KESEHATAN
Firm and young breasts are the most vital assets of any woman. However with age and slacking of chest muscles the breasts start to sag and may become a cause for concern and make your figure look less appealing and attractive. One can attain firm breasts with a little bit of dedication and hard work without having to undergo any kind of surgery or implant which can have a lot of side effects and cause harm to your body.
Exercising on a regular basis will not only help you stay fit and healthy but also work wonders for your sagging breasts. Try these simple exercises to firm up your sagging breasts in a few weeks and notice the difference yourself.
13. Best Exercises to Firm Up Breasts
1. Push-ups
Push-ups are a great chest exercise which will help to produce firmer boobs. To perform correctly. Lie face down on the ground. Place the palms of your hands near your shoulders and perform push-ups. Lift your body allowing your arms to support the weight until your arms extend fully. Hold for 5 seconds and return to start. Do as many repetitions as you can, working toward a goal of at least 20. If a full body push-up is too difficult at first, push up on bent knees.
2. Chair Up
While this exercise does focus on your triceps, it is actually a great exercise for your pecs too. This is an excellent way to get your arms and chest toned in time for summer.
Sit on a chair or bench and place hands by your sides facing forward and your legs stretched out. Keep hands where they are and lift yourself off the bench. Slowly lower yourself to the floor in three or four counts by bending elbows. Use the same number of counts to return to starting position.
3. T-planks Dumbbell
This exercise will help to stretch out your chest and build muscle, while also toning your arms. You will need a set of 5 to 10 pound dumbbells. To perform this exercise correctly.
Take a dumbbell in each hand and get your body into a push-up position (you will be resting on the dumbbells). Place your feet just over a hip-width apart, as this will provide more stability. Lift your right hand straight up into the air, stacking your arm above your shoulder Your body should be forming a "T" shape. Return to the starting position, then repeat with the left arm. Continue until you have completed 10 repetitions with each arm.
4. Side Dumbbell Press
For this exercise, you will need a pair of 5 pound dumbbells. Hold the dumbbells in your hands and let the hands rest on your sides, hanging down. Now lift both your hands together on the sides like a bird that flaps its wings. Hold for 2 seconds and then lower down the hands on the sides. Try to do a minimum of 3 sets with 20 repetitions each. You will notice the difference in your breasts in a few weeks time.
5. Kickbacks
One-leg kickbacks allow you to work your butt, while also helping you to strengthen your lower back. To perform correctly. Get down on all fours, with your hands aligned beneath your shoulder and your knees aligned beneath your hips. Keeping your knee at a 90 degree angle, lift your right leg as high as possible behind you. Contract the muscles in your butt as you lift. Keep your neck in line with your spine as you perform the exercise, don't try to raise your head. Also try to avoid arching your spine as you lift your leg. Lower your leg back to the starting position and continue for 8 to 10 repetitions. Then repeat with your left leg. If you want a more intense exercise, try to keep your leg straight as you lift instead of bending the knee.
6. Chest fly
The chest fly exercise builds muscle in the chest, which will give you the appearance of larger, firmer boobs. You will need a set of 5 to 10 pound dumbbells for this exercise.
Lie on your back on the floor with your knees bent and your feet flat on the ground. Hold a dumbbell in each hand and open your arms wide, almost parallel with your shoulders. Raise your arms, palms facing towards each other, until your hands almost meet above your chest. Imagine you are giving someone a bear hug. Slowly lower your arms back to the starting position, then repeat 15 to 20 more times.
7. Chest presses
Chest presses will firm and tone the boobs, while also working the arms. You will need a set of 5 to 10 pound dumbbells for this exercise. Lie on your back on the ground or on an exercise bench, holding a dumbbell in each hand, with your palms facing away from you. Bend your elbows so your arms form a 90 degree angle, keeping your upper arms parallel with your shoulders. Slowly extend your arms, stretching them towards the ceiling, directly above your chest. Slowly bring your arms back to the starting position, then continue for 15 to 20 repetitions.
8. Free Weights
Exercises known as Winging firms up your chest muscles. The exercise has you standing with two free weights or dumbbells, one in each hand hanging at your side and then lift them up like you’re a bird trying to flap her wings. This builds a slightly different muscle in the breast area of the chest, behind the breasts, and will help keep breasts from ‘slipping off’ to the side when you lay down.
9. Bicep Curls
Keep your upper arms close to your chest to do bicep curls. Open and lift your arms to the sides for chest fly and presses. Lean forward on the bands with your arms to close to your chest to perform tricep curls. Start with your wrists near your armpits and push down until your arms are straight. Hand down with your legs in front of you in a pike position to ready yourself for shoulder presses. Lift your body up till your arms are in a 90-degree angle, then lower yourself down.
Repeat in 2 to 3 sets of 10 for all exercises.
10. Dumbbell Pullovers
Lie down on a bench and face the ceiling. Keep your hands straight in front of your chest and hold a single dumbbell with both your hands. Now slightly bend the elbows and lower down your hands behind the head region as much as possible. Care should be taken that you do not feel any pain in doing so. Now rise up your hands again and repeat this exercise 10 to 12 times. Perform 2 to 3 such sets.
11. Elbow Squeezes
This is a simple exercise that works out the chest muscles for firmer, perkier boobs. You will need dumbbells again for this exercise.
Stand up straight and hold a dumbbell in each hand. Raise the weight up to eye level and bend your elbows so they form 90 degree angles. Imagine your arms as football goalposts. Draw your elbows towards each other, keeping your arms parallel. Don't allow the weight to drop past eye level. Open your elbows wide again, returning to starting position. Continue for 15 to 20 more repetitions.
12. Swimming
For all those of you do not wish to sweat it out in the gym, you will be glad to know that even swimming is a great way to perk up your chest muscles. For instance, while performing a breaststroke, you are leaning on your chest and breaking the surface of the water with your arms. Not just for weight loss, swimming overall helps you in achieving firmer breasts as it mainly targets the chest muscles.
13. Aerobic Exercises
If you're carrying extra weight on your body, it's likely the excess fat is affecting the appearance of your breasts. To burn the fat and tone muscles at the same time, you can participate in aerobic exercises that engage your pectorals. Cardio equipment such as elliptical and rowing machines are effective for gym or at-home workouts. Likewise, you can play tennis or go swimming to shed excess fat while lifting and toning the muscles of your chest.
