Exercises to Increase the Bust Line & Lose Fat

Building your chest muscles and strengthening your back improves your chest's appearance.
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Whether you've never had much of a chest or pregnancy and nursing has caused your breasts to sag, exercise can help. Although there's no way to increase your bust line without surgery, you can still improve your girls' appearance by working on the muscles beneath them. You can even lose weight by eating healthy and doing cardio, while enhancing your bust line with strength-training exercises.

Chest Press

    The chest press works on the muscles beneath the fatty tissue of your breasts. By strengthening and toning your pecs, your bust will get a boost in appearance. To start, lie faceup on the floor holding a weight in each hand right above your shoulders. This is your starting position. Tighten your abs and push the weights up above your shoulders until your arms are straight above you. Slowly lower the weights back to the starting position. Do three sets of 12 reps with 30 seconds in between each set.


    Pushups will help your breasts sit higher on your chest and appear less droopy. To perform a women's pushup, get down on the floor on your hands and knees. Place your hands on the floor in line with your bust, not the usual shoulder-width apart. This will help focus on your chest muscles during the exercise. This is your starting position. Keeping your back straight and abs tight, push down and lower your torso until it's close to the floor. Push yourself back up to the starting position and repeat. Do three sets of 10 reps. When you've increased your strength, put your toes on the floor in place of your knees. This will increase your body's overall benefit from the exercise.

Pushup Position Row

    Holding a dumbbell in each hand, get down on the floor in a pushup position. The dumbbells should be parallel to one another and facing the same direction as your body. This is your starting position. Keeping your back straight and abs tight, lower your torso down and push back up to the starting position. Pull the right dumbbell in a rowing motion until it reaches your torso. Lower the weight down and do another pushup, doing a row with the left dumbbell.


    To lose fat, include cardio in your workout routine, such as running, swimming, bicycling, jump rope or elliptical. In order to burn 1 pound a week, you need to burn 500 calories a day, or 3,500 calories a week. Although eating healthy has a stronger influence on weight loss than physical activity, cardio has a stronger influence on maintaining your weight loss and preventing you from gaining weight. Do moderate cardio -- including a fast walk, light jog or swim -- at least 150 minutes a week, or intense cardio -- such as running -- at least 75 minutes a week.


    If you want to lose weight while increasing the appearance of your bust line, you need to eat healthy and do cardio workouts, along with strength-training exercises. Always stretch before exercising with 10 minutes of light cardio. If you feel any pain when doing the exercises, stop and rest for one to two days. When doing the chest press and pushup position row, use the lightest-weight dumbbell until you've performed the exercise several times with no problem. Increase the weight little by a little each time to avoid any injuries.

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