14 exercise to increase breast size – growth safe, healthy, and beautiful

Breast size is a sensitive topic, and there is a lot of misinformation about it. Breast size is an important issue for women. It affects their health and well-being and their confidence in the future. It can be increased by exercising or by taking certain supplements.

According to a recent survey, 80% of women would like to have bigger breasts. But they are not able to do it due to lack of time.

A study by the American Society for Aesthetic Plastic Surgery (ASAPS) in 2016 revealed that the average breast size of women has increased by 5% over the past decade. This was due to a combination of better genetics and better nutrition.

This means that for women who are naturally small, a C-cup is now the standard size, but this is not always the case.

There are many other factors to consider when choosing your exact cup size. S and some are more important than others and you need to take these into consideration too. Cup size range: This can vary widely depending on your individual.

A women’s bust is one of the sexiest symbols of humanity that we can imagine; there is a funny saying that if men look at women’s breasts every day, they will be much younger.

From a scientific point of view and maintain the race, a woman with full-size breasts will take care of the child and breastfeed better.

In terms of health, a woman whose chest is balanced with other body parts is a healthy woman.

At this point, you will have questions in your mind about how to have big, beautiful, and toned breasts … and the answer here is not something myth or a miracle.

If you are not lucky enough to have a nice bust, you can still change the way you want by having the right diet and exercise.

After reading this article you will know how to exercise to increase the breast size, increase breast exercises, exercise for breast growth, exercises for bigger boob, exercises for bigger breast, exercise to increase breast size in 10 days…

If you are tired of being called “man” with a permanent wall in front, why not think about breast augmentation exercises for women?

Top 14 Exercise to Increase Breast Size at Home Effective for 10 Days
Top 14 Exercise to Increase Breast Size at Home Effective for 10 Days

Not everyone is fortunate to be born with a naturally seductive body, not yet beautiful, must strive for beauty, right?

With pain ” flat,” only those who are enduring a girlfriend can comprehend it all. With 14 exercises, increasing the size of a breast woman will help you slope hills and even own a sexy body sexy.

Therefore, if there is a modest breast size, apart from applying these foods to increase breast size, fast perform exercises to help improve measurements within a home efficiently to be more confident and comprehensive ” defying ” any outfit.

Here Bellyfatzone invites you to refer to the chest exercises you can do at home

14 Exercise to increase breast size at home:

You can practice at home!

Persevering hard work of exercise helps increase breast size below, you can quickly own ” mountains ” desirable and confident.

Perform exercises together breast size lift them!

1. The action of push-foot stone – Exercise increases women’s breast size

This is all within the gym increased 1 for women that you can perform at home. Just by simple but effective that it brings is incredible to be.

The action of push-foot stone - Exercise increases women's breast size

Performed as follows:

  • Started kneeling posture and 2 hand combat on the floor, back straight, parallel to the floor, the thighs are perpendicular to the floor. Or you can also be prone to push posture, hands, and feet perpendicular to the floor, parallel to the floor itself. And keep this letter for 3 minutes.
  • Next, kick back upwards, bringing the body into a 45-degree angle, then collected foot into position. Continue to change sides with the other leg.
  • Repeat this 25 times posture for each collection. And attention is to tighten the buttocks to achieve effective as standard.

2. Swing 3

Exercise also helps increase one simple and easy to implement to help stimulate growth in your chest muscles effectively.

This exercise also helps hatch breast size to 3 of you firmer and more perfect.

This exercise also helps hatch breast size to 3 of you firmer and more perfect


  • Start with the supine position on the floor, bend the knee to the foot so close to the most butt, 2 hands outstretched.
  • Lift the hips to the level so that the thigh and chest lie on one straight line, slightly uphill. Then hit to the right buttock.
  • Lower butt down, switch sides and do so.

Perseverance perform exercises improve breast size, you’ll see the status “twin peaks” of his improvement is most evident.

3. The last exercise increases chest posture breast size to fly

Exercise increases the fastest breast size because it directly impacts your chest muscles, thereby stimulating growth.

The last exercise increases chest posture breast size to fly

How to perform exercise hatch breast size:

  • Supine, bent knees, two hands holding one pair 1 quintal create a 90-degree angle against the chest’s sides.
  • Push your arms up until completely straight, ensuring chest muscle strain. Then gently lowered to the initial posture.
  • Implement further 10-15 times with moderate speed to avoid losing too much strength.

This is the gym should rise for 1 instrument is required weights, you can also prepare and perform at home as the water tank.

4. Push upper body movement to increase breast size

Without tools and easily perform exercises here certainly help increase women’s breast size to the effect that many people choose the most applicable.

This is one of the exercises that increased within one simple, easy to carry.

Push upper body movement to increase breast size

Performing gym exercises under the guidance increase breast size:

  • You kneel 2 knees and 2 hands against the floor.
  • Then, down 2 hands down gently and lift people.
  • Note that focuses on straight to the back and neck every episode.
  • This action gently pushes many times more effectively but brings helps breast size increase significantly.
  • Perform this movement 12 times.

5. Exercise increases breast size to posture leaned

In the first round of exercises increase then you should not ignore this movement. The simple but effective medium will make you amazed!

