How to tighten a girl’s breasts at home, instructional video

To look at your bust in the mirror not with upset feelings, but with pleasure and pride, you need to take care of it at any age.

Contrast showers, cosmetics and special procedures, proper nutrition must certainly be combined with physical activity. But which ones? Don't rush to make a hundred searches on the Internet - just read this article to the end, in which we will look at the seven best chest exercises using dumbbells that are suitable for women and girls at any age.

Let's remember that we looked at 15 bust lift methods in the last article.

A little anatomy

The pectoral muscle group consists of two muscles, which in turn are divided into groups of fibers (long muscle cells). Their functions are to bring the hands to work and participate in the breathing process.

The largest of them is the pectoralis major muscle, which is located directly under the mammary gland and, with regular exercise, helps to increase its size and maintain its tone. It consists of three groups of fibers: clavicular-costal, sternocostal, abdominal.

The pectoralis minor muscle is located under the major muscle, originates from the ribs and is also divided into fibers - the 2nd, 3rd and 4th ribs.

It is worth noting that functionally the pectoral muscles are pusher muscles, so an effective set of exercises to work them should be aimed at pushing weights away from you and forward.

Choosing the right bra

If your bust begins to quickly lose its shape, you need to pay attention to your bra. To stop the further development of this problem, you need to choose it correctly:

the bra strip located on the back should be 3-4 centimeters below the shoulder blades;
the cups should hold the mammary glands even when the straps are lowered;
nipples should not be visible.

If a bra is selected for active physical activity, it is necessary to choose a model that tightly secures the mammary glands.

Top 7 Proven Weight Exercises

So, we bring to your attention a selection of 7 proven movements with dumbbells for the bust area.

Bench press on a horizontal bench

In the dumbbell bench press, the load is focused on the lower part of the pectoralis major and deltoid muscles of the chest, the biceps and triceps, as well as the muscles of the shoulders, fingers and palms are involved.

Lying on a bench, the legs rest on the floor on its sides, the lower back is in a natural deflection, the arms up to the elbow are in one line with the shoulder , from the elbows the forearms with dumbbells are raised up 90 degrees. The spread elbows should be slightly below chest level, the dumbbells should be higher. Deep breath.
As you exhale, press the dumbbells to the top point with straight arms, hold for a moment and return your arms down.

To avoid execution errors:

lift the dumbbells in parallel (they should not knock against each other at the top point or diverge);
squeeze the load with your pectoral muscles, and not with your whole body or just your arms;
do not take breaks during the approach;
do not lift weights that you cannot handle;
do not change the position of your legs and spine.

About 4 myths about the influence of the “Bench Press” on the female breast, 5 exercise options and detailed execution techniques, see here.

The peak of maximum stretch and tension of the pectoral muscles during the exercise occurs when the hands are at the bottom point at the beginning of the next lift.

Perform 3-4 sets of 10-12 push-ups with a 2-minute break between sets.

Incline Press (Positive Angle)

The pectoralis major (inner and upper parts), pectoralis minor, deltoids and coracoids, serratus anterior, trapezius scapulae and biceps are worked.

The technique of execution, breathing, the number of approaches and repetitions, the break between approaches - everything is the same as in a dumbbell press on a horizontal bench.

Peculiarity! The typical board inclination in gyms is 45 degrees. But with such an inclination, the load on the chest muscles weakens due to its redistribution to the shoulder muscles. In other words, the higher the angle of inclination, the less the chest muscles are involved in the work. To deeply work out the pectoral muscles, the angle of the board should be 20-30°.

Head down (negative angle)

The target of the exercise is the pectoral muscles, deltoids and coracoids, serratus ribs, trapezius shoulder blades and triceps.

Lying on a bench inclined 30-40 degrees below the horizontal, legs placed behind special bolsters, lower back in a natural arch, arms with dumbbells raised up, hands grasping the dumbbells with your fingers away from you.
Take a deep breath - lower the dumbbells to the lowest point on the sides of the chest, bending your elbows - they look to the sides. Exhale - on a new lift, at maximum load, the amplitude of the lift should be wide, at the top point the dumbbells should form the letter “L” and slightly touch each other.

Avoid prolonged cessation of breathing and take full, deep exhalations so as not to increase intra-abdominal and intrathoracic pressure. To prevent excess blood flow to the head, stand upright between sets.

