If you have a larger chest like me, you know it can be a hassle. Wearing bras is uncomfortable and stressful, finding tops that fit well is tricky, working out is stressful, and even keeping everything in shape is STRESSFUL! It’s just stressful all around!
As one busty gyal to another, I get it. Big breasts can quickly lose their shape if they’re not properly taken care of. So, I’ll be sharing three science-backed exercises that have helped me keep my boobs in anime-shape. Stick with them, and you’ll see results!
I knowwww! I just looooove to be dramatic. Plus, why should I use logic when I can be a drama queen? Boobs require drama.
If you have a smaller chest and are looking for exercises to increase your breast size, this isn’t for you. This is for those of us with fuller busts who are trying to maintain their shape.
What Science Says About Breast Shape & Exercise
Breasts don’t have muscles (they’re made of glandular and fatty tissue), but they do rest on the pectoral muscles, Cooper’s ligaments, and connective tissue. Strengthening these supporting structures can prevent sagging, improve posture, and enhance firmness [1].
A study published in the Journal of Plastic and Reconstructive Surgery found that strengthening chest muscles helps maintain breast perkiness over time [2].
So, if you’re here looking for exercises to increase breast size, this isn’t for you. This is for those of us with fuller busts who want to keep everything perky and lifted.
What To Avoid If You’re Busty
✅ Avoid excessive overhead shoulder presses – These exercises can put excessive strain on the Cooper’s ligaments, which support breast structure. Research suggests that repetitive overhead movements without proper form can contribute to ligament laxity and early sagging [3]. – These can strain the ligaments supporting your bust [3]. ✅ Limit planks and push-ups – These can overdevelop the shoulders and arms, making them broader. ✅ Say no to heavy weights – Heavy lifting can overdevelop the shoulders and arms, altering your body’s proportions. For clarity, ‘heavy’ typically means anything above 5-7kg (11-15lbs) for upper-body exercises if your goal is to keep a toned yet feminine look. Keeping it light prevents an overly muscular look.
Now, let’s get into the workouts that actually work!
1. Standing Chest Fly
(🔥 Targets: Pectoral muscles, armpit fat, upper chest)
Just like the GIF above illustrates (because visuals make everything better), set your legs apart, open your arms wide, and bring them together until your elbows touch. This motion mimics a chest press but without unnecessary shoulder strain.
Why It Works
- Firms & lifts breasts by strengthening the pectoralis major & minor [4].
- Burns fat around the sides of your bust.
- Creates a natural cleavage lift (yes, that anime-look!).
🎯 Do: 3 sets of 20-30 reps (15 reps for beginners or those with limited mobility)
2. Arm Circles
(🔥 Targets: Shoulders, upper chest, posture correction)
You might think you can roll your arms however you want, but no. Science says it’s better to roll them backward only. Rolling forward can pull your shoulders in, contributing to a hunched posture and sagging.
Why It Works
- Keeps breasts lifted by strengthening shoulder stabilizers [5].
- Prevents hunching, which can make the chest look droopy.
- Tones arms without making them bulky.
🎯 Do: 3 sets of 20-30 backward reps
3. Jumping Jacks
(🔥 Targets: Full body circulation, chest firmness, fat burn)
We all know jumping jacks, but here’s the science behind why they work for busty ladies. The movement increases blood circulation to the breasts, improving tissue elasticity and preventing premature sagging [6].
Why It Works
- Stimulates blood flow to the breast tissue for natural firmness.
- Activates pectoral muscles to keep everything supported.
- Burns excess fat for a more sculpted upper body.
🎯 Do: 3 sets of 20-30 reps (low-impact version if needed!)
Should You Add Weights?
No—or at least, keep them light (max 3kg). If you want to keep your arms toned yet feminine, bodyweight alone does the job. If you’re craving faster results, add a little weight—but don’t go overboard.
When To Expect Results?
✅ Slim ladies: You’ll likely see a difference in 2 weeks.
✅ Curvier ladies: Expect visible results in about a month.
Key takeaway? Stay consistent, keep your form clean, and don’t skip these simple (but highly effective) moves!
🔥 Final Thoughts Breast shape isn’t just about genetics—it’s about how well you train the muscles and ligaments that support them. These exercises will help you stay perky, firm, and confident in any outfit. If you’ve made it this far, let’s recap the key takeaways:
✅ Strengthen your pectorals and shoulder stabilizers to support breast tissue. ✅ Avoid excessive overhead presses and heavy weights that could strain Cooper’s ligaments. ✅ Focus on controlled, high-rep movements for tone and definition. ✅ Consistency is key—expect to see results in 2 weeks to 1 month, depending on your body type.
Now, go get that anime chest, sis! 😉 Breast shape isn’t just about genetics—it’s about how well you train the muscles and ligaments that support them. These exercises will help you stay perky, firm, and confident in any outfit. Now, go get that anime chest, sis! 😉
📚 Further Reading & Studies:
- Effects of Resistance Training on Breast Firmness
- The Role of Cooper’s Ligaments in Breast Support
- Impact of Exercise on Posture and Chest Muscles
Bonus: Want a structured workout plan? Drop a comment, and I’ll send you a custom routine!
