How to Make Boobs Grow Faster

Last Updated: March 13, 2023 References Approved

Wishing that you were a cup size bigger? Breasts tend to grow at their own pace as you make your way through puberty, but that doesn’t mean you can’t help speed things along. We’ve put together some easy diet and exercise suggestions to help give you the best shot at increasing your breast size. We’ve also included some alternative approaches that may come in handy. Keep reading to see if any of these tips and suggestions appeal to you—with any luck, you'll be one step closer to your desired breast size.

Method 1

Method 1 of 3:

Eating and Drinking

1
Eat healthy fats. Breasts are made of fatty, adipose tissue, so they will not appear until you have gained body fat. Monounsaturated fats are the best choices for increasing breast size. Healthy fats include olive oil, nuts, cheese, avocados, yogurt, and granola.^{[1]
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- Women who have less than 17 percent body fat may stop ovulating and menstruation. If you have already gone through puberty, but you are not having regular periods, then raising your body fat in a healthy way will help you to grow breasts and return to normal menstruation and ovulation.
- Avoid other fats that are unhealthy, like trans fats and saturated fats from fast food and processed food sources. These fats usually end up collecting on areas of the body that women want to avoid being fuller, such as thighs, hips, and the stomach. They can also cause other health problems, including high cholesterol.^{[2]
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- Refrain from consuming processed foods, sugars, and sodas which may help you put on weight but will certainly lead to other unhealthy conditions.
2
Eat estrogen-rich foods. Estrogen is a potent female sex hormone, which at its proper levels can aid breast growth. Good sources of natural estrogen include pumpkin, garlic, red beans, lima beans, chick peas, eggplant, flax seeds, and squash.^{[3]
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- Increase your consumption of soy products. Soy products are high in isoflavones, which can help the body increase its own estrogen levels and promote breast growth. Soy is also rich in protein and can help build and repair damaged tissues in the body. Try soy milk, soy nut butter, etc., to see results.^{[4]
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3
Avoid food rich in testosterone. Testosterone is the male equivalent of estrogen which decreases breast growth. Avoid carb-rich foods such as chips, crackers, white rice and baked goods to minimize the production of testosterone in your body.^{[5]
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- Anabolic steroid use will have a similar effect to testosterone on breast growth as well.
4
Eat protein. Protein is one of the best ways to make your breasts grow. Try drinking more milk, and eating more eggs, peanut butter, lean fish, chicken and nuts. In any case, you should be trying to eat a well-balanced diet irrespective of whether or not you are trying to make your breast grow faster.
- If you eat more protein, your curves will be softer and round out nicely.^{[6]
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5
Eat more fruits and vegetables. Fruits and vegetables help regulate testosterone levels in the body, while the anthocyanins and antioxidants in them further help build healthy tissue and protect against damage from free radicals. Make sure you're getting a minimum of four servings a day.^{[7]
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- Berries, like blueberries, are a good choice because they're high in antioxidants.
- Dates, cherries, apples and plums should be included in your meals because they have more estrogen than other foods.^{[8]
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6
Drink a mixture of papaya juice and milk every day. Although it is not extensive or well done, some research has shown that one of the best to improve breast growth is to drink a mixture of papaya juice and milk. Nutrients and vitamins found in these two ingredients help plump your breasts as long as you drink the mixture routinely.^{[9]
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- Alternatively you can also eat fresh papaya in lieu of the juice.

Method 2

Method 2 of 3:

Exercising

1
Do yoga or pilates. These exercise programs strengthen your core and increase strength in your chest. Often you are working with your pectoral muscles, the chest muscles under the breast. As those muscles are strengthened, through poses like chaturanga in classical yoga, the breasts will have enhanced size and shape.
2
Do chest presses. Grab 5 lb (2.2kg) weights in each hand. Set them aside on your exercise mat as you lower yourself onto your back. You can also use a weight bench for this exercise.
- Bend your knees and contract your abdominal muscle deeply.
- Grab a weight in each hand. Raise your hands directly over your shoulders. Your palms should face each other when they are in the air.
- Lower your arms down slowly until your elbows touch the floor beside your waist.
- Pause and lift them slowly. Repeat 12 times. Do 3 sets of 12 with 30 second resting periods in between.
- Switch the position of your hands so that the palms face your feet and repeat the exercise. You can also use a 10 lb. (4.5) weight bar for this version.
3
Do chest contractions. Stand with your feet hip width apart. Grasp the ends of a hand towel with a hand on each end. Hold your arms out straight in front of you. Contract your abdominal muscles and try to pull the towel in opposite directions with each hand. Pretend you are playing tug of war. Hold the contraction for 30 seconds to 1 minute. Repeat 3 times.
- Increase the amount of time you contract your muscles every other day.
4
Do chest flys. Find a weight bench that you can set at an incline. You can also use a chair that inclines, as long as it gives firm support. Grab 2 5 lb. (2.2kg) weights. Lay back on the incline.
- With a weight in each hand, extend your upper arms parallel from your shoulders. Your palms should face toward your lower body, rather than toward each other.
- Lift the weights until they almost touch in front of your chest. Pause and slowly lower them to the original position.
- Do 3 sets of 12 repetitions.
5
Do chair lifts. This will tone and strengthen the arms, chest and shoulders while also enhancing the size and appearance of the breasts.
- Back up to a stable chair. Squat down with your feet slightly out in front of your knees and reach back with your arms to grab the arm rest or seat of the chair.
- Lower your torso down slowly without going past 90 degrees of elbow bend. Then push yourself back up.
- Repeat 10 times, then break, and do two more sets of 10.
6
Do pushups. Pushups will help strengthen your pectoral muscles, those muscles under your breasts, which in turn will give the breasts an enhanced firmness. Pushups are also just excellent exercise for overall physical fitness and strength.^{[10]
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- Lay down on your stomach on an exercise mat. Place your arms right below your shoulders.
- Press yourself up into a plank position. Your weight should rest on your hands and feet, with a straight line extending between your shoulders and your ankles.
- If you don't have considerable upper body strength, modify the pushup position so that you are on your knees, in a plank.
- Lower your body as far as you can by bending your elbows. Stop before you reach the floor.
- Raise yourself back up. Go slowly, spending 2 to 3 seconds for each movement.
- Do 2 sets of 10 and increase the number of repetitions you do each week.
7
Do palm pushing. This a simple exercise that can be done anywhere and anytime. Place both palms of your hands together and press into each other for a count of 5 and then release. Do 10 reps.

