
- Hold a pair of dumbbells and slowly raise your arms so that they’re directly over your shoulders.
- Pulling in your abdomen, tilt your chin toward your chest.
- Now slowly lower your arms so that you feel the pressure on your arms.
- Your forearm should now be parallel to the ground, and your elbow should be bent.
- Ensure that your shoulder blades are never off the surface of the bench.
- Do the chest press for a few times until you feel a slight ache in your arms.
5. Stability Ball Chest Presses
The stability ball removes the stability that you get while lying down on a bench and works an additional set of muscles.
- Instead of a bench, lie down on a stability ball.
- Keep your feet on the ground and grip firmly.
- Perform the chest presses as discussed above.
6. Shoulder Rounding
This exercise counteracts bad posture and strengthens your upper body muscles.
- Lie down on your stomach with your arms stretched out in front of you
- Keep your fingers outstretched and your palms facing the ground.
- Slowly lift your chest off the ground by squeezing your shoulder blades together and pulling your arms backward.
- Release the position with control.
- Repeat the exercise 5-10 times, depending on your stamina.
Along with these exercises, practice walking straight with your head held high. A bad posture will cause your breasts to sag and look smaller. However, do not forget that your breast size does not define you or your sexuality. Aim for a bigger bust to increase your confidence and body image and not to look a certain way.