Firstly, where would such a thought arise to increase breast size? Why would women feel concious or inferior about their breast sizes and shapes? Maybe it’s because of a dress they own that would fit better on a bouncy chest? Maybe it’s a the feeling of satisfaction when one holds plump breasts. Either way, dreaming about the ‘prefered’ breast size and shape always leads to body dysphoria. Regardless of that feeling, if you’re still on this blog, you really want to know how to grow those titties naturally (and yes it’s naturally possible to achieve bigger and stronger chests!).
Understand what impacts the muscle and tissues under the breasts and know what exercises at home or at the gym can increase breast size through muscle build-up. Let’s face it though, proper breast augmentation or reduction even cannot be achieved naturally without a surgery. You cannot alter the shape of your breasts without poking through. Cause the shape and size of the breasts depend on the following factors:
- Genetics
- Hormones
- Body weight
- Lifestyle
- Pregnancy
However, it is possible to enlarge your breasts naturally than reshaping and reducing the breast size. Cause natural breast enlargment is achieved through certain exercises that impact the shape of the pectoral muscles underneath the breasts. Targeting these muscles through strength training exercises listed below can result in a considerable change in the breast-tissue density, shape, and size.
#1 Dumbell Chest Press
This is a home and gym friendly exercise targets the pectoral muscles, shoulders, and triceps, all of which help to give an upright posture to eventually increase breast size. All you need is a set of dumbbells or you can even use two 2Ltr water bottles. If you have access to a bench you can use it or you can even do this on your home floor on a mat. Grab a set and hold it in either hand. For dumbbells, choose a weight that you can press-lift at least 8 times.
Lay on your back with your knees bent, keep your feet slightly apart and flat on the floor. Begin the dumbbell chest press exercise by keeping your head on the floor, extend only the arms over your chest in such a way that your palms are away from your face. Brace a midline that cuts your body, do this by thinking an imaginary line from your belly button into your spine. Now, slowly bend both elbows in a parallel-to-the-ground posture. Pause in this position and repeat pressing the dumbbell weight overhead until both arms are fully extended out. Do these as 2 to 3 sets of 8 to 12 repetitions.
#2 Dumbbell Pec Fly
The pec fly exercise strictly shouldn’t be performed with heavy weights. So, you can tell your gym-ego to take a seat for this one. Unlike the chest press, which is predominantly for strength, the pec fly is more like a stretch. Try it to know the difference! With every repetition, the tightness and stiffness in your pectoral and front shoulder muscles. You can do this from anywhere, at home or at the gym, but you’ll need some lightweight dumbbells.
Begin the pec fly exercise by grabbing a liughtweight dumbbell in each hand. Lay on the floor, mat, or bench with your knees apart and the feet kept flat on the ground, slightly apart (just like for a chest press). Press your arms over your chest with your palms facing each other with your elbows slightly bent. Draw your ribs down the body by engaging your core muscles. Keep the elbows stiff and at this point slowly lower the dumbbells in an arch motion to chest height sideways. You should now feel a stretch in your chest muscles. Pause at this position and reverse the movement until your arms are extended again. Squeeze the chest muscle at the top of the movement. For effects, do two sets of 8 to 12 repetitions.
#3 Push Ups
Push ups are the most commonly hated exercise because of how strainouis it is. But it’s one of the most versatile exercises out there having many variations to perform them of multiple strength levels. Plus they strengthen the entire body all at once, especially targeting your chest, shoulders, triceps, and the core. The best part, you can even modify push ups to match your current fitness level. Unlike the regular push up that starts at plank position, you can try it on your knees first as long as you maintain that straight line from the knee to head. For non-active people to begin push ups, try it against a wall.
Begin on the floor mat at home or at the gym in a high plank position where your wrists are stacked under the shoulders. With your palms press down the ground and brace youe midline. Ensure your shoulder blades are pulled away from your neck and down your back. Squeeze in your quads, glutes, and core after which you lower yourself down towards the ground by bending at the elbows. Lower down until the chest hovers about 2 inches away from the floor mat. Pause at this position and exhale your breath as you press your body to uplift at the starting position. Repeat this for two sets of 8 to 12 repetitions.
Does the food you eat impact breast size?
Good question! Diet alone won’t impact breast size. However, weight gain and fluctuations in body fat can impact breast size. If you gain weight, it will increase breast size by building more fatty tissues in the chest along with other parts of the body that grow in size too. Which is still unhealthy. Breasts are technically made of fat and consuming whole milk products can essentially increase breast size. Fenugreek seeds are a rich source of estrogen that stimulates bigger breasts. Make a paste and mix with mustard oil to massage your breasts gently to increase your breasts naturally. Consume more nuts because they are rich in monounsaturated fats that are needed for building breast tissue.
Breast enlargement supplements can help to get bigger breasts and most supplements are made from natural ingredients. If you’re still scared to consume anything without further research and consultation and want to still achieve perky breasts, you can try using Namyaa’s Curvalicious - Breast Plumping Cream to add volume and a healthy bounce to your breasts. It’s gentle for all skin types and it’s enriched with ingredients that visibly smoothen and tighten the appearance of the breast skin.
