Physical exercises for breast enlargement. Exercises to enlarge a woman's bust at home

Beautiful lush breasts are the dream of many modern girls. To accomplish this, they turn to plastic surgeons to install implants or tighten the existing volume. However, according to many experts, surgical intervention is a last resort. You should not resort to it just for the sake of external decoration, because there are other, alternative ways to change the shape of the bust. These include, for example, physical exercise.

Is it possible to enlarge breasts with exercise?

This is an incorrect and very controversial question, since the proportions of the female body are formed in utero and develop throughout life.

To answer this more accurately, you need to refer to anatomical reference books. They explain in accessible language the nature of the appearance of size, as well as the degree of influence on the body to change it.

The breast consists of muscle tissue, a fat layer and a glandular base. Gland, as the determining basis for creating the required volume, cannot be increased through exercise. The layer that adds 1–1.5 cm in circumference also disappears under the influence of physical activity, which leads to sagging and shrinkage of the breasts. But the muscle corset that encircles the entire upper part of the body (including the inner deep layers) can be corrected.

If you pump up the pectoral muscle and tighten the subcutaneous ligaments, the size remains the same, but looks more attractive. Since there is a kind of “express growth” of muscle mass with its relief distribution.

When exposed to a significant load on the upper part of the body, a woman is able to add no more than 2 centimeters to the existing volume by gaining muscle mass. Special gymnastics is not capable of radically solving the problem of a small bust.

How to make your breasts bigger with gymnastics

Increasing breast volume with the help of physical exercises is achieved as follows:

1. Strengthening the back muscles. Correct and beautiful posture visually increases volume in the right place.
2. Contour lift around the pectoral muscles. The stronger the muscle corset in this area, the higher the chest will be located.
3. Increase in the mass of the pectoral muscles.
4. Bringing together the two halves of the chest to create a “support effect”.
5. Increased tone of the upper shoulder region. Due to the increase in volume not only from below, but also from above, a visual increase in volume occurs. The breasts seem a size larger than they actually are.

What exercises will help

The simplest and most popular exercises for breast shape correction are:

• "Wall".
• "Prayer".
• Push-ups against the wall.
• "Skier"
• Strength part (using dumbbells).
• Stretching.

These physical activity techniques locally affect the muscle layer, helping to form the desired volume, tighten sagging mammary glands, and make the breasts more expressive.

Wall

Starting position (I.P.) – leaning your back against one half of the doorway, and resting your hands on the other.

After taking the starting position, you must forcefully push the wall of the doorway for at least 60 seconds. Repeat the exercise 3-4 times in a row.

Prayer

I.P. - stand near the wall, pressing your back against it. Place your hands, palms inward, under your chest.

After this, you need to squeeze your palms tightly for 10-15 seconds. Repeat the exercise 3-4 times.

Wall push-ups

Push-ups help strengthen not only the pectoral muscles, but also the back and arms (biceps, triceps). To form a sculpted figure without excess volume, the wall press is used.

I.P. - as with the floor press. Movements are performed on a count of 1-2. Moreover, 1 is approaching, and 2 is moving away from the object. This exercise must be performed every day for two minutes.

Skier

This type of exercise is best performed at a slow pace using dumbbells.

I.P. – standing, feet shoulder-width apart, arms at your sides, palms closed into fists (dumbbells 2 kg).

After accepting IP, it is necessary to perform the movements that skiers usually perform. When using dumbbells, this is done on a count of 1-2. Without using them, at an average pace for the count 1-2-3-4. The exercise must be repeated 3-4 times.

Stretching

I.P. - sitting on the floor. Legs are bent at the knees. Hands are palms down.

After taking IP, you need to lean forward, touching the tip of your forehead to the floor. At the same time, extend your arms forward. Repeat this exercise 5-6 times in a row.

Exercises to get started at home

It is quite easy to create a correct and simple set of exercises to practice at home. It is worth taking as a basis those types of gymnastic warm-ups that do not require the use of special equipment or expensive devices.

For beginners, all types of stretching using hula hoops, jumping balls, and push-ups are great.

At an advanced level, it will be useful to purchase inexpensive dumbbells weighing no more than 2 kg.

