If you’re trying to increase your breast size, you should know that there’s no magic trick or home remedy that can make you go from flat to full-breasted overnight. But there are some ways your breast size will increase naturally. More importantly, there are plenty of things you can do to make them look perkier and at their best. So here’s a roundup of ways you can explore!
1. Tone Chest Muscles
While toning up your chest muscles won’t actually increase your breast size, it might make them seem perkier and possibly bigger. Some exercises that can help you achieve this look are:
Barbell Bench Press
One of the most effective chest exercises, a barbell bench press can help build the muscles that support your breasts.1 Here’s how you can perform this exercise:
- Lie flat on a bench and grasp the barbell with an overhand grip just wider than shoulder-width apart.
- Slowly lift the barbell off the rack until your arms are fully extended.
- Hold this position for a few seconds and then lower the barbell back down toward you. Ensure that your elbows are tucked in close to your body as you do this.
Dumbbell Chest Press
When done along with a barbell bench press, this exercise increases muscular development throughout the chest area.2 Here’s how you can perform this exercise:
- Lie flat on a bench with a dumbbell in each hand, positioned on both sides of the chest.
- As you exhale, press the dumbells up toward the ceiling until your arms are extended.
- Breathe in as you slowly lower the dumbbells to shoulder level.
This classic exercise strengthens the entire upper body.3 Here’s how you can go about this exercise.
- Go down on all fours with your feet together and toes flexed and pointing toward your shins.
- Keep your hands shoulder-width apart and your palms flat on the floor and aligned just below your shoulders.
- Slowly bring your body down to the floor until your chin or chest touches the floor while ensuring that your head is aligned with your spine and your core is engaged.
- Slowly push yourself up through your arms until they are fully extended at the elbows to bring yourself back to the starting position.
Ensure that your lower back doesn’t sag and your hips don’t move upward at any point during the exercise.
To begin with, you could do 5–7 repetitions over 3 sets and move up to 15–20 repetitions as the exercises get easier to perform.
2. Moisturize Regularly For Fuller-Looking Breasts
You can help your breasts look fuller and more supple by keeping them well-moisturized and soft. This makes them less prone to sagging and wrinkling.4 A good natural moisturizer like olive oil, coconut oil, or even almond oil might work well. However, be sure to do a patch test to ensure you’re not allergic. It is important to remember that doing this will not physically increase your breast size. But it might help you make the best of what you do have.
3. Avoid Smoking To Prevent Sagging
If one reason you want bigger breasts is that they are currently sagging and you feel they don’t make for a great silhouette, preventing sagging may also help your cause. Smoking is one of the major reasons for breast sagging and, by extension, quitting could help reduce the sagging.5
Smoking causes the elastin that lends support in the structure of your skin to break down. And, with the loss of elastin, you lose that perky, taut look that full breasts have. It could also affect another key structural element of your skin, responsible for its strength as well as elasticity – collagen. Avoiding smoking could, hence, help reduce the sagging and keep your breasts perked up.6
4. Try Fenugreek
Fenugreek, a known natural galactagogue that stimulates milk production in the breast, may also help with increasing breast size. The seed is known to have a mastogenic (breast enhancing) effect.7
Anecdotal evidence also suggests that fenugreek tea brewed with sprouted seeds can help. To give this a go, pour twice the quantity of water over the fenugreek sprouts and bring to a boil. You could drink the tea once it’s cooled. Massaging the powdered seeds into the breast tissue is also recommended, though there is no evidence to back up these claims.8 There’s no harm in giving this a shot as fenugreek seeds also bring with them a host of other health benefits. However, do be cautious about some potential side effects, especially if you cross normal dietary limits.
5. Try To Gain Weight If You Have A Low BMI
If you’re underweight or well within the normal range and think you could do with a few extra pounds, the weight gain may benefit your breasts. However, it’s important to remember that while weight gain may increase breast size, whether or not this happens will also depend on how your body gains weight. After all, not all people are built the same way. Some tend to carry weight on their legs, others on their upper body. Similarly, some people genetically have bigger breasts.
Also remember that weight gain that puts you in unhealthy body mass index (BMI) levels is probably more harmful than anything else. A normal, healthy BMI falls between 18.5 and 24.9. Meanwhile, a BMI of under 18.5 indicates being underweight while a BMI of 25–29.9 is considered overweight. A BMI of 30 or greater is considered obese.9 So, if your BMI is already high, explore the healthier ways we’ve listed above to make the most of your assets.
Natural Weight Gain During Pregnancy Will Increase Breast Size
While this is certainly not a reason to have a baby, do know that if you do at some point get pregnant, the weight gain and hormonal changes will cause your breast size to go up a bit. It is in fact, one of the first signs of pregnancy. Your breasts typically become enlarged and swollen in the very first trimester due to the higher levels of the hormones progesterone and estrogen in the body around this time and continue to expand as your pregnancy proceeds. Much of this, however, will revert to the original once you stop nursing your baby and lose the extra weight.10
Remember, Bust-Enhancing Products Can Be Harmful
It’s important to remember that although supplements and herbal remedies are peddled as a shortcut to larger breasts, they don’t have any clinical studies to back them up. Often, they just contain a combination of natural herbs and spices like fennel, wild yam, black cohosh, hops, saw palmetto, and more which might do nothing for your breasts.
Some bust-enhancing products might even claim to have potent forms of the female sex hormone, estrogen, which is linked to enlarged breasts. While “natural,” these do contain potent hormonally active components that are stronger than dietary phytoestrogens (plant estrogens). Unfortunately, the long-term safety of such products is unknown, making them potentially dangerous for health.11
|↑1||ACE-Sponsored Research: Top 3 Most Effective Chest Exercises. American Council on Exercise.|
|↑2||Chest Press. American Council on Exercise.|
|↑3||Push-up. American Council on Exercise.|
|↑4||Soltanian, Hooman T., Mengyuan T. Liu, Adam D. Cash, and Rodrigo A. Iglesias. “Determinants of breast appearance and aging in identical twins.” Aesthetic surgery journal 32, no. 7 (2012): 846-860.|
|↑5||Rinker, Brian, Melissa Veneracion, and Catherine P. Walsh. “Breast ptosis: causes and cure.” Annals of plastic surgery 64, no. 5 (2010): 579-584.|
|↑6||Sela, B. A. “Dermatological manifestations of smoking.” Harefuah 141, no. 8 (2002): 736-40.|
|↑7||Yadav, Umesh CS, and Najma Z. Baquer. “Pharmacological effects of Trigonella foenum-graecum L. in health and disease.” Pharmaceutical biology 52, no. 2 (2014): 243-254.|
|↑8||Duke, James A. The green pharmacy: New discoveries in herbal remedies for common diseases and conditions from the world’s foremost authority on healing herbs. Rodale, 1997.|
|↑9||BMI Calculator. National Heart, Lung, And Blood Institute.|
|↑10||10 Things That Might Surprise You About Being Pregnant. The Nemours Foundation.|
|↑11||Fugh-Berman, Adriane. ““Bust enhancing” herbal products.” Obstetrics & Gynecology 101, no. 6 (2003): 1345-1349.|