Exercises to increase the bust

According to statistics, about 70% of the beautiful half
humanity is not happy with the size of their breasts, 60% of them wanted
would increase this part of the body non-surgical method. The most
safe, affordable, painless and productive way to
Today are exercises to increase the bust, which is not only
slightly increase the volume, but also adjust the shape of the breast. To make
breasts larger by as much as 3-4 sizes with the help of exercise –
of course, unreal. But give it elasticity and prevent
Sagging is quite possible. The main thing – the desire and regularity
conducting training.


  • How exercise affects the size and condition of the chest
  • What you need to practice breast augmentation
  • Exercises to strengthen the muscles of the chest

How exercise affects the size and condition of the chest

Most women believe that exercise contributes to
enlargement of the mammary glands themselves, without sharing such concepts as
“chest” and “iron”. Physical exercise can only increase
muscles located under the mammary gland, which leads to an increase in
bust in general.

Female breast is a paired organ, which, as shown
the anatomical structure in the figure below contains almost no
muscle tissue. The mammary gland is a type of apocrine glands.
skin and consists of 90% of fat and connective tissue, pump
which is impossible. Therefore, wanting to improve the shape of the breast,
to increase its tone, all efforts should be directed to work with
musculature of the chest.

Well developed and strong muscles of the sternum support weighted
mammary glands, thereby preserving the aesthetics of the female breast.
In this regard, regular exercises for this group
muscles recommended to expectant mothers and young mothers during lactation,
so that under the weight of milk the bust did not fall and did not lose its

The physical preparation of such a plan is necessary even for women
who decided to change the size of the breast cardinal method,
resorting to the help of implants. After all, how beautiful this
the “load” will look, again depends on the state of the chest

What you need to practice breast augmentation

Breast augmentation exercises can be performed as in a gym.
during workouts and at home. For this in
A specialized store should purchase small dumbbells.
Weight dumbbells should be selected in accordance with the weight and
physical training women. Begin, as a rule, with 2 kg,
then gradually increase the load using dumbbells weighing 6-8


Overload your hands during workouts with heavier implements not
worth it. The size of the bust is not much affected, but the muscles of the arms
become too prominent, which does not always look feminine.
Therefore, to achieve the desired result, you need to train
only diligently, but also correctly.

For training the muscles of the chest also use a simulator or
rubber shock absorber. A distinctive feature of such devices –
complex effect on the muscles of the chest. The simulator uses
all the necessary muscle groups, thus tightening the bust.

To choose the right load, you need to make the first 3-5
exercises. If their implementation will cause fatigue and continue
doing the exercises will be harder and harder it means that
load is correct. When the muscles adapt, and the exercises will be
easy and without strong tension, then the weight should be
increase the dumbbells.

Exercises to strengthen the muscles of the chest

A set of simple exercises described below that you can
perform daily at home, will allow you to maintain
muscle tone of the chest and keep the beautiful shape of the bust.


  1. Stand with your back to one side of the doorway, leaning
    hands in the opposite.
  2. Press down firmly with hands for 60 seconds.
  3. Bend forward and try again “push” hands.
    rack opening within 60 seconds.
  4. Rest for 3 minutes. Repeat the exercise 3-4 times.


  1. Stand or sit in the lotus position near the wall, press against it.
    back. Connect your palms, placing them at chest level.
  2. Strongly squeeze your palms and stay in this position for 10-15.
  3. Close your palms open. Then squeeze your palms again and
    hold 10-15 seconds.
  4. Relax, take a break for a couple of seconds. Repeat 3 more

“Spin Standing”


  1. Facing the wall, hold both hands together with both hands
    at chest level.
  2. With great effort, try to “move” the wall. Back with
    the exercise should be straight.
  3. Trying to “move” the wall should be within 2-3 minutes.
  4. After resting, repeat 3-4 times.


  1. Stand straight, straighten your back, clench your hands into fists.
  2. Follow for 1 minute of movement, similar to running a skier:
    arms slightly bent in elbows begin to move intensely
    back and forth.
  3. Raise your arms slowly and hold at chest level,
    lower and raise alternately 6 times.
  4. The exercise cycle should be repeated 3 times.

“Spin from the floor”


  1. Lie on your stomach, arms, toes rest against the floor. At first
    pore legs can be put on the bed.
  2. Start slowly lowering and climbing hands.
  3. Starting from 2, increase each time the number of pushups to


  1. Sit on the floor with your knees bent. Bend over to
    floor, touching his forehead, and stretch his arms forward.
  2. Trying to stretch your arms forward as much as possible, linger on
    7-10 seconds.
  3. After a short break, repeat 3 more times.

Dumbbell exercises


  1. Lying on your back, pick up a dumbbell. Slowly open your arms.
    sideways and cross them then in the air. Do this 5 times – 2
    approach. Break – 10 seconds.
  2. Staying in a prone position, put your hands with dumbbells behind
    head Raise your arms, hold them over your head and slowly lower
    in the abdomen area. Take the starting position. Exercise
    performed 7 times – 2 sets.
  3. In the prone position, take the dumbbells. Raise your hands with dumbbells
    up, straightening your elbows, then slowly lower your arms, bending your elbows.
    Do 10 times this exercise.
  4. Sit on the floor, knees tucked under you. Alternating hands, do
    in front of him waving his arms with dumbbells. Repeat exercise 7-10
  5. Staying in the same position, place your hands in front
    Breast, elbows bend. Slowly spread your arms to the sides, then
    return them to their original position. This exercise is done 7-10

Do not be intimidated by pain. They are proof
the fact that the load is chosen correctly, and the exercises involve
right muscle group After a while, the muscles will get used to
loads, and discomfort will disappear. Wanting to achieve visible
results, should be trained three times a week. Correct and
regular exercises to increase the bust will notice
changes after 2 months. Eight weeks of intense workouts
and breast volume will be 5-6 centimeters more.

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