How to make breasts beautiful: exercises for beautiful breasts

06.06.2018 Category: Rejuvenation of the body Author: Ekaterina Zhirnova

Beautiful, toned breasts are every woman’s dream. This issue becomes especially acute for young mothers who have lost the elasticity of this part of the body. Some representatives of the fair sex turn to plastic surgery to improve their appearance. But not everyone has the opportunity or desire to go under the scalpel. For fans of natural methods, there are other methods, such as physical exercise, that help tighten the pectoral muscles, thereby making the appearance more attractive.

• Chest muscle lift
  Pre-warm-up

  Video: warm-up before training

Complex “working with your own weight”

Push ups. Performed from the floor, with the palms wide and the body lowered as low as possible. Lifting - exhale, lowering - inhale.

Exercise "Push-ups"

Push-ups with hands in the upper position

Plank exercises with rearrangement of hands.

Exercise "Plank" with rearrangement of hands

A set of exercises without equipment

We have compiled for you a selection of simple exercises for beautiful and firm breasts, supplementing them with visual photos. Carry out the training without haste, strictly observing the technique of performing each movement.

Important! Remember that any physical activity requires a warm-up. Warm up your joints by doing a few circles and arm swings. And only then start the exercises.

No. 1: joining the palms. Place your palms in front of your chest, bringing them together on the inside. Elbows point clearly to the sides (not down!), back straight. Press firmly with one palm on the other, without changing the position of your hands - your palms should be placed clearly in the middle of the chest. Maintain this position for 10 seconds, then relax. Repeat 4 more times.

No. 2: simplified push-ups. Not all women find push-ups easy, so you should start doing them from your knees. Lying on your stomach, place your hands shoulder-width apart. Bend your knees, crossing your feet. Start doing push-ups by straightening your arms and bending your elbows again. Number of repetitions: 10-12 times.

No. 3: pressure on the supporting surface. Stand near a wall or any other solid support at arm's length. Straighten your arms forward, closing your palms into fists so that they rest against the wall. Press your hands against the wall for 10 seconds, then relax. After this, do the exercise 4 more times.

No. 4: imitation of swimming . Take a stable standing position. The arms are extended along the body. Raise both straight arms forward and spread them out to the sides in a circular motion. It’s like you’re describing a big circle (or, for example, swimming breaststroke). At the end point of this circle, the arms should return to the starting position. Number of repetitions: 10 times.

No. 5: scissors. While standing, extend both arms in front of you. Keeping a fast pace, begin to cross them, imitating the movement of scissors. During the exercise, the arms are always parallel to the floor and move in the same plane. Do the movement 25 times.

No. 6: stretch for the pectoral muscles . Starting position: lying on your stomach. Bend your knees, pulling them towards your buttocks as much as possible. Grab your ankles with your palms and bend your back a little (you don’t have to bend as much as you can). You should feel a stretch in your chest muscles. Hold the position for 10 seconds, then relax.

Interesting: Standing exercises for losing weight on the stomach and sides

Complex for beautiful breasts with dumbbells

Raising your arms up. Performed with weights in a lying position. The legs are bent at the knee joints, the shoulder blades are pressed tightly to the floor. Hands rise up (towards the head), then drop to the sides. The movements are reminiscent of drawing an angel in the snow.

Raising arms to the sides with weights

The second option for performing the exercise is to stretch your arms forward.

Stretch your arms forward with weights

Raising to the sides and bringing bent arms together with dumbbells.

Chest exercise with dumbbells

Regular repetition of these exercises significantly improves the shape of the bust and arms. But don’t expect quick results – the muscles in this area strengthen quite slowly, so don’t give up if you don’t see results within a few weeks!

Why does a woman need to strengthen her pectoral muscles?

It would seem, why does a woman need to pump her breasts? After all, such training is the lot of bodybuilders and professional athletes. However, this is a deep misconception, since the appearance of your bust depends on the fitness of the pectoral muscles.

The pectoral muscles are responsible for the firmness of the breasts. By strengthening them with exercises, you can visually lift your bust and adjust its shape. Also, such training at home slows down the sagging of the breasts - which, unfortunately, is inevitable with age. And as a bonus, they strengthen the back muscles and improve posture.

Don’t be afraid to “swing” your chest and make your upper body more voluminous. Due to a lack of testosterone, women will not be able to achieve such a result without huge weights, as well as taking hormonal drugs or special sports nutrition.