Number of repetitions – 6-8, approaches – 3.

Hammer press

The load is focused on the abdominal fibers of the pectoralis major muscle, which are located under the mammary gland.

Lying on a bench, press your arms bent at the elbows to the sides of your body, the fingers of your hands with dumbbells are directed towards each other (neutral or hammer grip) - starting position.
As you exhale, straighten your arms up in front of you so that the dumbbells are at eye level, and as you inhale, straighten them back.

Repeat 7-9 times in 4 sets.

The exercise can be performed not only on a horizontal bench, but also set at different angles. The higher the angle, the less the load on the chest and the more on the shoulders.

Layout on a horizontal bench

An excellent exercise for tightening the pectoral muscles. The load is focused on the pectoralis major muscle; the muscles of the ribs and shoulders are involved in the work. This movement is great for removing underarm fat.

Lying with your back on a bench (horizontal or elevated 30-40 degrees), arms with dumbbells slightly bent at the elbows and raised up, hands with dumbbells directed towards each other.
As you inhale, slowly spread your arms to the sides - at the lowest point you should feel a stretch in the pectoral muscles, but not pain. Hold your hands for a few moments at the lowest point, and as you exhale, begin a new rise.

Perform 4 sets of 12 repetitions.

Incline bench fly

The pectoralis major, deltoid, biceps and triceps of the arms, and wrist flexors work.

The technique of execution and the number of executions are the same as in the fly on a horizontal bench.

A special feature of the exercise is the redistribution of the load depending on the angle of the bench. The higher it rises, the lower the emphasis of the load shifts along the pectoral muscle. The optimal angle is from 30 to 45 degrees.

Pullover (lying with one dumbbell)

The muscles of the entire upper body are loaded - the pectoralis major and latissimus dorsi, the shoulders, rib muscles and arms (especially the triceps) work. This exercise for the pectoral muscles helps expand the diaphragm and the chest as a whole. Performed on a horizontal (lengthwise or across) or inclined bench, lying on a fitball ball.

Lie on your back, rest your feet on the floor, with two hands slightly bent at the elbows, grasp the bar of the dumbbell so that it passes between the two thumbs of your hands, the weight plate lies on your palms, and the bar and the bottom weight plate hang down. Raise your arms in front of you at head level – your eyes are looking at the dumbbell.
As you inhale, slowly move your arms with the dumbbell back behind your head. The pelvis does not rise up with the arms, the angle of bend of the elbows does not increase, and muscle stretching is felt. At the bottom point there is a second pause, and as you exhale, the hands again go up from behind the head.

The approach includes 8-12 repetitions, they need to be done 3-4. The weight of a dumbbell can vary from 3-4 kg to 10 kg, depending on your level of training.

Special devices for non-surgical breast lift

You can visually and quickly enlarge your breasts or improve their shape by selecting special underwear. Manufacturers of women's underwear take into account any requests, help women create attractive images, maintain large gland sizes, and increase small bust sizes.

Push up

A bra with foam cups tends to compress the mammary glands, creating an attractive cleavage between them. Push-ups are available in any size, from different materials, with removable straps.

Silicone earbuds

Silicone holds its shape and has anti-allergenic properties. The inserts are selected by size: from 0 to 4. They are placed at the bottom of the cup of a classic bra. The main condition for using inserts is the presence of supporting straps on the bra.

Silicone invisible bra

The bodice, which is glued to the chest using silicone strips, is invisible from the outside and creates a feeling of a natural bust. When using a silicone bra, several conditions must be met:

after each use, wash the bodice with warm water and soap;
The bodice is stored after complete drying using a special frame.

Stickers to improve breast shape

To tighten the gland and visually improve the shape under a tight or open outfit, disposable stickers are used. They are straightened under the breast, above the breast or in the nipple area. It depends on the purpose of use.

Plasters for non-surgical breast lift

These are patches that increase the tone of the pectoral muscle, correct the relief and improve the general condition. They are worn on the chest for 6-8 hours, then removed. The course of the lift depends on the condition of the mammary glands.

Recommendations for performing the complex

So you have learned how to tighten your breasts using weights. In addition to dumbbells, body bars, barbells, and special cuffs can be used as weights. Auxiliary equipment will also help to train the pectoral muscle - balls (regular and fitball, rubber bands, etc.). The strength complex must necessarily include presses, raises and abductions, classic push-ups or lightweight push-ups from the wall and from the knees.

