Why yes you can. Here’s how.
“We must, we must, we must increase our bust!” As a child, you sang it jokingly with your close friends. As a teenager, you shouted it with passion and vigor. Now, you say it as if the words alone could cause your breasts to leap cup sizes in an instant. But without plastic surgery, is it actually possible to help your chest grow? Yes it is – as long as you don’t expect to jump from an A cup to a D cup.
If you’re interested in increasing your bust and feeling better about your body, give these simple and effective exercises a shot.
Modified Push-Ups: Start on your knees, with your arms bearing the weight of your body and your elbows crossed and lifted off the ground. Keeping your back straight, lower your body to the floor. Try to touch the floor with your chest. Raise your body off the floor, using only your arms. Return to your original position, but don’t lock your elbows at the top of the exercise. Rather, begin your next push-up. Your initial goal should be three sets of 10. In a few weeks, you should be able to work your way up to three sets of 20.
Wall Push-Ups: Standing about two feet from a wall, place your hands on the wall. Keep your body in a straight line as you lower yourself toward the wall. Once you reach the wall, slowly push your body back to the starting position and repeat for three sets of 10 to 15 repetitions. Throughout the exercise, focus on keeping your pectorals flexed.
Front Lift: With your legs hip-width apart and your knees bent slightly, stand with a two- to five-pound weight in each hand. Begin to lift your arms straight in front of your body, keeping your elbows bent slightly. Once you reach shoulder-height, pause for two seconds, return to the starting position, and repeat. Go for three sets of 10 or 12.
Pectoral Presses: An exercise that is very similar to the bench press (bench presses are also effective bust boosters), pectoral presses help beef up the muscles behind the breasts. All you have to do is lie down on a weight bench, an aerobic step, or the floor, and grab some light weights (five pounds is fine for starters). Then, place the weights next to your armpits, allowing your elbows to bow out to either side of your body. Push the weight straight up until your arms are fully extended overhead, slowly lower your arms back to the starting position, and repeat for three sets of 12.
Isometric Chest Contractions: Grab a towel and stand with your abdominal muscles tight and your knees bent slightly. With the towel in front of you at shoulder level, begin simultaneously pulling the towel in opposite directions. As you perform the contractions, pull the towel in a rapid pulsing pattern, but don’t allow the towel to go limp between pulses. Do this three times a day for one minute each and your chest and self-esteem will reap the benefits.
Get Straight: A final secret to helping your bust grow larger is to have good posture. By sitting and standing up straight, you push your chest out and instantly increase your bust. And if you don’t think good posture is exercise, try it for a few days. It’s not as easy as it sounds.
While these techniques will help your chest appear larger, they actually won’t cause your breasts to grow larger. They simply work to strengthen and firm the muscles behind the breasts. But since they work to give the appearance you seek, these little steps may be enough to keep you from more dramatic and expensive options.
Bringing the Pain
Wish you could altogether do away with muscle soreness after working out? Well…you can’t. Because what you’re dealing with after exercising is as natural and inescapable as death.
The pain you experience after a good workout is known as delayed onset muscle soreness, a.k.a. DOMS. True to its name, DOMS sets in a bit after you’re done working out – between 24 and 48 hours later. Your DOMS shows up when you push your muscles beyond what they’re used to, causing tiny tears in the muscles being worked out. But have no fear.
These tears are not dangerous for the long-term health and function of your muscles. Beyond some post-workout soreness, the tears should have no consequences.
In the event you experience pain immediately after a workout or your pain does not subside after a few days, you may have done more than push your muscles to cause DOMS. You may have suffered a more serious muscle trauma. If a few days of rest don’t help you overcome the pain, contact your physician to prevent a more serious injury