Method 3

Method 3 of 3:

Taking Alternative Approaches

1
Massage your breasts. It has been rumored, though remains scientifically unconfirmed, that massaging your breasts daily helps stimulate blood flow to the breasts and allows natural hormones taken in your diet to reach breast tissue more effectively. In turn, your breasts grow.^{[11]
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2
Stop wearing a bra. A 15-year French study recently reported results that bras cause women's breasts to sag over time. Researchers found that going braless increased the elasticity of the breasts making them perkier. This study goes against previous reports that bras support women's breasts and fight sagging.^{[12]
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Research source} However, keep in mind that this study only applies to women ages 18 to 35 who have never worn a bra before.
- The study found that women who never wore bras had nipples on average seven millimeters higher (relative to their shoulders) than women who wore bras regularly.^{[13]
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3
Try breast enhancement herbs. Consult a local health food nearby or a naturopath about taking natural female health supplements and herbs. These should help your breasts appear fuller and more-filled out. Try to stick to natural products, though.^{[14]
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- Marshmallow root, for example, is one natural herb that can help, apparently, breast growth. Be sure to consult your physician, though, as this particular herb can interfere with other medications you may be on.
- Keep in mind that there is no evidence to support herbs helping with breast growth.
4
Talk to your doctor about birth control pills. Birth control pills contain hormones - most importantly estrogen - that will affect breast size. Hormones should, however, be considered a last resort.^{[15]
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- There are several reasons to start taking birth control pills in addition to decreasing the risk of pregnancy. The hormones in birth control pills can regulate your period, make periods less painful, and reduce the symptoms of PMS.
- If you are a teenager who has not yet used birth control pills, then talk to your parents and doctor about monitoring your hormone levels.^{[16]
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  Research source} Note, however, that weight gain should not be the only reason you opt to start taking the birth control pill. It is a form of medication and will have other side-effects on your body, so think carefully about taking it.
5
Try breast enhancers that don't change the size of your breasts. If you want your breasts to look bigger but don't really want to try any of the other suggestions, try wearing a padded bra or other stuffing inside your bra. Your breasts will appear larger but won't actually be any larger.^{[17]
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- Even standing up straight and keeping good posture will make your breasts look bigger.
6
Just be patient. If you are currently going through puberty, there are several clues to help you predict whether your breasts will grow naturally.
- Look at your mother and grandmothers' breast sizes. If most women in your family have larger breasts, they are likely to get bigger as you go through puberty.^{[18]
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- Examine your breasts in the mirror. Notice whether the areolas, the area around the nipples, "stick out" a little, meaning they look like little mounds on top of your breasts. If they do, then your breasts are still in their growth phase.
- Keep in mind that you may not reach your full breast size until you are in your late teens or even in your early 20s.^{[19]
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Expert Q&A

Question

What if your 13 and you boobs are fairly small? Should I be worried or see a doctor about it?

Carrie Noriega, MD
Board Certified Obstetrician & Gynecologist
Dr. Noriega is a Board Certified Obstetrician & Gynecologist and medical writer in Colorado. She specializes in women’s health, rheumatology, pulmonology, infectious disease, and gastroenterology. She received her MD from the Creighton School of Medicine in Omaha, Nebraska and completed her residency at the University of Missouri - Kansas City in 2005.

Carrie Noriega, MD

Board Certified Obstetrician & Gynecologist

Expert Answer

It can take anywhere from 18 months to 9 years before your breasts are fully developed. I would not be worried about your breast size at age 13 because they are still likely to continue growing.
Question

Can I do exercises to make my breasts bigger?

Carrie Noriega, MD
Board Certified Obstetrician & Gynecologist
Dr. Noriega is a Board Certified Obstetrician & Gynecologist and medical writer in Colorado. She specializes in women’s health, rheumatology, pulmonology, infectious disease, and gastroenterology. She received her MD from the Creighton School of Medicine in Omaha, Nebraska and completed her residency at the University of Missouri - Kansas City in 2005.

Carrie Noriega, MD

Board Certified Obstetrician & Gynecologist

Expert Answer

You can try to do any of the exercises mentioned in this article to try to get your breasts to grow. However, many female athletes who perform at high athletic levels will have decreases in their estrogen levels. They often skip periods and have smaller breasts because of their lower estrogen levels. So while moderate levels of exercise - usually considered to be 30 to 60 minutes per day - are fine you may want to skip more intense exercise levels.

Warnings

Be aware that there isn't much research that supports any one natural method for making breasts grow larger.

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