Its implementation will give maximum effect and will not cause discomfort to the body if you follow a few simple rules:

Regularity and alternation of complex exercises. Beginners can start training twice a week - the body needs time to recover. Divide the exercises of the complex equally and distribute them over these two classes. When you get stronger, start doing 3 times, divide the complex into three, but add one approach to each exercise.
Study of various zones. You shouldn’t focus only on chest exercises, because this is only part of a beautiful and strong body. Make your training program comprehensive - don't forget about your abs, arms and shoulders, back, legs and buttocks.
Warm up and cool down. The effectiveness of your workout will be much higher, and the risk of injury will be lower, if you do not forget about the golden rule of any exercise - a 5-10-minute warm-up to warm up your muscles before training and a short stretching routine after it.
Time for training. It should be convenient for you. But the evening is considered optimal - after the usual daytime load, the susceptibility of muscles to injury decreases.
Comfortable clothes and shoes. Any strength training puts stress not only on muscles, but also on ligaments, bones, joints, and skin. Proper and comfortable clothing will help avoid discomfort. Also take care of a sports top-bra - it will provide support for your breasts and prevent its ligaments from stretching due to active vibrations.

Serious training of any part of the body requires not only aerobic, but also strength training. When choosing a type of weight, many people prefer dumbbells. It’s not surprising, because dumbbells have a number of advantages:

Convenience and accessibility. They can be purchased, without serious financial costs, in any store or supermarket department that sells sports equipment. They do not require special storage conditions, and they take up minimal space.
Long service life and easy to use. Once you buy them you can use them for the rest of your life.
Multifunctionality. Dumbbell movements are included in many strength training routines. They are universal for working out any muscle groups, while exercise machines are usually for 2-3.

How to make your breasts firm using traditional methods?

There are a lot of folk remedies that help correct the situation with sagging mammary glands. Most often, various gels, creams, massages, and masks are used for non-surgical tightening.

Massage

A non-surgical breast lift can be done using massage. The effectiveness of this method is based on increased blood circulation in the mammary gland and pectoral muscles. As a result of this effect, nearby tissues are saturated with oxygen, the skin and muscles are toned. There are several types of effective massage that answer the question: how to tighten your breasts?

Corrective massage. This procedure allows not only to lift a woman’s breasts, but also to increase their size. A massage is performed using a special corrective oil or cream. The product is rubbed into the palms of your hands and rubbed into the mammary glands in a circular motion for 4-5 minutes. All movements should be directed towards the center, and under the mammary glands - towards the armpits. After applying the product, grasp the breasts with your fingers in the upper and lower areas, and then move from the middle to the axillary areas. This requires vibrating movements.

Vacuum massage. A massage product is applied to the skin. Then, using a vacuum massager, it is necessary to treat the breast from the areola area to the axillary area. Massage movements should be performed in a lying position for a quarter of an hour.
Aqua massage. This massage is done for 10 minutes using a stream of water. Massage the décolleté area in a circular motion, moving from the chest to the armpits. The water flow must be gradually increased. In a similar way, you can perform a massage using a diffuse jet, but the duration of the massage should be increased to 20 minutes. After the massage, a corrective cream is applied to the treated area.

Ancient Chinese massage. The center of the palms is applied to the nipples. Circular movements are performed from the shoulder area to the center of the sternum. Such rotations are repeated 9 times. Then the person exhales, and at this time presses the mammary glands. This exercise is also done 9 times. Lifting the mammary glands in this way requires several successive executions of the described exercises.

The following oils can be used for massage:

almond;
wheat sprouts;
evening primrose;
linen;

jojoba;
cocoa;
grape seed;
olive

Is it possible to tighten breasts with massage alone? In this way, you can only tighten small breasts that have begun to lose their shape. If you want to lift large breasts, massage should be combined with physical exercise.

Essential oils

How to tighten breast skin with essential oils? This product can be used for bust massage. So, you can tighten the skin of the mammary glands and increase their size using the following essential oils:

geraniums;
rosemary;
star anise;
juniper;
fennel;
ylang-ylang;
patchouli.

Using these oils, you can prepare an effective remedy to help lift your breasts at home.