Exercise increases breast size to posture leaned

How to perform exercises increase efficiency breast size as follows:

  • Posture starts like movements push yourself on.
  • But when you push two hands, you should remember to combine with leaning forward a little.
  • When lifting people, you have to step on people straight forward and touch the chest at 2 knees.
  • Continue to implement creeping forward and backward.
  • Perform this movement 12 times.

6. The action of kneeling holding back heel – all exercise increasing efficiency breast size

Add an exercise is extremely effective to increase within one easy to perform at home again for the girls do not have much time to the gym

With strength from this movement leaned effect stretches the chest, abdomen. Also associated with the compression of the impact of breathing air makes you stretch round bust.

The action of kneeling holding back heel - all exercise increasing efficiency breast size


  • Start with knees kneeling position, back straight.
  • Slowly leaned back, arms reaching upward and giving back, hands grabbed the heel.
  • Head facing up to the ceiling and simultaneously retaining that position, take a deep breath in.
  • Done to reverse 5 to 1 and then gently and slowly exhale, pushing people back to the original position.

7. Push people hyperextension backstroke – Exercise increases the size breast size

Exercise increases within one at home are relatively easy to implement and directly impact the chest muscles and stretch the abdomen. It should not only help increase the bust but also slim your waistline.

Push people hyperextension backstroke


  • Posture and hands against the floor behind the back, legs straight, feet placed close to the floor closed.
  • Combined lifting capacity of two hands and two feet as pillars raised leaned up.
  • Keeping people’s intense posture combines a deep breath and counts down from 5 to 1, then relaxes and gently sits down on the floor and exhales.

When performing this action, you must cooperate with the lifting power of the arms, legs, and especially the tension of the abdominal muscles.

Besides, when did this stretch out, the chest muscles associated with the breath’s compression help breasts bounce, full and round.

8. Lying face puffed up (Also called cobra pose)

This should be a familiar exercise that helps you raise breast size and reduce excess fat in the abdominal area significantly.

Exercise increased ring 1 with cobra posture common and familiar in Yoga.

Lying face puffed up


  • Posture starts it upright on the floor, his hands at his sides, then fight, legs straight behind. Toe against the floor.
  • Then slowly, using both hands and force of repulsion of two toe push up front, neck and leaned her back up and took a deep breath.
  • Hold for 5 seconds, then slowly exhale, return combined initial posture.

When performing this action, you must remember that leaned up and breathe deeply into the whole new bust is stretched and expanded to receive the breath.

9. Exercise increases breast size lordosis posture with your back

Add an exercise easy to perform at home for her breast size ” clamp flat ” and want to improve your ring size 1.

Exercise increases breast size lordosis posture with your back


  • Initially, you make a sitting position on the floor, arms to the side, legs straight in front—two elbows on the floor.
  • Then, you used force, stretched his neck, threw back her head, took a deep breath, and held keep compressed air in the chest.
  • Hold their breath, perform a countdown of 5 to 1, and then exhaled, relaxed.

When you breathe deeply into the abdomen must fontanelle back, spend a little big around the chest helps cornered chest expands and stretch more rounded.

10. Push-ups

Nowhere is that strange; push-ups are a very effective chest increase exercise that many people do not know. Do push-ups also help improve fitness to perform better than other exercises?

The special thing is that you can practice anywhere.


  • Step 1: Put your hands on the floor, the palm of your hand is facing forward, your hands are right below your shoulders, you form a straight line.
  • Step 2: Inhale, slowly lower your body as low as possible but don’t let your chest touch the floor
  • Step 3: Use chest muscles to lift the body back to the original position, exhale
  • Step 4: Squeeze your chest muscles for about 1 second, then repeat for a sufficient number of times

11. Knee Push-ups

The next chest lift is also a push-up variant, except for the pillow, you rest on the floor.

This movement mainly affects the lower chest; you should change to the chest to develop comprehensively.


  • Step 1: Put 2 pillows on the floor, back straight, the upper body is hard, 2 hands are on the floor, hands below 2 shoulders, 2 legs crossed
  • Step 2: Inhale, slowly lower yourself until the elbow flexes at a 60-degree angle
  • Step 3: Push your body back to the starting position, exhale

12. Decline Push-ups

Decline Push-ups are exercises that increase bust size, mainly affecting the upper chest muscles.

Possessing a toned upper chest, attractive cleavage, you will confidently wear deep-cut shirts because the chest will look very tight and “real.”


  • Step 1: Put your hands on the floor, your hands are right below your shoulders, your feet are on the chair, your body forms a straight line
  • Step 2: Inhale, slowly lower yourself until your chest is close to the floor
  • Step 3: Push your body back to the starting position, squeeze your chest muscles, breathe hard, stop for 1 second and repeat

13. Spiderman Push-ups

This is not only a home exercise to increase chest size but also develop great back arm muscles.

The move is more difficult than normal push-ups in that you have to incorporate leg movements, so you do it slowly to ensure the correct technique first.