The most difficult option involves full modeling of the figure using the “stand”, “birch”, push-ups, strength training, fitness and other aerobic types of gymnastics.

The most effective loads and methods

The most effective exercises for developing chest relief include strength exercises using dumbbells and barbells, push-ups (all types) and a specialized gymnastics complex.

Exercises with dumbbells

They are one of the simplest and most practical methods of external breast lift. In addition, using dumbbells also shapes the contours of your biceps and triceps, making your arms leaner and more graceful.

Without dumbbells

You can perform some gymnastic techniques without weights. For example, using support, as in the “wall” exercise, as well as developing muscles by lifting the body on the arms.

Exercises for the pectoral muscles

Specialized gymnastics includes movements aimed at training only the upper shoulder and thoracic back.

It’s worth noting right away that this option is extremely traumatic, so it is recommended to use an integrated approach to correct the shape of the breast.

Complex

Everything is selected taking into account the physiological characteristics of the body. If there are disturbances in the functioning of the musculoskeletal system, using power loads is not recommended at all.

To correct the general condition, a standard set of exercise therapy methods and feasible gymnastic techniques are used to tighten the pectoral muscles.

Bust enlargement in a week

It is possible to increase the size of the pectoral muscle in one week only with the additional use of specialized sports supplements. They help to quickly increase body weight, form relief in a short time and act as an additional source of nutrients that nourish muscle tissue.

This type of dietary supplement includes Gainers, Protein, Amino Acids.

Exercises for teenage breast growth

In adolescence, the figure is in the stage of formation, so it is much easier to influence it with the help of physical activity.

However, due to the excessive vulnerability of the musculoskeletal system in girls during puberty, you should not get carried away with strength training or other complex exercises.

To achieve a positive effect, it is enough to use:

1. Bench press.
2. Exercise on chairs. A very popular gymnastics, the meaning of which is to lift the body on your hands from a support on 2 chairs or a couch. You need to do it no more than 3 times in a row during the first lesson. You need to stand with your back to the support.
3. "Emphasis." Tension and relaxation of the pectoral muscles by creating pressure on the palms.

Gymnastics to enlarge the bust

A gymnastic complex for increasing the muscular corset of the sternum also involves working to strengthen the muscles in the arms and around the spinal column, because the increasing volume directly affects the condition of the musculoskeletal system in the entire upper shoulder area.

In order to choose the most suitable and easiest way to achieve your goal, it is recommended to pay attention to advanced types of sports activities.

Yoga for Bust Enlargement

This is a breathing exercise aimed at relaxing the nervous system and overall strengthening the body. Some of her asanas can be used to increase the volume of the pectoral muscle.

• Bhujangasana - cobra pose. You need to lie on your stomach, put your hands under your chest. While inhaling deeply, raise your back and hips and straighten your elbows. As you exhale, lower yourself into I.P.
• Dvikonasana – double angle pose. I.P. – straight, feet shoulder-width apart. Both hands are brought back and the fingers are connected. You need to bend your upper body, leaning forward, and at the same time raise your arms without releasing them.
• Vajrasana – diamond pose. First you need to get on your knees. Toes are extended, the insteps of the feet are pressed to the floor. Keep your body straight, begin to slowly lower yourself onto your heels, while keeping your palms on your knees.
• Ushtrasana – camel pose. It is done in the same way as the previous pose, only lying or sitting on the floor.

State before and after

After completing a full course of preventive gymnastics, a woman should develop correct posture, a rounded shape of the mammary glands, and a beautiful and thin shoulder line. The external and internal contour of the torso muscles should be tightened, and the visual fullness of the chest should also be present.

If you do gymnastics only for a certain time without much effort, it is almost impossible to achieve the desired effect. The chest will quickly begin to sag, the biceps and triceps will lose their toned appearance and begin to resemble jelly, the plumpness will disappear, and it will be replaced by the usual overexertion, the posture will become slouched.

Contouring your own body is useful at any age. Everyone can choose simple and accessible exercises to do at home, on the street or in the gym. Today, there are a huge number of programs for general strengthening of the body and free formation of the muscle corset.

