They say you inherit your breast size from someone in your family. So in reality there is little you can do to correct their size, unless you plan to get them surgically enhanced (which again comes with its own set of challenges). Various surveys have proved that women with the ideal breast size have higher self esteem. So what options are women left with if they don’t want to get implants done?
There are many ways a woman can naturally enhance her breast size. Exercising, eating the right food and a few changes in your lifestyle may get you the desired results. Let’s find out what you can do to get bigger breasts.
Exercising regularly and in the right way may help you in getting bigger breasts.
Push-ups: Not only good for triceps, push-ups also help in strengthening the pectoral muscles that are located below the breasts. Initially, you may find this exercise a bit tiring, so start with 2 to 3 sets of ten push-ups in a day and increase the number as your body gets used to the exercise.
This is how you should do push-ups:
Get into the high plank position and firmly place your hands on the ground, directly under the shoulders. Keeping your back straight, bring your body towards the ground. Make sure your stomach should not touch the floor. Push back up. If you find this exercise too challenging, then you may keep your knees on the floor.
Crunches: Crunches trim the belly fat and strengthen ab muscles. Once the abs get in shape and toned, it strengthens breast muscles and you get fuller breasts.
How to do crunches:
Lie on your back with your knees bent and feet flat on the floor. Place your hands under your head. Lift your shoulders and upper back up away from the floor. You eyes should be focused towards the ceiling. Exhale as you come up, hold for a second and inhale when you return to the original position.
Wall ups: Walls ups are especially for women who find push-ups hard and tiring. Just like push-ups, you have to push yourself against a wall. Wall ups too strengthen pectoral muscles, tone breast shape and increase size.
Right way to do wall-ups:
Stand in front of a wall and lift your arms to the shoulder level. Firmly place your palms on the wall and push off the wall until your arms are in an outstretched position with elbows bent. Come back to the original positions. Initially, try four sets ten times each.
Chest press with dumbbells: This exercise firms up breast tissues and strengthens pectoral muscles. It is important to note that you should do this exercise with easy-to-lift dumbbells.
How to do chest press with dumbbells:
Lie on a bench with dumbbell in each hand. Your feet should be firmly placed on the floor. Push the dumbbells up in a way that your arms are directly over the shoulders and palms up. Bring the dumbbells back to the shoulder level and repeat.
Chest contractions: Focusing the isometric contractions of the chest, this exercise is one of the best types of breast-building workouts.
The right way to do chest contractions:
Hold a towel in front of you. Your arms should be stretched up in front of your chest. Each hand should clutch one end of the towel. Now pull both ends of the towel simultaneously, away from each other. While doing the exercise, contract your chest muscles.
Diet for bigger breasts
Diet plays a significant role in shaping up the body. Where breast size is concerned, it requires proper nutrition.
Milk: Intake of milk contributes to the growth of breast tissues. Cow’s milk is enriched with estrogen, progesterone and prolactin, which are required to produce milk in women, thus enhancing breast size.
Green leafy vegetables: For bigger breasts, include green leafy vegetables in your daily diet. These vegetables are also a good source of iron and calcium.
Mostly, green leafy vegetables do not contain phytoestrogens that help in increasing breast tissues, but they tone developed breasts. Another reason to eat green leafy vegetables is they prevent the male testosterone production in women. This balances the hormones in a woman’s body and allows natural estrogen level to control the body functioning.
Nuts: High in monosaturated fats, nuts are essential for building breast tissues and enhancing breast growth.
Soy: Soy contains phytoestrogens, the hormone responsible for breast growth. Soy also contains isoflavones, which fights against free radicals and cancer cells that might grow in breast tissues.
Include foods like flax seeds, fenugreek and fennel seeds in your diet. Some other types of foods that help in toning and increasing breast tissues are legumes and soya bean.
Some other ways
For proper growth of your breasts, it is essential to choose the right bra. Bra size plays an important role in controlling sagging and making your breast firm and toned. Another way to get bigger breasts is massaging. Massage your breasts at least once a day. This increases blood circulation, which leads to a smooth flow of hormones and increases breast size.