30 Day Bigger Breasts Challenge (Firm & Perky)

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This is another common request we get very often.

A challenge that will lift and firm the breasts. We aim to please so here it is, a complete 30 day workout plan that will do just that.😉

Just to clarify, there are no muscles in your breasts, it’s just fat.

Therefore, this 30-day bigger breast challenge will target the muscles(1) around your chest to amplify and lift your breasts.

The main muscle that will be targeted is the pectoral muscles. It has a huge influence on how your breasts look.

So if you want to give your boobs that nice lift and make them look bigger, this is the perfect 30 day challenge for you.

The bigger breasts challenge overview

Now for this challenge it will require dumbbells ranging from 8 – 15 pounds.

It will only use 4 breast lifting workouts, all of which are beginner friendly. If you want to get the fastest results,  including weights is a must.

However, if you don’t have any dumbbells you can get creative and use bottles filled with water.

A workout calendar will be provided below, containing the sets and reps for each workout day.

So let’s not waste any more time and get right into the workouts.

Here we go!

1. Side arm push-up

How to do it

  • Lie down on your left side with the right hand supporting your upper body and left hand hugging your waist.
  • Use your right hand to push up your upper body as far as possible and pause for 1 second.
  • After that, slowly return to the starting position.
2. Wide chest press

How to do it

  • Lie down on your back holding both dumbbells wide apart, elbows touching the ground.
  • You’re going to slowly lift both dumbbells to touch them high in the air above your chest.
  • Hold the position for 1 second then slowly return the starting point and repeat.
3. Tilted push up

How to do it

  • Lie down on your​ belly with the right elbow flat on the ground.
  • Your left hand palm should be flat on the ground ready to push up your upper body.
  • Now you’re going to slowly push up and do a twist and hold for 1 second.
  • Return to the starting position then repeat.
4. Reverse row

How to do it

  • Stand with both feet close together and upper body at 45 degrees to the ground.
  • Use both hands to hold the dumbbells straight down to the floor.
  • Now you’re going slowly pull up both hands with elbows passing your back and hold for 1 second.
  • After the pause slowly lower them back to the starting position and repeat.
30 Day Bigger Breasts Challenge Calendar

 30 Day Bigger Breasts Challenge Calendar

SEE THE MOVES IN ACTION

Want to see how the moves are done? See the short video below that demonstrates each move.  If you plan to follow the calendar above, you can ignore the sets and reps mentioned in the video.

Keep these TIPS in mind

Eat more estrogen-rich foods

Estrogen(2) is the ultimate female hormone that influence the size of your breasts.

Even though your body produces this hormone, it peaks when you’re 18 to 19 years old.

Hence, eating more foods that are rich in this hormone will help to grow your breasts bigger and fuller.

Here’s a list of estrogen-rich foods that you might want to pick up at the supermarket next time.

Kidney beans, cheese, lentils, yogurt, fenugreek seeds, brown rice, barley, carrots, cucumbers, beet root juice and spices like sage.

You don’t necessarily have to eat all of these foods.

Just pick out your favorite and add them to your diet alternately.

Eat more phytoestrogen-rich foods

Yes, back to foods again. 😉

This goes to show that food affects every part of our body.

Anyways, phytoestrogen(3) is another hormone that comes in handy when your estrogen levels are very low.

It also influences the size of your breasts.

Here’s a list of foods that are rich in phytoestrogen.

Flax seeds, pistachios, chestnuts, cashiers, red wine, green tea, strawberries, raspberries, green beans and squash.

Don’t ever take breast enhancement​ pills or supplements

It doesn’t matter how many clinical studies or claims they make, avoid them as much as possible.

Don’t risk your health those toxic supplements and pills.

Several studies have been done proving how damaging they are to your body.

So stay far away from them.

Avoid doing Botox

It’s very tempting because it’s fast and seems harmless.

Women are even paying up to $10,000 to use botox for lifting their breasts.

The thing is, it comes with a lot of long-term effects(4) that worsen as you age.

The most common of these are muscle weakness, eye irritation, flu like symptoms and injection area pain.

But the biggest side effect to using Botox is that as you age, if you don’t keep using it you will destroy the natural firmness and elasticity of your breasts.

Of course, it will lose its firmness and elasticity as you age, even if you don’t use botox .

But it will go super fast if you use it.

And guess what?

With regular exercise and clean eating habits you can reverse aging. That’s a proven fact!

So if you want to maintain firm sexy breasts as you age then start from now.

Wear the right size bra

Did you know that eight out of 10 women wear the wrong bra size?

Wearing a bra that is too small will actually make your breasts look smaller not bigger.

On the other hand wearing a bra that is too big will make your breast hang loosely.

That will also make them look smaller than they are.

So if you want to wear a bra that makes your breasts look bigger just wear the size that fits it perfectly.

Fix your posture

The fastest and easiest way to make your breasts look bigger is to have good posture. Keep your spine straight and shoulders raised instead of hunched.

Your arms should be at your sides instead of folded across your chest.

Not only will you look much taller but more confident.

Your breasts will look more bigger, firmer and perkier here.

So stand up properly. 😉

Wear bust-enhancing garments

This is another hack that you can do to make your breasts look bigger than they really are.

For example, you can wear tops with frilly lace or patterns in the chest area.

Or wear t-shirts with low necklines that will show more of your cleavage without actually showing too much.

Start the 30 day bigger breasts challenge

The beauty about exercise is that if you want to enhance a certain part of your body you can do it.

Of course, your breasts don’t have any muscles but this challenge will work the muscles around the area that will stimulate your breasts to look more firmer, bigger and perkier.

So go ahead and give this challenge a honest effort and make sure to take progress pictures as you go along.

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Kim Nyuem
Lead editor here at Femniqe and a fitness addict that finds blueberries irresistible! 🙂

2 thoughts

  1. omg thank you so much I asked you guys on YouTube to build one of these challenges thank you so much love the website so haopy

    1. Really happy you found this challenge helpful! 🙂

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