As everyone knows from a school anatomy course, the female breast is mostly adipose tissue and cannot be radically changed by exercise or diet, only by surgical intervention.

However, muscle tissue is also present in the chest and it is this that can be tightened through exercise. You can make your breasts firmer and firmer, you just have to be persistent and patient.

To give an accurate answer to this question, it is necessary to turn to human anatomy. The shape and size of the mammary glands are inherited by a woman and radical changes are possible only with the help of a plastic surgeon, since there are no muscles in the mammary gland.

The breasts consist entirely of adipose tissue and milk ducts, so it is impossible to influence them with exercises, but do not despair - the muscles are located behind the adipose tissue, they seem to support the breasts and are divided into:

• the pectoralis major muscle, which is a kind of protection for the chest and heart;
• pectoralis minor muscle;
• subclavian muscle;
• serratus anterior muscle.

All of these muscles can be built through training. It is impossible to radically change the shape of the breast, but regular and proper exercise will make it more elastic and toned, and training in combination with cosmetic exercises will help avoid stretch marks and sagging.

Equipment for home exercises to increase chest muscles

When working the chest muscles, you have to perform a certain set of exercises, the main part of which are exercises with dumbbells and barbells, as well as all kinds of push-ups. Therefore, to increase chest muscles, regardless of where the crowbar training takes place or in the gym, you will need to have:

• mat for practicing on the floor;
• dumbbells (it is best to purchase collapsible ones so that you can change the weight over time);
• barbell with weights;
• shop.

By exercising only with dumbbells you can already achieve the desired result.

But if it is not possible to purchase sports equipment, you can always use your imagination and use simple household items:

• stacks of books;
• chairs;
• weighted backpack;
• water bottles.

But the most important thing that you should definitely acquire before starting classes is desire and willpower, since without these two tools it is unlikely that you will be able to achieve at least some worthwhile result.

An effective set of exercises for breast enlargement at home

To achieve the best results, you need to contact a trainer who will not only write out a detailed training plan, but also show you how to perform the exercises correctly. But if this is not possible, you can use the following complex.

Warm up. This is a must for any workout, since warming up allows you to warm up your body muscles before exercise and protect them from damage.

• jumping: place your feet together, stretch your arms along your body, jump and clap your hands above your head while jumping, and place your feet shoulder-width apart. The next jump will return to the starting position;
• mill: place your feet shoulder-width apart, raise one arm straight above you, and lower the other along the body. Switch hands at a fast pace;
• standing straight, keeping your legs together and placing your hands on your kneecaps, sit down slightly and make several circular movements;
• standing straight, make several circular movements with your head, make several bends in different directions;
• stretch on their toes.

Stretching. With these exercises, the muscles relax and move from stress to a calm state:

• sit on the floor, spreading your legs as wide as possible and bend over each leg in turn, straining your back muscles as much as possible;
• stand straight with your feet shoulder-width apart, alternately bend each leg at the knee and press your foot to your butt;
• Throwing your arm behind your back, holding your elbow with the other hand, reach for your butt.

Such a simple set of exercises will make it possible to make the chest muscles more elastic already in the 3rd lesson, which will certainly affect the beauty and aesthetics of the bust itself.

What physical exercises to do to enlarge breasts in the gym

It is much easier to tighten your pectoral muscles in the gym, thanks to the abundance of various exercise machines. However, nothing can replace simple dumbbells and a barbell. To enlarge your breasts, you should perform the following exercises through the growth of the pectoral muscles:

1. Push-ups: lie on the floor, place your palms at shoulder level, and your feet on your toes and lift your whole body straight. Instead of push-ups, you can do pull-ups on a horizontal bar or do push-ups from a bench;
2. Bars: lean your hands on the bars and tuck your legs under you, lower and rise with the help of bending your arms;
3. Lying dumbbell raise: lie on your back on a bench, raise your arms with dumbbells straight above you. Smoothly spread your arms to the sides and bring them back;
4. Chest press: This is similar to a dumbbell press, but the exercise is performed in a special machine, where the legs are placed on a special platform and the arms are on levers. The back is perfectly straight, and the arms raise and lower the levers;
5. Reduction of arms in a crossover: stand in a crossover, grab the levers of the upper block with your hands, place your feet shoulder-width apart. Using your hands, pull the top block down and forward, joining your hands together.

There are many exercises in the gym and they are all equally effective when performed regularly and correctly.

In addition to the rules for performing all exercises, safety precautions and other nuances, it will be useful for beginners to know:

1. You should set yourself up for long-term work, since the results of the exercises appear only after 2-3 months of regular training;
2. If the main goal is breast lift, then you should combine training with a contrast shower, self-massage and the use of nourishing creams;
3. Girls should only perform classes wearing a sports bra;
4. It is best to work the pectoral muscles in combination with other exercises for the whole body;
5. It is best to carry out regular training 2-3 times a week, without overloading or relaxing the body too much;
6. Be sure to do a warm-up. This will help the muscles warm up and increase efficiency, while reducing the risk of injury;
7. You should finish your workout by stretching - this will help consolidate the effect of the workout and at the same time relax the muscles;
8. You should not overload yourself, because muscle pain after training is evidence of the many microtraumas that muscles receive during exercise. Therefore, you should alternate training with rest, allowing the muscles to recover properly.

Consistency and perseverance are always the key to success. Training to increase chest muscles is no exception. The main thing is not to give up!

There are several more useful exercises for breast enlargement in the following video.

Unfortunately, it is unlikely that among modern women there will be a person completely satisfied with their figure. Many prejudices towards one's own beauty relate to the shape and size of the mammary glands, which can only be quickly corrected through surgery.

It’s strange, but someone else believes in the power of having children, eating cabbage, and even special pills of unknown composition. The fact that with the end of the lactation period (1 year) the breasts sag, and an unexpected illness may occur from the pills, does not worry anyone.

But you can increase your bust size without surgery by building up the pectoral muscles located directly under the mammary glands. And the easiest way to do this is by actively training with an instructor in a sports club or at home.

At the same time, playing sports is not a way to make mammary glands bigger, contrary to popular belief.

Well-developed chest muscles help the weighted mammary glands stay firm and straight, maintaining the aesthetics of the female breast. It is also recommended that expectant and nursing mothers constantly exercise so that their bust remains toned and does not sag under the weight of milk.

It is also necessary to take into account the fact that the pectoral muscles are quite wide and strong, so its effective growth requires considerable effort, serious and regular exercise.

Some women believe that 3-4 simple workouts over several months will lead them to the desired result.

But here we have to surprise them with the information that such exercises can only maintain muscle tone, that is, they will not allow the breasts to sag. But there can be no talk of increasing the bust.

A good way to determine the correct loads that promote muscle growth is to feel the pain (strep) in them. In this regard, we immediately warn you - to achieve the effect, prepare for stress.

Of course, if you come to a sports club, the instructor present there will explain everything to you. This article provides instructions on how to train to increase bust size at home.

For this complex, you should purchase a pair of collapsible 10-kilogram dumbbells.

Lesson program

Warm-up

Don't forget to turn on your favorite light and rhythmic music, relax. You don’t need to come up with any special exercises - just remember your physical education lessons, stretch, warm up your muscles and joints. But if you still want variety, try the “star catcher” warm-up.

Stand on tiptoes and try to reach imaginary stars around you, quickly reach for them with your hands and squeeze them in your palms at the highest point - this is a great stretch before starting a workout. With a vigorous five-minute warm-up, you can avoid most weight-lifting injuries.

Doing the exercises

Start doing exercises from the easiest to the most difficult:

Features of breast enlargement in the gym

If you have the opportunity to visit sports clubs, then be sure to take advantage of it. Thanks to special simulators, you can diversify your pectoral muscle training, which will increase its effectiveness and make it more interesting.

The following will be added to the set of exercises:

• crossovers in a block frame;
• block pullovers;
• hummer bench press.

When can I expect results?

For the most effective use of exercises from the complex, perform the first and last ones at each lesson, and combine the rest every day to harmoniously and evenly load the body. For example:

• 1 day - 1,2,4,5,10 exercises;
• Day 2 - 1,3,6,8,10 exercises;
• Day 3 - 1,5,7,9,10 exercises.

Thus, within three to four weeks you will notice how the mammary glands have tightened, become rounded and more elastic. This occurs due to the pressure of muscles growing from under the glands.

Further, after 2-3 months of regular training There will be a real increase in the bust due to muscles by at least 1 size. You will only need to maintain this state with lighter, but still regular, training.

Meal support

You will have to provide the body with fats to replace the loss of glands, carbohydrates to provide the body with energy, and proteins to build up the pectoral muscles.

If you find the last two in protein shakes, vegetables, fruits, light meats and eggs, then fats are an unusual food for an athlete.

But the specifics of bust enlargement will allow you to add fatty ones to your diet instead of low-fat dairy products: a little animal lard, vegetable oil.

Taking into account the characteristics of your metabolism and body constitution, any more or less experienced nutritionist, trainer or athlete who is responsible for his own nutrition can develop a diet for you.

So, in fact, increasing your bust with the help of sports is not difficult, you just need to be persistent, strong and not lazy. If you value your figure and want to never lose the ideal shape of a young, beautiful female breast - start training right now!

Conclusion

1. During training, it is not the mammary gland that enlarges, but rather the pectoral muscles, which in girls are located underneath it.
2. It is important not to overdo it so that the breasts do not look like a man’s.
3. Before training, be sure to warm up if you do not want to get injured or sprained.
4. Some exercises can only be done in a machine, but most can be done at home.
5. It will take 2-3 months before the result is clearly visible to the naked eye.
6. Regular training is an important component of success.

Make your body perfect naturally - without surgery or chemical interventions. And let this set of exercises become your starting point to the best bust among all your friends and competitors.

Fitness trainer, group exercise instructor, nutritionist

Provides general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. Also specializes in modern methods of functional testing in sports; athlete recovery.

According to statistics, about 70% of the fair half of humanity are not satisfied with the size of their breasts, 60% of them would like to enlarge this part of the body using a non-surgical method. The safest, most accessible, painless and effective way today is bust enlargement exercises, which not only slightly increase volume, but also correct the shape of the breast. Making your breasts larger by as much as 3-4 sizes through exercise is, of course, unrealistic. But it is quite possible to give it elasticity and prevent sagging. The main thing is the desire and regularity of training.

How exercise affects breast size and condition

Most women believe that training helps to enlarge the mammary glands themselves, without separating such concepts as “breasts” and “gland”. Physical activity only allows you to build up the muscles located under the mammary gland, which leads to an increase in the bust as a whole.

The female breast is a paired organ, which, as the anatomical structure in the figure below shows, contains virtually no muscle tissue. The mammary gland is a type of apocrine gland of the skin and consists of 90% fat and connective tissue, which cannot be pumped up. Therefore, if you want to improve the shape of your breasts and increase their tone, all efforts should be directed to working with the muscles of the chest.

Well-developed and strong muscles of the sternum support the weighted mammary glands, thereby maintaining the aesthetics of the female breast. In this regard, regular exercise for this muscle group is recommended for expectant mothers and young mothers during lactation, so that under the weight of milk the bust does not sag and lose its shape.

Physical preparation of this kind is necessary even for those women who have decided to radically change their breast size by resorting to implants. After all, how beautiful this “load” will look depends again on the condition of the pectoral muscles.

What you need for breast enlargement classes

Breast enlargement exercises can be performed both in the gym during training and at home. To do this, you should purchase small dumbbells in a specialized store. The weight of dumbbells should be selected in accordance with the weight and physical fitness of the woman. As a rule, they start with 2 kg, then the load is gradually increased using dumbbells weighing 6-8 kg.

You shouldn’t overload your hands with heavier equipment during training. This will not greatly affect the size of the bust, but the muscles of the arms will become too prominent, which does not always look feminine. Therefore, to achieve the desired result, you need to train not only hard, but also correctly.

To train the chest muscles, a simulator or rubber shock absorber is also used. A distinctive feature of such devices is their complex effect on the chest muscles. The simulator uses all the necessary muscle groups, thus tightening the bust.

