Exercises to improve your bust

Joanna and Kendra were contacted on Friday by a lovely lady in India called Shanty, who wanted to know if there were any exercises she could do to improve her bust.  Although there are lots of aspects to a successful transition, the bust, along with the hips, buttocks and abdomen are prominent areas that many transgender women want to work on to develop and tone.

While there are lots of cosmetic procedures and commercial products, to choose from,  these options can be very expensive which puts them out of the reach of most transgender women.  But as well as being a cheaper alternative, exercise is a 100% natural and healthier that can have a positive impact on the tone of all three areas and is worth considering, before you put yourself under the knife, or buy a product over the internet.  Particularly if you do them regularly.

Whether you love yours or loathe them, everyone’s boobs are just made of fat.  So, remember, as the effects of your Hormone Replacement (HRT) start to kick in, your bust and hips are naturally going to develop in size, up to a point.  What these exercises will to  is add tone and shape to these areas.  Best of all, they don’t need any special equipment (see my blog post on the must have equipment here)  and are really easy to do in the comfort of your own home !!

(1) Push ups


press up
Push ups !!! Woohoo !!

Press ups are great for toning the  pectoral muscles, which are located beneath your breast tissue.  Done regularly, this can lead to an increase in the volume of your bust.


They’re are also a great way to tone your arms and tighten sagging skin around your arms and tricep area.  Like the plank in yoga, they’re something that require  physical stamina, so you’ll need to work up your reps and sets gradually.

How to do them 

  • Lie on the floor supported by your feet and with your palms just below your shoulders.
  • Stretch your arms straight out so that they’re parallel.
  • Be sure to keep your back straight and slowly bend your elbows without moving your hands from the starting position.
  • Try to get as low to the floor as possible without touching your chest to the floor.
  • Return to the starting position and perform 10 repetitions in three sets.

(2) Palms pressed together


Pressing palms together, so simple !

While it might not seem like an exercise, believe me, this simple exercise can have a really positive effect on the underlying toning of the pectoral muscles.


As you press your palms together, you can feel the pectoral muscles raise..  Who wouldn’t want that for themselves ? No more saggy boobs ! The key to success is by applying slight pressure and holding it for a few seconds.

How to do it

  • With your hands open, press your palms together in front of your chest.
  • Exert a good amount of pressure on each hand using your arms.
  • Hold this tense pressure for 15 seconds, rest, and repeat.  (You’ll know you’re doing it right when you feel your chest tighten and relax with each rep.

(3) Elevated push up


elevated push up
Elevated push ups – HARD !!

The last exercise I’m going to share with you is definitely the hardest !  But, like all hard work, it has the most benefits !


Remember, we don’t want to do loads of reps, we’re just looking to get the maximum toning effect out of the exercise to help the natural process of our transition.

Although I’ve shown it here with a medicine ball, I personally think if you’re just starting out, its far easier (and safer) to do it with your feet resting on a yoga block (or two)  It’s just more stable that way.  We want toned boobs, not broken ankles !!!

How to do it

  • Lay in front of the ball (or yoga block) with your feet against it.
  • Wiggle backwards, and place one foot on the ball (or block)
  • Put one foot on the block (or ball – can you see how this is going to be difficult ?)
  • When you’re steady, raise the other foot onto the block (and try not to wobble !!!
  • With your palms on the floor, push up slowly.
  • Lower yourself slowly to the floor, then push yourself up again.

To get the most out of these routines, you’ll need to do them slowly and steadily,  ideally on a daily basis if you can.  Development won’t happen overnight, but with perseverance, you’ll find your tone and shape will change.

Love and strength


transgirlfitness 4






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