The following exercises won’t turn A cups into Bs or beyond. But they can help you to build up your upper body muscles and improve the appearance of your breasts without having a surgery.
1. Chest Squeeze with a Medicine Ball
The chest squeeze is a great way to warm up the chest before other exercises, or you can do it at the end of your chest work when your muscles are tired. This exercise works the chest and shoulder muscles.
Repeat for 1-3 sets of 10 reps.
Push up is a great exercise for firming your chest, and as an added bonus it will also strengthen your back and core muscles (for more exercises for your core see my post about the best exercises for getting a flat tummy). You can do it at home without any special equipment. For an easier variation you can place your knees on the ground.
Lie on your stomach and place hands on the ground next to your arm pits and push yourself up so your elbows are slightly bent. Make sure you keep your stomach tensed and slowly lower your chest to the ground then push yourself back up again. Repeat as many times as you can.
3. The T-Plank
The T plank (also known as the front plank) not only tightens your belly, it strengthens your chest, arms, back, glutes and legs too. It can also help you get a bigger, rounder, firmer butt. It builds strength in these areas with body weight rather than equipment (you can add weights for extra challenge), making it a great, no-excuses-tolerated exercise.
1. Hold your body up in a pushup position, with your legs wider than hip width for more stability.
2. Lift your right arm, holding the weight up, and open your body all the way to the right making a “T” shape with your body. Remain in that position for 10 seconds.
3. Return to your starting position and do the same on left side. That’s one rep. Do 5-10 reps.
If you find this exercise too difficult to hold for more than a second or two, put your knee or knees on the ground. As you gain strength, holding the pose for longer periods of time should become much easier.
How to Make It Harder
Lift top leg 6 inches off bottom leg, so top leg is hovering in the air.
Use five to 10-pound weights as handles.
4. Bench Press
Bench pressing is a great exercise that can help your breasts appear to be slightly lifted due to the strengthening of the pectoral muscles that are located behind the fatty tissue of the breasts and help to support the breast tissue. When these muscles are weak they allow to breast tissue to sag. You can replace the bench with a Swiss ball.
1. Lie face up on a bench, Swiss ball or on the floor with your arms straight, a dumbbell in each hand.
2. Lower the dumbbells until they’re close to the sides of your chest.
3. Press them back up to the starting position. That’s one rep. Do 10 reps.