To choose the right load, you need to do the first 3-5 exercises. If doing them causes fatigue and it becomes more and more difficult to continue doing the exercises, this means that the load is correct. When the muscles adapt and the exercises are easy and without much tension, then the weight should be increased with dumbbells.

Exercises to strengthen the chest muscles

The set of simple exercises described below, which can be performed daily at home, will help maintain muscle tone of the chest and maintain a beautiful bust shape.

1. Stand with your back to one side of the doorway, resting your hands on the opposite side.
2. Press down firmly on the counter with your hands for 60 seconds.
3. Lean forward and try to “push” the opening post with your hands again for 60 seconds.
4. Rest 3 minutes. Repeat the exercise 3-4 times.

"Prayer"

1. Standing or sitting in the lotus position near a wall, press your back against it. Bring your palms together, placing them at chest level.
2. Squeeze your palms tightly and hold in this position for 10-15 seconds.
3. Unclench your closed palms. Then squeeze your palms again and hold for 10-15 seconds.
4. Relax, take a break for a couple of seconds. Repeat 3 more times.

"Standing push-up"

1. Standing facing the wall, place both palms on it, keeping your arms at chest level.
2. Try to “move” the wall with great effort. The back should be straight when performing the exercise.
3. You need to try to “move” the wall for 2-3 minutes.
4. After resting, repeat 3-4 times.

"Skier"

1. Stand up straight, straighten your back, clench your hands into fists.
2. Perform movements similar to a skier's run for 1 minute: begin moving your arms, slightly bent at the elbows, intensively back and forth.
3. Slowly raise your straight arms and hold them at chest level, lower and raise them alternately 6 times.
4. The exercise cycle should be repeated 3 times.

"Floor push-up"

1. Lie on your stomach, arms, toes resting on the floor. At first, you can put your feet on the bed.
2. Start slowly lowering yourself and rising up on your hands.
3. Starting with 2, increase the number of push-ups to 20 each time.

"Stretching"

1. Sit on the floor with your knees bent. Gently bend towards the floor, touching it with your forehead, and stretch your arms forward.
2. Trying to stretch your arms forward as much as possible, hold for 7-10 seconds.
3. After a short break, repeat 3 more times.

Exercises with dumbbells

1. Lying on your back, pick up dumbbells. Slowly spread your arms out to the sides and then cross them in the air. Do this 5 times - 2 approaches. Break – 10 seconds.
2. Remaining in a lying position, place your hands with dumbbells behind your head. Raise your arms, hold them above your head and slowly lower them to your stomach. Take the starting position. The exercise is performed 7 times – 2 approaches.
3. In a lying position, take dumbbells. Raise your arms with the dumbbells up, straightening your elbows, then slowly lower your arms, bending your elbows. Do this exercise 10 times.
4. Sit on the floor with your knees tucked under you. Alternating your arms, swing your arms with dumbbells in front of you. Repeat the exercise 7-10 times.
5. Remaining in the same position, place your hands in front of your chest, bend your elbows. Slowly extend your arms to the sides, then return them to the starting position. Do this exercise 7-10 times.

Don't be afraid of pain. They are proof that the load is selected correctly and the exercises involve the desired muscle group. After some time, the muscles will get used to the load, and the discomfort will disappear. If you want to achieve visible results, you should train three times a week. Correct and regular exercises to enlarge your bust will allow you to notice changes within 2 months. Eight weeks of intense training, and your breast volume will increase by 5-6 centimeters.

Many women are not happy with the size of their breasts and believe that breast enlargement can only be done with plastic surgery, expensive creams or pills with questionable composition. Not everyone knows about such an effective, and most importantly beneficial for the body and safe, if all recommendations are followed, method such as physical exercise, with the help of which you can significantly enlarge and tighten your breasts.

What you need to know about breast enlargement exercises

Most women think that exercise will help increase the volume of the mammary glands, confusing the concepts of pectoral muscle and glands. The female breast consists of mammary glands, connective and adipose tissue. The pectoral muscles, which are located at the bottom of the rib cage, help support the breasts.

