How to Increase Breast Size Quickly

Practice squats . Stand with your feet shoulder-width apart. Bend your knees and slowly lower your buttocks to the ground, as if you were sitting down in a chair. Do it as slowly as possible, but don’t lower your butt below your knees. Hold for a few seconds at the lowest position, then slowly straighten up.

• Practice 3 times, 10-12 reps each time.
• Squats are one of the best exercises for developing butt, so you must incorporate squats into your strength training regimen.
• If doing squats with body weight is too easy, use more weights. While performing a squat, hold the barbell in both hands and place the bar horizontally on your shoulders behind your head.

Do a one-legged squat to increase the difficulty. Stand on one leg and bend your knees slightly, making sure your knees don’t go over your toes. While doing this, raise the opposite leg slightly above the knee. You can spread your arms wide, clinging to a wall or chair for balance. Use your heels to support your body weight and hold this position for 10-15 seconds. ^[2]

• Practice 3 times, each time 5-10 reps for each leg.
• You should only lower yourself slightly at first, and try to lower with each beat.

Practice stepping forward . Stand with your shoulders back, feet shoulder-width apart. Step one foot forward and lower yourself until the knees of both feet form a 90-degree angle. Make sure your front knee is directly above your ankle – you can strain your muscles if you let your knee go over your ankle. Keep the back knee slightly above the floor, but not touching the floor. Hold this position for 3-5 seconds before returning to the starting position. ^[3]

• Practice 3 times, 10 reps for each leg each time.
• Use weights to increase the weight of the lunge exercise. Hold a single dumbbell in each hand to make the exercise more difficult and increase the effectiveness of muscle development.
• The lunge step can help develop glute strength in preparation for heavier exercises like traditional weightlifting and squats.

Challenge yourself with squats. Instead of returning to the starting position after the lunge, push yourself up with your front foot to step the back foot forward into the lunge on the opposite leg. ^[4]

• Practice 3 times, 10 reps for each leg each time.
• Reduce pressure on your knees by taking short, slow steps. The key is technique, precise positioning and balance – not speed.

Incorporate bridge movements. Lie on your back on the floor. Bend your knees so that your feet are flat on the floor and shoulder width apart. Lift your hips up while squeezing your glutes so that your body forms a straight line from your shoulders to your knees. Hold this position for 3 seconds, then lower yourself to the starting position.

• Practice 2 times a week, 3 times each session, 10 beats each time, rest for a while after each exercise.
• The bridge move helps you have a round butt, and can prevent injury because the glutes and lower back muscles are stretched and developed. ^[5]
• To make the exercise more difficult, lift one leg off the ground and straighten it above hip height. Then use only one leg to lift up.

Plank exercise. Get into a push-up position on the floor. Bend elbows 90 degrees and lower forearms to the ground. Elbows, forearms and fists should be on the ground to support body weight. Make sure your elbows are directly below your shoulders, your feet are on your toes, and your stomach is in. Keep your body in a straight line from your heels through your spine, to your neck and head. Finally, force your core and glutes to engage in the exercise by squeezing your abs and glutes. Hold this position for at least 30 seconds and then release.

• Repeat the exercise 3 times.
• The plank is a great full-body exercise for developing and toning the glutes, core, shoulders, and arms. ^[6]
• Try lifting each leg while you’re in a plank position and hold it for 5-10 seconds. Incorporating leg raises into a plank exercise will help exercise the glutes more.
• Use a yoga mattress or carpeted floor to avoid injury when practicing. ^[7]
• Plank is a great introductory exercise before starting weightlifting. If you can hold the plank position for 1-2 minutes, you are healthy enough to start exercises with heavy weights. ^[8]

Traditional weightlifting. Place a barbell with or without a barbell on the floor in front of you. Inhale deeply and squat down. Pull the dumbbell off the floor by straightening your legs, keeping your back and arms straight, holding the bar close to your body. Shoulders, torso, and hips should move up in sync. As you stand up, imagine your feet pushing through the floor. Exhale as you are standing up straight. Continue lifting weights until you are fully upright. Legs should be kept straight, shoulders back and chest forward. Keep your arms straight and don’t lift the bar above your hips. Take a breath at the top, then exhale as you lower the weight slowly.

• Practice 3-5 times, each time 6-10 beats. Try to practice continuously from one beat to another. If you have to take a break, just take a few seconds off. You can rest longer (1-2 minutes) between sets.
• Don’t drop the dumbbell while you’re putting it on the floor. Release the dumbbell only when the barbell is in contact with the floor.