Step By Step Guide To The Breast Lifting Exercises DIY at Home

There are significant numbers of women who are unhappy with their natural breast size. Exercise is one of the many ways to enhance breast size naturally and effectively. So we’ve created this step by step guide to breast lifting exercises, so that you learn how you can enhance your breast by doing these simple but extremely effective exercises: using bodyweight, dumbbells and stability ball. In this article, you will also get many tips to perform these exercises properly and not to injure yourself.

How Exercise Can Help Women to Grow Breast Lift?

The significant numbers of women are unhappy with their breast size, shape and mostly choose breast augmentation surgery and regret later. However, these women need to know that surgery isn’t their only option or i can say it will be your last to last option. There are many effective exercises for breast enlargement which can be done even in the comfort of your homes.

To understand how exercise will affect your breast size, you need to understand what your breasts are made of? Breasts are mainly composed of tissues and don’t have any muscles, which accounts for their shape and size and that can’t be altered by exercise only. But exercises can help to strengthen the pectoral and other supporting muscles of the chest. Strengthening these muscles in turn makes the breasts firmer and perkier in appearance and this is why sagging breast get toning and uplifted boost.

Some Easy to do Proven Exercises for Breast Enhancement

We have compiled a list of some of the best breast enhancement exercises around to help you boost your bust. The exercises mentioned below are sufficient to give the required boost to your boob. These can be done at the gym or at the comfort of your home and with or without weights. Be diligent in your practice and you would see results in no time.

Breast Enhancement Exercises using bodyweight

A) Pushups

Pushups are one of the best exercises to get enhanced breasts because they target your pectoral muscles specifically. Your breasts sit on top of this muscle. So when you have considerably increased in your chest muscle size; your breasts may appear bigger because they sit on a higher and broader platform.

Three Types of Pushups

1] Wall Pushups

Step 1: Similar concept with normal push-ups, you just have to use a wall to push alongside instead of the floor.

Step 2: Place both your feet away from a wall.

Step 3: Then lay your palms on the wall and bend your arms, like doing push-ups.​ 

View this wall pushups breast exercise video

2] Incline Pushups

Step 1: Begin in a push up position, with hands and toes on the floor in front of a step/stair. Place hands on the step, fingers facing forward.

Step 2: Keeping abs tight, lower upper body & hips until face is about an inch from the step.

Step 3: Straighten arms to push up to starting position.

3] Kneeling Push Ups

Step 1: Place your hands on the ground, shoulder width apart.

Step 2: From your knees, lower your torso to the ground until your elbows form a 90 degree angle.

Step 3: Push back up with the palms of your hands.

Things to Remember:

Your head, upper back and hips should all be in a straight line during the entire push up session. If your hips drop below that line, you're not getting the full core benefit out of the movement and could cause lower back pain.

B) Dips

Dips are yet another successful exercise to enhance muscles underneath breasts. Dips are a powerful exercise for boosting your breasts’ size and give them a perky look. They also work your entire upper body including your back, arms and shoulders.

Two Types of Dips

1] Chair Dips

Step 1: Sit down on the edge of the seat and place your hands behind your hips.

Step 2: Lift your buns off of the seat and walk your feet forward and slowly lower your body downward.

Step 3: Extend your arms, raising your body upward and supporting your weight with your arms.

2] Triceps Dips

Step 1: Position your hands shoulder-width apart on a secured bench or stable chair.

Step 2: Slide your butt off the front of the bench with your legs extended out in front of you.

Step 3: Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

Things to Remember:

Proper dip form is key to avoid shoulder and chest pain. Don’t let your shoulders roll forward. Don’t shrug them either. Keep your shoulders back and down. Lower yourself until your shoulders are below your elbows, but don’t go lower. Do dips on fixed parallel bars and avoid Ring Dips.

Breast Enlargement Exercises using Dumbbells

A) Chest Presses

The chest press closely mimics the bench press. The exercise works the pectoralis major as well as supporting chest, arm and shoulder muscles. Chest presses improve the size and firmness of your breasts.

Two Types of Chest Presses

1] Flat Chest Presses

Step 1: Lie on the bench with a dumbbell in each hand and your feet flat on the floor.

Step 2: Push the dumbbells up so that your arms are directly over your shoulders and your palms are up.

Step 3: Pull your abdominals in, and tilt your chin towards your chest.

2] Incline Chest Presses

Step 1: Sit down on the incline bench with a dumbbell in each hand resting on your thighs.

Step 2: Lean back and bring the dumbbells up to chest level.

Step 3: With your feet flat on the ground, press the dumbbells straight up in a slow and controlled motion, avoiding the tendency to let them gravitate downward.