With the help of a set of exercises, a woman can increase the volume of her pectoral muscles, as a result of which the volume of her bust will also increase, her breasts will become taller and more elastic, the muscles also have a positive effect on the overall tone of her breasts. It is also useful for pregnant women to perform exercises so that the breasts retain their beautiful shape and do not sag under the weight of milk.

You should also pay attention to the intensity of the load, because the pectoral muscle is wide and strong, and its growth will require serious, regular, intensive exercise. Some women think that 3-4 exercises a month will lead to the desired result, but such a load can only keep the muscles toned and will not allow the breasts to sag and become thinner.

Characteristic pain in the muscles will help you feel the correct load, which will help build muscles and increase breast volume. However, you need to know when to stop; breast enlargement exercises should not be done too often, because the muscles need rest, during which they build up and recover. Therefore, 3-4 sessions a week every other day will be enough to achieve the desired result.

To perform many exercises you need to have 2 collapsible dumbbells weighing 7-10 kilograms. If you don’t have dumbbells, then you can take two one and a half liter bottles filled with water, or better yet, sand.

When playing sports, you need to wear a special sports bra, which is required even for small breasts. This bra can be purchased at a sports store.

Any set of exercises, including those for the chest, must begin with a warm-up, which will help stretch, stretch, warm up the muscles, and prepare them for intense loads. Warming up will also help avoid injuries when working with dumbbells and barbells. You don’t need to come up with special exercises for warming up; energetic swings of your arms and legs, jumping, 3-5 minutes of dancing to music will do; you can remember the warm-up that happened in physical education lessons. For variety, you can try the “Star Catching” exercise. To perform this exercise, you need to stand on tiptoes and quickly reach your hands up, trying to reach imaginary stars around you, while squeezing your palms at the highest point.

It is necessary to finish the complex with stretching, which will help relax the muscles and calm the body. You can stand and hold the dumbbells in your lowered hands, take a few deep breaths and exhales, raising your arms as you inhale and lowering them as you exhale.

Exercises for breast enlargement at home

A set of exercises that will help increase bust volume includes the following basic exercises:

• Clenching of palms. To perform this, you need to stand straight with your feet shoulder-width apart. Place your palms in front of you, elbows should be at chest level. For three counts, you need to squeeze your palms as tightly as possible, and then lower your hands. Repeat the exercise 10 times.
• Interlocking fingers. Starting position as in the previous exercise. Raise your arms bent at the elbows to face level (arms should be parallel to the floor), and then clasp your fingers tightly and try to spread your arms to the sides. Repeat 10-12 times.
• Describing circles with hands. Starting position, as in previous exercises. Place your left hand on your thigh and quickly move your right hand in a large circle, starting to move forward. Make three circles forward with your hand, and then three circles back. Then place your right hand on your thigh and do the same with your left hand. Do 3-5 approaches.
• Deflection on the floor. Lie on your stomach on the floor (preferably on a special mat), with your toes extended. Place your hands palms down, elbows bent, with your palms at shoulder level. Shift your weight into your palms, slowly lifting your upper body and looking at the ceiling. In this position, the head and chest should be above the floor, and the hips should also be slightly off the floor. The position must be held for 15 seconds, then lower to the floor. Repeat the exercise 3-5 times.
• Wall. Use a wide grip to lean against the wall, and then push down as hard as you can. Stay in this position for 10-20 seconds. You need to stand straight during the exercise, not arch your back, then the load will be on your chest. Repeat the exercise 6-7 times.
• Doorway. Stand in the doorway with your hands on the frame. Press, trying to move the wall, for 1 minute, then lean slightly into the opening, which will increase the pressure on your chest, and continue to press for another 20-30 seconds. Repeat the exercise 3-4 times.

• Skier. To do the exercise, you need to pick up dumbbells and repeat the movements, as if pushing off with two ski poles at the same time. The back should be straight, the pace of the exercise should be slow. The exercise should be done from the hip, without jerking, raise your outstretched arms with dumbbells up to your chest, fixing for a few seconds, and then slowly lower your arms. Do 3 sets of 6 repetitions.
• Pushups. Push-ups are the best home exercise for the chest; to increase the volume of the pectoral muscle, you need to do at least 20 push-ups in one approach. If you are just starting a lesson, then for starters you can do 20 push-ups in 4-5 approaches in one session. During the exercise, you need to rely only on your palms and feet, but an easier option with emphasis on your knees is also acceptable.
• Bench chest press. Lie on the floor, hold dumbbells in your hands, hands should be at your chest. Tighten your chest and lift the dumbbells straight up, then lower and lift again. Select the weight of the dumbbells so that for 7-8 reps the dumbbells are lifted with noticeable effort. Perform 3 sets of 8 times.
• Chair push-ups. Stand with your back to the chair, resting your hands on it, stretch your legs forward at an angle of 30-45 degrees. Bend your arms, lower your body down and return to the starting position. Perform 3 sets of 6-8 times.
• Raising hands. Sit on a chair, hold dumbbells in your hands in front of your chest, elbows should be bent and pressed to your sides, keep your back straight. Without lifting your elbows, spread your arms as far as possible to the sides, stretching the muscles (8 times). Then lift your elbows and spread your arms, which should be bent at the elbow at a right angle (12 times). Do 3 sets.
• Bridge. Lie on your back, raise your arms and place them in a supporting position, then try to lift your pelvis off the floor and maintain balance on your palms and heels. Beginners can do a bridge with their arms along the body, during the exercise the emphasis will be on the shoulder blades.

Exercises for breast enlargement in the gym

In the gym, a trainer will help you choose the intensity of the load and the order of doing the exercises; you can use cardio equipment to warm up and stretch before and after the main set of exercises. The most effective exercises on simulators:

• Reduction of arms on the simulator. Sit in a chair, pressing tightly against the back, keeping your head straight. Adjust the seat so that your palms on the handles of the machine, shoulders and elbows are at the same level. As you exhale, bring your arms together at chest level, making sure that the body and the back of your head are pressed against the back. As you exhale, return to the starting position.
• Bringing your hands together in a crossover. Bend your knees, leaning your body forward, keeping your back straight. Bring your shoulder blades together and place your hands so that they look inward, your head should be straight. As you exhale, without sudden movements, bring your arms together in front of you, and as you inhale, return to the starting position. Pull your arms back until you feel slight discomfort in your shoulder joints.
• Lying barbell chest press. Lie down on a bench with the barbell in front of your eyes. Place your palms on the bar, 10 centimeters wider on both sides than shoulder level, then remove the bar and move it to chest level. As you inhale, bend your elbows and smoothly lower the bar to your chest; as you exhale, straighten your arms with effort, returning to the starting position.
• Smith Incline Chest Press. The bar should be at chest level; the angle of the bench affects which part of the pectoral muscle will be worked. If the back is horizontal - the lower chest, if vertical - the upper. Place your palms on the bar 10 centimeters wider on both sides than shoulder level. As you inhale, you need to smoothly lower the bar to your chest, and as you exhale, straighten your arms with effort and return to the starting position.
• Butterfly. Sit in the simulator chair, place your feet shoulder-width apart and rest your feet on the supporting part, keep your head straight. Feel that your back and lower back are pressed against the back of the chair. Lower your elbows and press them against the pads on the machine, pull your shoulders back, bringing your shoulder blades together. As you exhale, you need to bring your arms together at chest level, while the body and the back of your head should be pressed against the back of the chair. Take a deep breath and return to the starting position.

Japanese breast enlargement technique

The technique was developed by the Japanese Mieko Yoshimaru, who enlarged her breasts from size A to H. The exercises are based on moving fat from the abdomen, back and arms to the chest. The main thing in technique is regularity and visualization. Basic set of exercises:

• Place your palms at chest level and take a deep breath. Exhale slowly, counting to 8, and pressing the bases of your thumbs together. Repeat this exercise, keeping your arms at chest level, to the right and left of your body.
• Stretch your upper arm. Then raise your arm bent at the elbow and grab the fold of fat on the forearm, moving it slowly towards the chest area (5 minutes for each arm in the morning).
• Lying on your back, stretch your upper abdomen. Then, using massage movements, gently roll the fat from your belly to your chest (5 minutes before bed).