There is an opinion that with the help of exercises you can even enlarge your breasts - however, this is nothing more than a myth. The size of the mammary glands does not depend on the volume of muscles, since the breasts mainly consist of adipose tissue and mammary glands. Therefore, the bust can change size only when you gain weight or lose weight, as well as during hormonal changes (for example, pregnancy).

Interesting: Exercises on a chair for weight loss

How to care for your breasts?

• Give yourself a contrast shower a couple of times a week, this will improve blood circulation.
• Wash with shower gel, not soap. Soap dries the skin, but gel moisturizes.
• Shower in warm water. Try not to enjoy hot baths.
• The bra should emphasize the shape of the breast, support it, but not squeeze it.
• Try to drink and smoke less, or better yet, give up such habits altogether. They negatively affect the chest muscles, contributing to deformation.
• Always wear a sports bra when playing sports.
• Never sleep in a bra, as it compresses the chest area and impairs blood circulation.
• Walk straight, watch your posture. If you constantly hunch over, then, in addition to sagging breasts, you will also have problems with the spine.
• Massage your breasts once a week. It is advisable to carry out the procedure with the addition of special oils and creams - then the effect will be better.
• Perform the set of exercises presented below to train your pectoral muscles. It may not be for long, but the main thing is to do it regularly.
• Direct sunlight is not as beneficial for the skin (especially breast skin) as many people think.

• Add more fat to your daily diet. If you wish, you can even start drinking fish oil.
• Watch your figure to avoid sudden changes in weight.
• Start going to the pool or take up any other sport; home workouts are also acceptable.

Some tips for doing gymnastics

It is very important not to rush through breast lift exercises; each movement should be performed smoothly, at a slow pace. After all, some exercises performed in a hurry will not bring positive results.

Beginners should start with simple exercises, without weights, and performing a minimum number of repetitions. And only over time can you increase the load, that is, dumbbells and expanders are not used in the first classes. Typically, classes begin with swings, which are performed in an easy mode.

Important! Monitor your respiratory system during exercise: breathing should not be interrupted, otherwise it can harm the body, and you also need to maintain the correct position of your legs, back, and arms.

If you violate the rules of execution, you can damage the spinal column, muscles or joints.

Monitor your respiratory system during exercise

If you are going to resort to strength exercises to tighten your breasts, you need to take into account that there are some contraindications, for example, acute heart failure, pathological processes in the spine, elevated body temperatures, as well as symptoms of various diseases.

Advice from oriental geishas

There are exercises for tightening female breasts, which are used by the fair sex in the east. Take a standing position, keep your back straight, bend your arms at the elbows, and place them on your waist. Slowly rise on your toes, move your elbows as far as possible behind your back, without lifting your palms from your waist. This exercise should be performed at a fast pace, about 30 times.

A set of exercises for breast lift

The following exercise for breast lift, judging by the reviews, is used by many women. Usually the starting position for this exercise is standing, but the result will not be worse if you take the starting position sitting. The main thing is to correctly close your palm to the palm of your two hands, at bust level, and press them with maximum force for 10 seconds. A few seconds of rest, and the exercise is repeated. This is done 15-20 times, eventually performed in 3 approaches.

What should be included in a workout for girls' chest muscles?

The most effective exercises for strengthening the sternum muscles of women are:

• push ups;
• approaches with dumbbells;
• sets with fitball and ball;
• exercises with an expander.

The last three sports machines stimulate recoil, overcoming which allows you to pump up muscle tissue.

One of the most effective exercises is push-ups. Their lightweight version with emphasis on the knees can be performed even by beginners. The classic version on toes is more effective, but the result of the workout depends on the correct technique. In order to achieve this, you need to remember the following points:

1. The width of the elbows is directly related to the work of the sternum muscles. The wider the hands, the better the work goes.
2. The number of sets should not be less than 2-3. Each of them contains 10-15 repetitions. People with poor physical fitness should start with 4-5 reps.
3. The body should be in a straight line. It is necessary to ensure that the buttocks do not rise and the lower back does not fall.
4. Breathing is even. Lowering the body - inhale, returning to the starting position - exhale.

You can work with dumbbells both in the gym and at home. The simplest exercise is lifting a projectile with outstretched straight arms to the sides or forward. In this case, it is necessary to maintain a straight posture, and perform all actions slowly and smoothly. Dumbbells are universal, and exercises with them are very variable. They allow you to work almost all muscle groups of the chest.

