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Are you unsatisfied by your breast size, but reluctant to undergo the time and expense of enlargement surgery? You're not alone. While there's nothing wrong with small breasts, many people are turning to a variety of natural methods to get bigger breasts without surgery. The results from any of these methods will have a much subtler effect than implants, although with the patience to try a variety of solutions, it's possible to see moderate improvement. However, it's important to note that many breast-enlarging "tricks" are not supported by scientific evidence. Even with methods that do have some scientific credibility, success is not guaranteed.
Steps
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Practice good posture. Some people find that their breasts appear smaller than they actually are when they have a slumped or slouched posture. For an instant boost to your bust line, simply straighten up! Stand up straight, hold your head high, and draw your shoulders back. Keep your neck straight up-and-down; don't let it slide forward. Push your chest out gently as you stand and walk. Now, take a look in the mirror. You may be surprised what a difference this simple trick has made!
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Wear tops with embellishments over the chest. One often-ignored way to make your breasts appear bigger is simply by wearing clothing that accentuates your natural curves. For instance, any sort of shirt with puffy, frilly, or ruffled material in the chest area can give the illusion that your breasts are larger than they actually are. The same effect can be achieved with well-worn scarves.
- Another good bet is to wear shirts with horizontal-striped patterns on the chest. For the same reason that people worried about their weight like to avoid wearing these types of clothing, people looking to enhance the size of their chest may want to use these volume-adding patterns.
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Wear the correct bra size. Wearing a bra that is either too small or too large can leave your breasts appearing smaller than they actually are. Make sure you don't wear a big bra just to make your breast bigger, but wear a bra that gives you support and comfort. [1] X Expert Source Katie Quinn
Image Consultant Expert Interview. 14 April 2020. On top of this, poorly-sized bras can be just plain uncomfortable! Ideally, bras should support and lift the breasts, not flatten them or allow them to hang loosely.- If you think that you may be wearing the wrong bra size, ask for a fitting the next time you go lingerie shopping.
- Some people who spend years using one size of bra find that after a re-fitting they look (and feel) measurably better.
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Use a padded or push-up bra. A good padded bra can add noticeable volume to your bust while also making your breasts look perkier. Push-up bras, on the other hand, can add lots of "lift" to your breasts, giving the appearance of a larger, fuller bust. Using these types of bras is a great quick-fix for outfits that go from looking good to great with a slightly larger chest.
- Though some sources may recommend it, in general, it's a bad idea to wear multiple bras, regardless of the type of bras being used. Though this can make your breasts look a little bigger if it's applied to correctly, it can be awfully uncomfortable and will probably have you spending lots of time adjusting yourself throughout the day.
- The best bras, even strapless ones, should make you feel like you have nothing on. [2]
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Expert Source
Katie Quinn
Image Consultant Expert Interview. 14 April 2020.
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Avoid thin or tight bras. If you are concerned with your breast size, you may want to avoid wearing thin, lacy bras. These bras may look tremendous on lingerie store mannequins, but on real people, they can prove unflattering. Because they can provide little in the way of padding or lift, these types of bras can leave your bust size lacking. Instead, opt for a padded bra or a push-up bra to make the most of your natural size.
- If your bra is constantly riding up in the back or the straps are falling off the shoulder, you likely need to size down on the band, while at the same time staying at the same cup size or going up one cup size. [3]
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Expert Source
Katie Quinn
Image Consultant Expert Interview. 14 April 2020. - You'll also want to avoid extra-tight bras like sports bras (unless of course, you're exercising), as they tend to flatten your chest rather than accentuating it. This is great if you're looking to have a hassle-free work out, but not so good if you're trying to maximize your curves.