  • Step 1: Prepare the push-up position, put your hands under your shoulders, tighten your abdominal muscles, keep your back straight.
  • Step 2: Lower yourself while pulling your right leg to the side, inhale, pull your right knee up so that it touches or almost touches your right elbow.
  • Step 3: Push your body back up to the starting position, exhale and repeat the same relationship with your left leg.

14. Diamond Push-ups

This “diamond push-up” exercise not only tightens the chest muscles but also tightens the shoulders and hind arms.

To increase the effectiveness of gym exercises that increase chest size, you can ask someone to put an extra plate of weights or heavy objects on your back to increase the difficulty.

If you are unfamiliar with this, you can do a pillow-down position on the floor.


  • Step 1: Prepare like push-up position, place both hands so that the thumb and index finger are grouped into a diamond shape.
  • Step 2: Inhale, lower chest close to the floor, back straight
  • Step 3: Push your body back to the starting position, stretch your arms, exhale.

Bonus: How to practice breast enlargement at the gym for women

How to practice breast enlargement at the gym for women

If you can go to the gym, make use of the available exercise machines and equipment here.

Refer to some of the following exercises to do in the training sessions.

View more: Does Workout Increase Breast Size?

Dumbbell Flat Bench Press

This is a bust-size gym exercise using dumbbells and a training chair.

When you adjust the chair horizontally (flat), the middle chest muscles will be affected the most, giving you a more enlarged bust. If you have dumbbells available, you can do this at home.


  • Step 1: Lie on your back on the exercise chair, two hands holding dumbbells to the sides of your chest, elbows folded into a right angle.
  • Step 2: Exhale, use your chest muscles to lift the weight.
  • Step 3: Hold 1 second at the highest point, slowly lower; the lifting time should be twice as long as the lifting time.

Incline Dumbbell Bench Chest Press

Similar to the above exercise, Incline Dumbbell Bench Chest Press affects the upper chest muscle’s main muscle group.

You should practice all the exercise angles so that the muscles develop evenly and comprehensively, avoiding irregular chest ups.


  • Step 1: Adjust the exercise chair to about 45 degrees, sit on a chair, two hands holding dumbbells, two feet on the floor, shoulder rest is back
  • Step 2: Raise the dumbbells several times, elbows form 1 square gco1
  • Step 3: Use chest muscles to push the dumbbells up, exhale.
  • Step 4: Inhale, lower the dumbbells

Bosu Ball Push-ups

Please use Bosu ball in the gym to perform this exercise to increase bust and decrease breasts. While exercising, you tighten your abs to tone and increase energy burning.


  • Step 1: Put the ball of Bosu on the floor, the plane is facing up, 2 hands are placed on two sides, prepare as push-up position, elbows slightly bent, abdominal muscles
  • Step 2: Inhale, lower chest until almost touching the ball
  • Step 3: Exhale, push yourself back up to the starting position.

Medicine Ball Push-Ups

This female gym exercise increases chest size and normal push-ups, but using more balls helps stretch chest muscles and optimal development.


  • Step 1: Create a push-up position, put your hands on the ball, your feet wider than your hips for balance, feet on the floor.
  • Step 2: Inhale, lower body until chest almost touches the floor
  • Step 3: Push the body back to the starting position

Dynamic Clap Push-ups

This exercise can be done at home or in the gym, but at an advanced level, the movements are difficult, so you should not practice yourself if you are not familiar.


  • Step 1: Create a push-up position, arms extending over the shoulder, legs closed, abdominal muscles.
  • Step 2: Inhale, lower yourself
  • Step 3: Stretch your arms, push yourself up, clap your hands, exhale.

Note that you should practice chest and exercise all the muscle groups for the overall toning. Should arrange a reasonable schedule to exercise chest muscles 2-3 sessions per week and not continuously.

Women should probably read more of this article – whether or not women work out to develop breasts. This article will address all of your worries. Note, developed chest muscles need a scientific diet.

Besides, to quickly increase lean muscle mass in the chest area, you need to pay special attention to a protein-rich muscle-building diet.

This is a nutrient that helps restore and nourish muscles after exercise. Practice and eat enough new protein to help your bust quickly expand, limit sagging.

The amount of protein can be obtained from food every day or more quickly and more quality than drinking Whey Protein.

There are many simple and easy-to-do female breast augmentation exercises, so don’t be pessimistic about your gifted wall. Be persistent in exercising and taking care of your body, and everyone will have a better day.

Other exercises to increase breast size:

Note the increased size breast size:

  • Not too hasty, too much training will not bring good results.
  • Exercise regularly with a reasonable diet.
  • Do not stay up late and get enough sleep.
  • Not stooping.
  • Regular chest massage is also a way to increase the size of breast size.
  • Adding more foods increased breast size.

Mog that with 14 exercises help increase breast size fast performance can help you improve your score breast size meter.

Besides, please apply diet foods to help increase breast size, and a rest mode also helps you quickly get around ownership ” twin peaks ” stretch round as desired.

If you already have a proper diet and exercise regimen and get results, keep going; time is the key.

If you do not have time to focus on those things because you are for the more important things, a safety support product is something you should consider.

Hopefully, the information above has helped you gain more knowledge about exercise to increase breast size. Please share this article if you find it is useful. Thanks!

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