The same can be applied to the expander. It's easy to work with. The basic principle is stretching in any direction and at any angle. The main thing is to perform 10-20 repetitions in each position and at least 2-3 sets. At the end of the exercise, you need to fix your arms apart for 5-8 seconds.

Important! A fitball is often used to increase the difficulty level of push-ups or dumbbell exercises. It allows you to increase the load on the pectoral muscles and additionally work the abdominal and buttock muscles. You can also work with it separately, squeezing and unclenching it with force. The same principle applies to training with a small ball.

How to tighten your breasts after childbirth?

However, even if you follow all the above rules, there is a possibility that after giving birth you will have to resort to various methods of breast lift. So, if you combine proper breast care and wraps, the result will be visible in a relatively short time.

Rules for performing wraps

Before you start doing body wraps, you need to follow eight simple rules:

• do not apply the mixture to the nipples and areolas around them, otherwise irritation may occur;
• rub the substances in circular massage movements, starting from the center of the chest. Additionally, cover the area under the chest, neckline and shoulders.
• It is also necessary to learn how to wrap yourself correctly, as this determines success. Start from the area under the breasts, moving to the breasts themselves. Wrap tightly, but not too tightly, crosswise;
• you can apply the mixture to clean skin or any fabric. Apply plastic wrap or bandage on top, and then wrap yourself in a towel/scarf/blanket to prevent colds. Fabric materials must be natural to avoid skin irritation.
• The procedure time is approximately half an hour if the mixture is cold, and about an hour if the mixture is hot. Then rinse everything off thoroughly;
• be sure to apply a nourishing cream if you used the cold method of breast skin tightening. If it’s hot, then it’s better not to;
• after finishing the procedure, do not immediately cool the chest area, otherwise there will be no effect;
• the course includes ten procedures that must be performed at least once a week. The result will become noticeable within a couple of months.

Wrap recipes to tighten sagging breasts

Now you can get down to business. Wraps are ideal for the postpartum period, as they do not cause any serious consequences.

• Orange . Mix 150 grams of cottage cheese and sour cream, then squeeze the juice from one orange. After mixing thoroughly, place everything on a cloth or gauze. Apply the compress to the chest and neck, wrap the chest with film. Keep this compress for 30 minutes.
• Fruits . The most nutritious wraps, as they contain the largest amount of vitamins. Grind several strawberries and one banana in a blender, add cream. Apply all this to the skin and wrap it with film. Keep warm for about an hour.
• Walnut . Grind four walnuts until the oil comes out. Add a spoonful of honey and 30 grams of cream. Stir. Rub the paste into the skin, avoiding the nipple area. Keep the mixture for 20 minutes.
• Chocolate . A very interesting and effective type of wrap. Mix 200-250 grams of cocoa with 200 ml of fat milk. Heat the milk, but do not boil. Add cocoa and stir. Cool to room temperature and apply to the chest area. Leave for 30-40 minutes. Rinse off with warm water.
• Honey . Quite a nutritious product. However, you should not use it in its pure form. It would be good to use it mixed with milk, vegetable oil, and citrus juice.
• Vinegar wrap improves skin tone and improves blood circulation. Mix 100 ml cold water, 100 ml apple cider vinegar and a few drops of mint oil. Next, after soaking the bandages in the product, wrap them around your chest and additionally wrap them with film. Leave for about an hour, then rinse with water.

Remember, dear girls. All this works, but not very quickly. Please be patient.

How to train + program from the above exercises

To tighten the pectoral muscles, you need to correctly draw up an exercise plan. Given the greater number of slow-twitch muscle fibers in women, the total volume of work should be greater than in men. Therefore, it is optimal to combine heavy basic exercises for the chest in a low-rep style with high-repetition sets, supersets and even static dynamics. To a large extent, exercises for beautiful breasts that are published in women's magazines (disc squeezing, wall push-ups, etc.) are almost completely useless. They can give effect only with zero preparation and only for the first 2-3 weeks.

To tighten the chest, exercises should be aimed at all areas of the group. It is a mistake to focus on the outer and lower sides of the pecs; this will only lead to muscle imbalance. Each area should receive a sufficient amount of stress. You should also pay a lot of attention to stretching your muscles. This will improve their tone, speed up recovery and help avoid deterioration of posture.

Training program: