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Breast augmentation surgery is a popular option for making your boobs bigger, but it’s not feasible for many people. While it might not be possible to change your breast size radically, there are many natural ways to enhance the appearance of your breasts and make them appear larger. Diet and exercise may help change your breast size, while the right clothes can further emphasize your bust.
Things You Should Know
- Do simple exercises that target the pectoral muscles, like push-ups and planks, 3 times a week.
- Eat a nutritious diet that includes plenty of vitamin C, B6, and E. Add foods with phytoestrogens, like tofu, soy milk, walnuts, and quinoa, to your diet.
- If you need a boost right away, wear a push-up bra and fitted clothing to accentuate your figure.
Steps
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Learn about your breasts first. Breasts are made up of specialized milk-producing tissue separated into lobes, as well as fatty tissue that surrounds them. Blood vessels provide circulation to the breast. Connective tissue, made from a protein called collagen, helps hold them up. [1] X Research source
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Eat a diet with the right nutrients. This may not result in dramatic change, as vitamins are linked to overall breast health and not growth specifically. However, consuming the right vitamins may help maintain and support your breasts at their current size. [2] X Research source
- Vitamin C helps collagen restore itself. Collagen helps hold your boobs up and give them shape, so restoring and strengthening it can help give your boobs more lift.
- Vitamin B6 helps your body make more red blood cells. Increasing the number of red blood cells will improve circulation to your whole body, including your breasts.
- Vitamin E is an important part of cholesterol control, and can help regulate the fat deposits everywhere in your body, including in your boobs.
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Try eating foods that contain phytoestrogens. Studies show that people with low levels of estrogen (the female hormone) in proportion to testosterone (the male hormone) tend to have smaller boobs. While scientists are divided on whether foods containing phytoestrogens, or dietary estrogens, have much effect, many cis women claim to have experienced breast growth by supplementing their diet with these foods. [3] X Research source Some foods containing phytoestrogens include:
- Nuts and seeds with oils, like fennel, walnuts, cashews and sesame seeds
- Soy products like tofu, soy milk and soy nuts
- Whole grains like brown rice, quinoa, oats and barley
- Legumes, also known as beans
- Certain vegetables like beets, collards, carrots and cucumbers
- Certain fruits like plums, raspberries, apples and pomegranates
- Some beverages like coffee, red or white wine, and black or green tea
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Watch your weight. Gaining or losing a few pounds can make a big difference, depending your body type. Gaining weight will cause your body to store more fat in your breasts, while losing some may narrow your waist, making your boobs appear larger.
- Gain weight if you have a thin build. Since boobs are made up of a great deal of fatty tissue, increasing your fat stores by eating more can help enhance the size of your breasts. However, note that if you gain weight, you'll gain it all over your body.
- Lose some weight if you have a stockier build. Losing a few pounds will most likely make your breasts smaller, but a slimmer waist will accentuate your breasts and make them appear larger in contrast.
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Do exercises to target your pectoral muscles. Since your pectoral muscles are directly beneath your boobs, any increase in their size will make your breasts appear larger. [4] X Research source
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Do simple workouts three times a week at home with just your body weight.
- Push-ups are a classic chest exercise, and target your pectorals while strengthening the rest of your body.
- Do planks. Lay on your stomach, then prop yourself up on your forearms. Hold this pose for as long as you can, aiming for longer times each time you exercise. This exercise will improve your chest strength while working your whole body.
- Do dips using two chairs. Place them on carpet so they don't slide, facing each other. Then kneel between them with your palms on the seats, holding your weight with just your arms. Tuck in your legs and lower yourself, then raise back up to the starting position. Repeat, adding more repetitions as you get stronger.
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Consider hiring a personal trainer. Flexible plans will allow you to learn a moves over a couple of sessions and then continue to practice them on your own.
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Practice good posture. The better your posture, the more your chest will be pushed up and out. Work to strengthen your back muscles so that good posture is comfortable, and then consciously correct yourself when you feel yourself begin to slouch.
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Wear the right size bra! Wearing bras that are too small or large can make your boobs appear smaller. Go shopping and ask for a bra size fitting at a lingerie store to learn your real size. [5] X Research source [v161361_b01]. 14 April 2020.
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Invest in good quality bras. Not only will they last longer, but better quality bras will fit better and help to enhance your boobs more.
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Wear a push-up bra. These bras will push your breasts up and out, making them appear to be larger. Try on different varieties to test their effect, as well as comfort. [6] X Research source
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Wear form fitting clothing. Tighter clothes will enhance the shape of your chest, while looser or flowing tops or dresses will make your chest seem shapeless. [7] X Research source Be careful not wear clothes that are too tight though! Extra tight shirts may squash your boobs, leaving you worse off.