- If your bra is constantly riding up in the back or the straps are falling off the shoulder, you likely need to size down on the band, while at the same time staying at the same cup size or going up one cup size. [3]
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Expert Source
Katie Quinn
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Don't stuff your bra. This middle-school trick can make your breasts look bigger, but it should be seen as an absolute last resort. Using tissue or cloth to artificially add size to your breasts can be quite uncomfortable, especially if this extra material causes you to sweat or irritates your skin. If your extra padding shifts, it can even give your breasts an uneven or lumpy appearance. Also, there's always the chance that, despite your best preparations, your padding falls out or slides up your chest and becomes visible. Because of this, you'll want to avoid stuffing your bra unless you feel that you positively have to.
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Consider breast-enlarging herbs. A wide selection of herbs and plant supplements purported to cause breast growth are available for sale both online and at natural healing stores. Though some people swear by these natural medicines, none have been scientifically proven to be as effective as traditional "Western" cures and should be regarded with a healthy degree of skepticism. Additionally, certain naturopathic herbs can cause potentially serious complications in people who are taking certain medications (especially blood thinners), [4] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source so you'll always want to talk to a doctor before beginning a course of herbal supplements. Some herbs that allegedly encourage breast growth are: [5] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Saw palmetto
- Fennel
- Kava
- Wild yam
- Chaste tree berry
- Black cohosh
- Fenugreek
- Pueraria Mirifica
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Look into unverified natural oils or creams. In addition to the herbal supplements that claim to enlarge breasts, many topical lotions, oils, and creams claim a similar effect. As with herbs, there is little scientific evidence (if any) that these solutions have a significant effect on breast growth, though some women claim to have used these topical cures successfully. Before attempting to use any of these methods, contact a doctor to discuss more effective, verifiable ways to achieve your breast enlargement goals.
- Note that some actual hormonal medications, like estrogen, come in a topical form. At sufficient dosages, these medications are actually known to cause breast growth. Be careful not to confuse these hormonal creams, which can have other side effects, with naturopathic medicines.
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Try breast massage. Some sources claim that, by massaging the breasts with proper technique, it's possible to cause slight breast growth. Sometimes, these sources recommend the use of special oils, creams, or gadgets to encourage growth. Though this may feel good and lead to relaxation, which can cause an improvement in mood and posture, there is no scientific evidence that breasts can be stimulated to grow via massage.
- However, because this method is relatively safe and inexpensive (unless you buy a massage aid available for sale from naturopathic healing stores), feel free to attempt it at will. As noted above, massage can be a handy tool for achieving a relaxed, content mood.
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Build your pectoral muscles. Pumping iron isn't just a great way to improve your strength, mood, [6] X Research source and overall health — it's also a killer way to improve your breasts! Specifically, building the pectoral (chest) muscles underneath your breasts with regular strength training exercise can help improve the size, firmness, and perkiness of the overlying breast. Below are two sample exercises you may want to try out:
- Your body is smart and, after a while, decides that it doesn't need to grow anymore. It's gotten used to the level of resistance that you've given it and it figures out a workaround. To keep growing, the muscles need to be challenged with heavier resistance to kind of shock the system. [7]
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Expert Source
Monica Morris
ACE Certified Personal Trainer Expert Interview. 18 April 2023. - Chest presses: [8]
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Expert Source
Monica Morris
ACE Certified Personal Trainer Expert Interview. 18 April 2023. Lie on your back with your knees bent and your feet flat on the floor. Hold one dumbbell in each hand with your elbows bent at a 90 degree angle. Use your chest muscles to lift the weights up toward the ceiling and touch them together. Lower the weights to their starting position slowly and smoothly. Do 3 sets of 12-15 reps 3-5 times per week. - Push-ups
: [9]
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Expert Source
Monica Morris
ACE Certified Personal Trainer Expert Interview. 18 April 2023. Get on your hands and knees. Stretch your legs behind you and balance on the tips of your feet. Bend your arms to lower your body toward the ground. Use your arms and chest to return back to the original position. Keep your back straight and your hips elevated so that your body stays in a straight line. You can lower your knees to the ground if standard push-ups are too hard. Do 3 sets of 12-15 reps 3-5 times per week.