A mixture of 3 drops of rosemary oil, 5 drops of anise, 7 drops of fennel and 30 milliliters of base oil.
A mixture of 25 drops of grape seed oil, 12 of ylang-ylang, 2 of clary sage, 11 of geranium.
A mixture of 10 drops of jojoba oil, 4 – fennel, 10 – hazel, 2 – hops.
A mixture of 2 drops of geranium, 2 of cypress, 4 of dill, 1 of sage, 20 milliliters of jojoba oil and 10 milliliters of avocado.

To tighten the skin of the chest, you can regularly take a bath with the addition of the above products. Under their influence, estrogens are actively produced, and skin elasticity increases.

Masks

There are 5 most effective masks for maintaining skin elasticity in the chest area. Cucumber is considered one of the most effective masks for breast lift without surgery. The cucumber mask also has a tightening effect:

Grate the cucumber on a fine grater.
The mixture is mixed with mashed egg yolk.
The egg-cucumber mixture is mixed with a small amount of olive oil so that the result is a paste-like consistency.

The mask is applied to the mammary glands and décolleté and lasts for half an hour. Then the product is washed off with cool water.

How can you tighten your breasts with cottage cheese? To do this, you need to prepare and use the following mixture:

1 dinner spoon of cottage cheese and warm milk. The mass is mixed until the consistency of sour cream is obtained.
The mask is applied to the chest.
After 15–20 minutes, the mixture is washed off.

Another effective recipe for the chest is a sour cream mask:

Add 1 mashed yolk and 2 tablespoons of olive oil to 100 grams of sour cream.
The mass is mixed and applied to the mammary glands, avoiding the area of the nipples and halos for 15–20 minutes.
Then the mask is washed off with cool water.

We lift the chest using white clay:

1 tablespoon of honey is mixed with 300 grams of white clay.
The mass is distributed throughout the mammary glands.
After 15–20 minutes, the mask is washed off with warm water.

A cabbage mask with phytoestrogens will also help tighten your breasts.

A couple of leaves of white cabbage are grated and mixed with 2 drops of castor oil.
The mixture is applied to the mammary glands for 15 minutes.
Then the mass is washed off with cool water.

To ensure that the process of restoring skin elasticity occurs as quickly as possible, a woman should have a breast massage after applying the mask.

Creams

In addition to the listed remedies, creams will also help tighten your breasts. There are several effective folk recipes that do not allow the mammary glands to sag:

2 tablespoons of oatmeal are poured with boiling water and left for 20 minutes. The mass is kneaded and rubbed into the skin.
2 tablespoons of soybean oil are mixed with 1 dessert spoon of honey and cream. The resulting gel is brought to homogeneity and rubbed in a circular motion into the décolleté area.

In addition to home remedies, a cream for lifting muscle mass and breast skin can also be purchased at the pharmacy. Such products are made on the basis of phytohormones, polysaccharides, peptides, and vitamins. These components actively penetrate the skin and tighten the boobs. All of the above remedies will help tighten the mammary glands at home.

It is worth considering that their effectiveness will only be real if the procedures are carried out regularly.

If you have any problems with the massage technique and exercises, you can watch the instructional video.

No to vain fears

Many ladies are afraid of weight training, horrified by photographs of hyper-muscular women from some bodybuilding magazine and afraid of becoming like them. Don't worry, this won't happen.

There are only a few of these girls, they have dedicated their whole lives to this sport, they work for many hours every day in gyms with heavy weights, take special dietary supplements, adhere to a strict regime, take part in prestigious competitions, and shape themselves under the guidance of experienced coaches. Their goal is high professional sports results. However, even in this case, you can remove excess muscles, if desired.

Your goal is completely different, and the loads are different. But by regularly exercising at home or in the gym, you will get an attractive bust, even posture, straight shoulders and a confident gait.

Advice for expectant and new mothers

Mammology recognizes that the main cause of sagging is the period of pregnancy and breastfeeding. For expectant mothers, blocks of recommendations have been developed that help avoid uncorrectable sagging and prevent ptosis:

regularly wearing comfortable underwear that supports the mammary glands;
selection of linen made from natural materials;
when feeding, it is recommended to use special bodices with detachable parts;
If milk leaks, it is recommended to use special liners.

Motherhood is not a reason to forget about your own health and appearance. It’s good if a young mother can find time for herself and massage the breast.