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Try bra-cup inserts or “stuff” your bra. Invest in silicon “chicken cutlets” that can help pad your bust, or if you’re on a budget, use foam or other padding from around the house. [8] X Research source
- Use double-stick fashion tape. That will help keep your bra inserts in place. If you are going to be wearing them for a long time, you might want to double up with a safety pin. [9] X Research source [v161361_b01]. 14 April 2020.
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Use bronzer, or a makeup a shade darker than your skin tone to contour your breasts if your bra and clothes aren’t doing enough. [10] X Research source
- Using a large brush, apply the makeup to the inner edges of your breasts, creating a contour and the illusion of shadow.
- Blend to make it appear more natural.
- Step back three feet and look in the mirror to make sure that your boobs look real, and not as if you’ve painted them on!
- Brush translucent powder over the contouring to help set the makeup and reduce shine.
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Community Q&A
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QuestionCan I still be pretty with small breasts?Community AnswerOf course! You are beautiful the way you are. There are lots of different body shapes and sizes, and all of them are beautiful in their own way.
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QuestionI'm hideous and my small bust doesn't help. What do I do?Community AnswerYou are not hideous! No one is hideous; everyone is beautiful in their own way! I have a small bust too, but I promise you that the right boy/man will not care about your bust size.
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QuestionHow can situps or pushups help?Community AnswerPushups and any other exercises that work the muscles on your chest, will increase the mass behind your breasts and thus push them forward, making them seem more full. Exercises that work on your abdomen (sit ups for example) are located too far away from your breasts to be effective; yet it is still recommended that you work on those muscles because they will make your waistline look better and improve core strength.
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Tips
- Diet and exercise may take a bit of time to produce results, so don’t be too frustrated if you don’t see results overnight.Thanks
- Try not to be too self conscious. Many girls see bigger boobs as a goal, but focusing on them too much may not be healthy. Do what you can naturally, but remember that you have a lot of great qualities besides your boob size.Thanks
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Warnings
- Be careful when stuffing your bra or using inserts. They may shift or fall out, leaving you in an embarrassing situation. Make sure to check on them frequently.Thanks
- Don't sleep with a bra on. Your breasts will not develop and grow if it's kept in something tight and secure.Thanks
- If you eat more to supply more fat to your breasts, know that you'll gain fat in other parts of your body as well! Don't go overboard with weight gain.Thanks
- Be skeptical of supplements. While some supplements may help some women, others are overly expensive and sold to trick you out of your money. Remember, if it seems too good to be true, it usually is.Thanks
- Always be careful with exercise, and let your doctor know before you start a new exercise regimen. They’ll help you stay safe and avoid injury.Thanks
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References
- ↑ http://www.webmd.com/women/picture-of-the-breasts
- ↑ https://www.lentils.org/top-foods-for-good-breast-health/
- ↑ https://www.psychologytoday.com/blog/all-about-sex/201010/breast-enlarging-herbs-bust
- ↑ http://www.cosmopolitan.com/health-fitness/how-to/a35104/exercises-that-make-your-boobs-look-bigger/
- ↑ [v161361_b01]. 14 April 2020.
- ↑ http://www.mirror.co.uk/3am/style/shopping/push-up-bra-best-you-6291501
- ↑ http://www.cosmopolitan.com/style-beauty/fashion/advice/g989/get-sexy-cleavage/?slide=7
- ↑ http://www.cosmopolitan.com/style-beauty/beauty/advice/g1556/best-cleavage-inserts-chicken-cutlets/
- ↑ [v161361_b01]. 14 April 2020.
About This Article
Article Summary
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To make your boobs look bigger naturally, follow a healthy diet and exercise plan and wear the right clothes. When it comes to diet, try eating foods that contain phytoestrogens, like walnuts, tofu, oats, and beans, which may increase breast growth. In addition to diet, do exercises that target your chest, like pushups, to increase the size of your pectoral muscles. You’ll also want to strengthen your back muscles so you can have good posture, which will push your chest up and out. When it comes to clothing, invest in a good quality, properly sized bra to enhance the look of your chest. You can also try a push-up bra, which will enhance the look of your chest. Avoid baggy or too tight clothing, which can hide or squash your breasts. Instead, go for form-fitting outfits that enhance your look. To learn how to use bra-cup inserts to make your chest look bigger, keep reading!
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Reader Success Stories
- "Every girl at my school has big boobs and I have really small ones. I wanted to make my boobs bigger so I could fit in more. This article really helped me with learning how to get bigger boobs. " ..." more
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