KESEHATAN
Let's face it -- most women want to look nice in a lower-cut dress or top but their saggy breast often give them a feeling of embarrassment. Although exercises can't fully lift and tone breast tissue, they can lift and tighten the muscles underneath your breasts to enhance your chest area and provide support to your breast. Like any other area of your body, the appearance of your chest will benefit from doing muscle-toning exercises and so will your self-confidence when you step out in that outfit.
8. Exercises For Firming Sagging Breasts
1. Arm Resistance
Perk up Breasts by taking both arms in front of you, make a prayer pose, bringing both hands together, flat palms touching. Press your palms together as hard as you can, and you should feel the muscle in the breast area this triggers. That’s the muscle you want to work to help firm up sagging breasts. Using exercise bands, an exercise bar with resistance, or simple your own arms and hands, you want to press and release your hands together and apart several times while triggering this muscle. You can also pull your arms apart with resistance for the same effect.
2. Chest Press
Get your dumbbells ready and position your upper back on the stability ball, bend your knees at a 90 degree angle with your feet flat on the floor. Hold the weights by your chest, bend your elbows while your palms are facing forward. Push your arms up toward the ceiling until your arms are straight out, then lower them back down to starting position. That’s one rep repeat 10-15 more times.
3. Chest Fly
Chest Fly (pectoral flies) require two dumbbells and an exercise bench or floor mat. To perform this exercise, put a dumbbell in each hand. Lay back on the bench with chest side up so your head is supported. Ensure your legs hang off the bench with your knees bent and your feet flat on the floor. Or if you are on the floor, legs bent, knees pointing upward. Hold the dumbbells in the air next to each other over your chest.
Take three deep breaths to relax your body before starting. Look up at the ceiling and ensure your spine is straight. Inhale, while you stretch out your arms to the side away from your chest, making a rainbow. Leave a slight bend in your elbows. Exhale, as you slowly bring the dumbbells back together over your chest. Do three sets of 10 repetitions and take a 30-second break between each set
Chest flies tone and strengthen the pectoral muscles while adding definition to your breasts. Results will show If this exercise is performed regularly. Skip a day to allow your muscles to strengthen and grow. For more dramatic results, get bigger dumbbells or weights and increase the repetitions.
4. Push up
With your hands placed under your shoulders, lie on the floor on your stomach. Hold your feet at the width of your shoulders, tuck your toes under such that your balance is on the balls of your feet. Your abdominals should remain contracted so as to make your back parallel to the floor. Your head and neck should lie at the level of your spine. Inhale while you lower your chest. Exhale while returning back to the starting position. If you do not have enough strength to perform a plank push-up, do pushups from your knees.
5. Do t-planks
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.
6. Barbell Presses
If you have access to a gym, then this is a great exercise to intensely target your chest wall and pectoral muscles. Use a standard barbell and bench to do bench presses. Lie down flat on your back with the barbell directly above your chest. Grip the barbell with both hands at shoulder width distance.
Add challenging weights to both ends of the barbell and bring the barbell down towards yourself keeping your elbows pushed back and at a 90-degree angle. Exhale as you push the barbell up and inhale when you bring it down. Similarly, you can do an incline and a decline barbell press to target different areas of your pectoral muscles and your chest wall. These standard exercises done over a period of time do a great job in toning your breasts and giving them a firmer and perkier appearance.
7. Standing press
Stand in front of a wall, at a distance of one foot. Put your hands on the wall at the height of your shoulders about two feet apart. Your fingers should point upwards and your feet should be placed one meter apart. Simultaneously bend your elbows at 90 degrees and lift your heels while keeping the core area of the body rigid.
8. Side Dumbbell Fly
Lie down on your back on an exercise bench with your legs hanging down. Hold a dumbbell in each hand and keep your hands right next to your chest, on the sides, right at the level of your breast. Now slowly straighten up the arms and elbows and raise the dumbbells completely.
Go back to the initial position when done, again very slowly. Do 12 to 15 such repetitions in a set and complete 2 to 3 such sets for best results.