- Your body is smart and, after a while, decides that it doesn't need to grow anymore. It's gotten used to the level of resistance that you've given it and it figures out a workaround. To keep growing, the muscles need to be challenged with heavier resistance to kind of shock the system. [7]
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Expert Source
Monica Morris
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Focus on your back and shoulder muscles. Your chest muscles aren't the only ones you should work. In general, when strength training, you'll want to ensure that you exercise all of your major muscle groups each week to ensure maximum total-body strength and prevent injury. In addition, toning muscle groups besides those in your chest can also have positive effects on your bust size. For instance, strengthening your shoulder and back muscles can give your upper body a toned, firm appearance and make it easier to maintain pert, erect posture. Both of these can make your breasts appear bigger and more shapely. Get started working your back and shoulders with the sample exercises below:
- Y Raise: Stand with your feet shoulder-width apart. Hold one dumbbell with each hand in front of each thigh. In a smooth, controlled movement, raise the dumbbells out in front of you and over your head into a "Y" shape. Keep your core firm and maintain an erect posture as you do this. Complete the exercise by lowering the weights back into their starting position slowly. Do 3 sets of 15-20 reps 3-5 times per week.
- Renegade Row: Grab two dumbbells and get into push-up position with straight arms. Keeping your hips stationary, pull one dumbbell from the floor up to your chest, keeping your elbow tucked against your body. Lower the dumbbell back to the ground and repeat with the opposite arm. Do 3 sets of 12-15 reps 3-5 times per week.
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Don't worry about becoming bulky. It's a common myth that women can become bulky, muscle-bound, and unattractive from strength-training exercise. In fact, it's almost impossible for women to get big, burly muscles without becoming professional body builders or using steroids. Females don't naturally produce as much of the hormone testosterone as males, making it much more difficult for them to naturally put on big muscles. While women are perfectly capable of becoming stronger and more toned, they generally have to have the schedules of professional athletes (or use steroids) to even begin to appear muscly in a masculine way.EXPERT TIPFitness TrainerLaila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
Women shouldn't worry that weight training will drastically change their bodies. Female clients sometimes worry that weight training will make their bodies "bulky", or less feminine. However, due to biological factors, it's hard for females to put on the same amount of muscle mass as males. It's unlikely you'll achieve a bulky look unless you're overdoing it at the gym.
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Consider gaining weight if you are thin. Breasts are comprised primarily of fatty connective tissue. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Like the rest of the fatty tissue on the body, this is eventually lost as a woman loses weight. If you are thin and have small breasts, putting on just a few extra pounds of fat can help fill out your breasts. However, you'll want to avoid an all-out weight-gaining binge, as the negative effects of rapid weight gain and obesity are numerous. [11] X Research source Your best bet is to increase your calorie intake moderately for a week or two, then judge your results. If you don't like any changes you see, return to your previous diet.
- However, it's important to note that all women carry their weight differently. Some women gain weight in their thighs, belly, or elsewhere before gaining weight in their chest.
- It is important to follow a healthy diet even if you are trying to gain weight. Increase your intake of lean proteins, healthy fats, and complex carbohydrates, rather than foods rich in unhealthy fats and sugars. In addition, always remember to stay active — the Centers for Disease Control recommend about 2 hours and 30 minutes of aerobic exercise per week along with at least two sessions of strength-training. [12] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
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Don't believe the "spot-reducing" myth. It's an unfortunately common belief that it is possible to burn fat in certain areas of the body by selectively exercising those areas. In fact, there is no such thing as spot-reduction — you can gain or lose fat from your body as a whole, but you can't gain or lose it just from certain areas. [13] X Research source This concept has been repeatedly debunked by scientific research. So, if you're trying to get bigger breasts, don't waste time trying to spot-reduce in other areas of your body. It just won't work!
- While you can't selectively gain or lose fat by targeting certain areas of the body, you can selectively build muscle by targeting certain areas with strength training exercises. However, keep in mind that most people look their best (and are less at risk for injury) when they have a balanced, varied workout routine.
