- wall press: Stand in front of a wall and press your palms flat against it at the same height as your chest. Slowly and with control move forward until your head nearly touches the wall. Return to the original position. Repeat 10 to 15 times.
- Arm circles: Extend your arms out to the side at shoulder level. Slowly make small circles backward for one minute. Now make small circles forwards for one minute. Then pulse your arms up and down, using a small range of motion, for one minute. Repeat one or two times with a break in between. You can add small weights to this exercise to make it more advanced.
Just 1 cup of soymilk has around thirty milligrams of phyto-estrogen known as flavones. Soy milk is made from soy beans and it can be found in grocery stores.
- Sesame Seeds
Lignan is a type of phyto-estrogen that sesame seeds are packed with. Sesame seeds are a very popular food item often used to garnish certain dishes. Just a single ounce of sesame seeds has about eleven milligrams of estrogen in it.
Legumes increase breast size. Typical Examples are beans, green beans, mung beans, soy beans, etc.