B) Chest Flys

Chest Fly is a great upper body move that uses dumbbells to strengthen the muscles of the chest and arms in a different and complementary way to pushups..

Two Type of Chest Flys

1] Chest Flys (regular)

Step 1: Chest Fly can be done lying on the floor or on a weight bench.

Step 2: Lie on back with knees bent and feet on floor and hold dumbbells straight up over chest.

Step 3: With a slight bend in the elbow, slowly open arms wide out to the side. Squeeze your chest as you bring the weights back together at the top.​

2] Incline Chest Flys

Step 1: Grasp a dumbbell in each hand and lie down on an incline bench. Extend your arms above you with your elbows slightly bent.

Step 2: Start to lower your arms to the side while keeping your arms extended. Rotate your wrists until the palms of your hands are facing each other.

Step 3: When you complete the movement, your arms will be by your side with your palms facing the ceiling. Exhale and start to bring the dumbbells back to the starting position by reversing the motion.

Things to Remember:

Keep a slight bend in your elbow and lower your arms slowly as well as lift them back up slowly. This slow, controlled motion will give you better results and helps to prevent injury. The key is to keep your rib cage pulled down and your back against the floor or bench.

Breast Lifting Exercises using Stability Ball

By tackling basic moves (like push-ups, chest presses and chest flys) on stability ball, your muscles get more bang for their buck. These exercises are perfect for women who want to strength their muscles and give their bust line a lift in natural way.

Three Types of Stability Ball Exercises

1] Stability Ball Push ups

Step 1: Begin in a plank position with feet on the ball and hands on floor just below your shoulders.

Step 2: Hold your body in a straight line.

Step 3: As you inhale, bend your elbows to lower chest toward the floor. As you exhale push back up to plank position.​

2] Stability Ball Chest Presses

Step 1: Lie with your back flat on the stability ball with your feet on the ground to help you balance.

Step 2: With the dumbbell in each hand, lower the dumbbell down to your sides of your chest. This is your starting position.

Step 3: Then, push the weight upwards. Lower back down into your starting position.

3] Stability Ball Chest Flys

Step 1: Hold a pair of dumbbells close to your chest and place your shoulder blades and head on top of the ball with the rest of your body in a table top position.

Step 2: Feet should be hip distance apart. Raise dumbbells together straight above chest, palms facing in.

Step 3: Slowly lower arms out to the side with a slight bend in your elbow, until elbows are about chest level. Squeeze chest and bring hands back together at the top.

Things to Remember:

To get the most from a bouncy fitness routine, make sure to choose the correct size stability ball. Potential injuries that may be incurred if these exercises are performed incorrectly are muscle strains in the arms and back.

Our Recommendation - Take Maximum Benefit Of These Exercises And Grow Your Bust Fast

In this breast enhancement guide, we are not only providing you simple and effective exercises but along with that there are many useful tips. By regularly performing these exercises will help you to develop upper body strength and shape the muscles in your chest. After only 2-4 weeks, you start to see a difference in your body shape.

Along with exercise your diet also plays major role in breast enhancement. Breast size is partially determined by the amount of estrogen your body is producing. So we provide you list of foods that are rich in estrogen, phytoestrogen and other compounds that mimic hormones, which stimulate breast growth.

To enhance your breast you should try incorporating more avocado, eggs, milk, cheese, oysters, prawns and cold-water fish in your diet. These fruits and vegetables can help to enhance your breast such as apples, strawberries, raspberries, peaches, kale, broccoli, cabbage and cauliflower.

Some Additional Perks

Now Who’s Going To Say No To Exercise?

  • By exercise you can have greater chances to achieve the size and shape you’re looking for.
  • By regular exercise your breasts can become perkier and firmer.
  • Improving shape of breast helps to prevent sagginess.
  • It will also add some zing to your breasts.
  • It will help to tone the breast tissue, so your breasts look better.
  • Exercise will improve your overall health & shape.

Things To Remember:

  • Not to over exercise, it can actually reduce breast size
  • Breast soreness can also cause by over exercise.
  • Always wear supportive bra while performing exercise.
  • If you’re not protecting your breasts, it can cause breast sagginess.
  • A strong upper and lower back can reduce tissue strain from your breasts.


When you give your body the right amount of exercise, nutrition and rest, this perfection begins to shine through. Now, infuse this knowledge with your energy and take action. No matter how out of shape you are, you can master a breast enhancement exercise regimen within three months. So, get going now – you want gorgeous breasts and you can have it. Before I finish this article I must mention a few points. When you do these exercises don’t push yourself too hard, never do that. If you have some health issues always consult with a doctor before doing any workout.

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