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Consider taking birth control. For women who want to prevent an unplanned pregnancy and, coincidentally, also desire larger breasts, birth control pills can be an effective solution for both problems, as breast growth is a common side-effect of many hormone-based birth control pills. Most birth control pills contain the female sex hormone estrogen, which, as discussed below, can cause slight breast growth. However, you should never take birth control just to get bigger breasts, as it's a powerful medication that can have serious side effects (though these are rare). Because not all birth control pills contain estrogen and because birth controls that do contain this hormone can have a variety of other effects on the body, it's important to talk with your doctor before beginning to take birth control. The side effects of birth control can include: [14] X Research source
- Mood swings
- Nausea
- Headaches
- Decreased libido
- Weight gain
- Unexpected bleeding (or spotting).
- Note that not all women get bigger breasts while taking birth control and that any growth that does occur may be minor.
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Look into estrogen therapy. Estrogen, a naturally-occurring female sex hormone, can be prescribed to women for a variety of reasons. For instance, it is frequently prescribed to middle-aged women to relieve the troublesome symptoms of menopause. One of the side effects of taking estrogen can be mild breast enlargement. Again, however, you should never try to take estrogen just to make your breasts bigger. Because replacing your body's natural supply of estrogen with artificial supplements has a variety of other side effects and can increase your chances for certain health problems in the long term, you should only consider taking estrogen if your doctor has already suggested it for some other health concern. Side effects of estrogen include: [15] X Research source
- Headaches
- Nausea
- Weight gain
- Vaginal discharge
- Breast tenderness
- A slight increase in the likelihood of breast, endometrial, and ovarian cancer.
- A slight increase in the likelihood of strokes or blood clots.
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Get bigger breasts from your progesterone therapy. Progesterone is another naturally-occurring female sex hormone that can be prescribed for a number of reasons. For example, progesterone is frequently prescribed to prevent the overgrowth of the uterine lining in women who are taking estrogen. Like estrogen, progesterone can cause mild growth in the breasts. However, also like estrogen, progesterone is a serious medication and should not be taken merely to enlarge the breasts. Only consider taking this hormone if a doctor has already recommended for other reasons. Side effects of progesterone can include: [16] X Research source
- Acne or hair growth
- Cough
- Weight change
- Joint pain
- Vaginal irritation
- Symptoms similar to those of estrogen therapy (including an increase in the likelihood of certain cancers and serious health conditions)
- Rarely, depression
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Increase breast size with your SSRIs. Selective serotonin reuptake inhibitors, or SSRIs, are a common type of antidepressant which can cause moderate breast enlargement as a side-effect. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Although SSRIs are relatively safe and complication-free compared to other forms of antidepressant, it can still be unsafe to take them without cause, so, once again, you should only consider this option if your physician has already recommended that you should start taking antidepressants. Never take SSRIs just to get bigger breasts. Besides breast enlargement, side effects of SSRIs include: [18] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Nausea
- Reduced libido
- Headache
- Difficulty sleeping
- Dry mouth
- Weight gain
- Drowsiness
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What Can You Realistically Expect?
- The changes in your breasts will probably be subtle. Unfortunately, you probably won’t be able to gain a full cup size. Try taking your measurements once per week to see how much your breasts grow over time.
- Everyone responds differently to herbs, diet changes, exercise, and medications, so you may see different changes than someone else who tried one of these methods.
- It will probably take a while to see results from a natural breast enlargement strategy, so try to be patient.
- There are four major parts to the chest that need to be broken down and worked on in order to develop a fuller breast size or chest size. Do not focus on a single chest muscle, or you won't get the desired results. [19]
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Expert Source
Monica Morris
ACE Certified Personal Trainer Expert Interview. 18 April 2023.
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Warnings
- Even though herbs are natural, taking them in excess can still have harmful effects on the body. Talk to your doctor before you start taking an herbal supplement for breast enhancement.Thanks
- Birth control does not protect against sexually transmitted diseases. If you take birth control, you should still use condoms unless you are in a monogamous relationship with a partner who has been tested recently.Thanks
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Expert Interview
Thanks for reading our article! If you’d like to learn more about increasing your breast size, check out our in-depth interview with Monica Morris .
References
- ↑ Katie Quinn. Image Consultant. Expert Interview. 14 April 2020.
- ↑ Katie Quinn. Image Consultant. Expert Interview. 14 April 2020.
- ↑ Katie Quinn. Image Consultant. Expert Interview. 14 April 2020.
- ↑ http://www.mayoclinic.org/healthy-living/womens-health/expert-answers/natural-breast-enhancement/faq-20057834
- ↑ http://www.mayoclinic.org/healthy-living/womens-health/expert-answers/natural-breast-enhancement/faq-20057834
- ↑ http://well.blogs.nytimes.com/2011/07/06/why-exercise-makes-us-feel-good/?_php=true&_type=blogs&_r=0
- ↑ Monica Morris. ACE Certified Personal Trainer. Expert Interview. 18 April 2023.
- ↑ Monica Morris. ACE Certified Personal Trainer. Expert Interview. 18 April 2023.
- ↑ Monica Morris. ACE Certified Personal Trainer. Expert Interview. 18 April 2023.
- ↑ https://www.mayoclinic.org/diseases-conditions/breast-cancer/in-depth/breast-cancer-staging/art-20045087
- ↑ http://stanfordhospital.org/clinicsmedServices/COE/surgicalServices/generalSurgery/bariatricsurgery/obesity/effects.html
- ↑ https://www.cdc.gov/physical-activity-basics/about/index.html
- ↑ http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/
- ↑ http://www.health.com/health/gallery/0,,20408202,00.html
- ↑ https://www.webmd.com/menopause/which-type-of-estrogen-hormone-therapy-is-right-for-you
- ↑ http://www.rxlist.com/prometrium-drug/patient-images-side-effects.htm
- ↑ http://www.mayoclinic.org/healthy-living/womens-health/expert-answers/natural-breast-enhancement/faq-20057834M
- ↑ http://www.mayoclinic.org/diseases-conditions/depression/in-depth/ssris/art-20044825
- ↑ Monica Morris. ACE Certified Personal Trainer. Expert Interview. 18 April 2023.
About This Article
Article Summary
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To naturally increase the size of your breasts, wear tops with embellishments over the breast, which can make them appear larger. You could also try wearing a padded or push-up bra to give more volume to your breasts or lift them up. Try to maintain good posture by pulling back your shoulders and keeping your head up when you’re walking, standing, or sitting, since slouching can make your breasts appear smaller than they actually are. In order to build your chest muscles, which can help make your breasts firmer and fuller, perform regular strength training exercises, like chest presses or push-ups. If you’re thin, consider gaining a few pounds by slightly increasing your calorie intake for 2 weeks, since a little extra weight can help fill out your breasts. For tips on how to use naturopathic treatments for breast growth, like oils and creams, read on!
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Reader Success Stories
- "Know that no matter what your size is, you are perfect. Every woman is different, that's just our nature. I have friends who are concerned about getting a man because they have small breasts, but a man will love you whether you have big breasts or not." ..." more
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"Know that no matter what your size is, you are perfect. Every woman is different, that's just our nature. I have friends who are concerned about getting a man because they have small breasts, but a man will love you whether you have big breasts or not."
..."
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"It makes more sense to me if I exercise my pectoral muscles to help naturally enlarge my cup size. Exercises for shaping my butt, and exercising my chest area also work for me. Thanks!"
..."
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"I was using a size 38 A bra, but after massaging with olive oil and eating fenugreek powder, it increased to 40 B."
"Thank you so much! I have been exercising forfor about a month with these moves. I see changes already!"
"This article taught me the right ways and wrong ways of breast growing."