10 more tightening methods

Pay attention to other ways to combat the problem:

Gymnastics. It has a great effect on the chest muscles, corrects posture and thereby visually enlarges the bust.
Crema. They make the skin tightened and elastic, slow down its aging. They are an important part of comprehensive care.
Masks. Allows you to actively saturate the skin with nutrients and moisturizers. Keeps breasts toned.
Wraps . This procedure, carried out using various components, has a wide range of possibilities - from lifting to regeneration.
Massage. Helps enhance the effect of other procedures, improving blood circulation and affecting biologically active points.
Diet and special products. A balanced diet helps maintain youthful skin. The beauty of your bust starts with proper nutrition.
Pull-up bra. An important part of the women's toilet! It has an aesthetic function, making the silhouette slimmer and lifting the chest.
Special stickers. Fashionable items, indispensable when wearing open clothes.
Mesothreads. This procedure helps to lift the problem area and give it a natural shape. Installation of mesothreads has some contraindications, so consult your doctor carefully.
Rubbing in oil. Helps smooth the skin and increase its firmness and elasticity. It is also useful to use them to prevent stretch marks.

With the help of exercises, as well as the above methods, you can achieve significant results.

Is it possible to tighten sagging breasts?

The mammary glands located above the ribs tend to sag, losing their original elasticity. Genetic predisposition is also important, affecting the shape, structure, and type of breast.

When answering the question of whether it is possible to tighten sagging breasts, you should imagine how this part of the female body is structured. The pectoral muscle begins to stretch due to numerous factors, but can be corrected with special exercises, surgeries, and visual adjustments using underwear.

Many women, when planning physical activity to train the pectoral muscles, want to get instant results; this is almost impossible. You can train your muscles and tighten your body a little in a week, but you can create an attractive silhouette and stabilize the state of muscle relief only with daily exercise over a long period of time, combining this method with contrast showers, massages, and wraps. Proper nutrition and the absence of harmful foods in the diet are also important.

Wall push-ups

For beginners who are not accustomed to heavy physical activity, it is best to start with this exercise, since it is the simplest and most accessible.

Necessary:

Stand up straight, some distance from the wall.
Place your palms against the wall, making sure your torso is as straight as possible.
As you inhale, bend your elbows, pressing yourself as close to the wall as possible (the position of your legs remains unchanged).
Hold for 10–15 seconds.
As you exhale, return to the starting position.

You need to approach the wall smoothly and slowly, and return to your normal position as quickly as possible.

Causes of sagging breasts

Among the numerous factors influencing the general condition of the bust, the main ones are:

Size. Among those with breast size 4.5, the phenomenon of gradual sagging of the mammary gland under its own weight is more common. Small breasts retain their natural firmness much longer, since the supporting ligaments do not further stretch under the weight of the breast.
Pregnancy, childbirth, feeding. These processes are interconnected and have a great impact on the condition of the breast. During pregnancy, the mammary glands swell, filling with colostrum, then become excessively enlarged due to the flow of milk. When breastfeeding stops, the breasts seem to deflate, become smaller in size, and, as a result, sag on the side muscles.
Weight jumps. Due to sudden weight loss, the pectoral muscles tend to shrink and become flabby. With sudden jumps, the natural water-fat balance is disrupted, which leads to a deterioration in appearance.
Age. Breasts become saggy over time. These are age-related changes caused by a decrease in the elasticity of the skin and an imbalance in water balance.

There are several most common reasons for this phenomenon:

Pregnancy and childbirth. During this period, a restructuring of the body occurs, as a result of which the bust increases in size. It is very useful for pregnant women to perform our special breast exercises. This will help tighten it, help keep it firm in the future and prevent sagging.
Feeding the baby. Any breast, even the smallest in size, increases during feeding. After the feeding process is completed, the bust returns to its normal size. During this period, it is recommended to perform gymnastic exercises for the bust, which will strengthen it and support the mammary glands.
Big bust. It is one of the provoking factors of breast sagging. Even young girls' large busts can start to look saggy if they don't pay attention to exercise. With age, a lush bust sags quite a lot, so to prevent this from happening, you need to start doing exercises for the bust muscles as early as possible.
Drastic weight loss due to low-calorie diets. Since it is the fat layer that makes the mammary gland round, as a result of rapid weight loss, the bust begins to sag. Nutritionists warn women against using stress diets that promote rapid weight loss. Doctors, in most cases, recommend diets aimed at gradual weight loss.