Women have the feeling that, over time, pregnancy and age, their breasts become less firm. The best way to tone it is to develop the muscles that support and define it. You can lift your breasts thanks to exercises with weights, swimming, rowing and push-ups.
Steps
Method 1 of 2: Chest Strengthening Exercises
Step 1. Get a set of dumbbells
Start with 0.5kg up to a maximum of 2.5kg. Over time you will switch to heavier ones of 3kg or 4.5kg.
- Weight lifting is believed to develop muscle mass but, in women, it simply improves tone.
- Sign up for a weightlifting course or take lessons with a personal trainer to learn how to use weights correctly, if you've never done it before.
Step 2. Do push-ups every day
Take the position to do the planks on the hands and feet and keep your back straight, so that you form a straight line from the shoulders to the ankles.
- If you don't have enough upper body strength to do push-ups, lean on your knees. Get on all fours and bring your hands forward until your body forms a straight line from the shoulders to the knees.
- Contract your abdominal muscles while holding the position. Push-ups are an excellent exercise to strengthen the abdomen as well.
- Place your hands slightly wider than your shoulders and lower yourself to the floor. Stop and push up. Do 10 repetitions.
- You shouldn't touch the ground, but lower yourself until your upper arm is parallel to the ground.
- Use your chest muscles, not your neck muscles.
Step 3. Do some modified push-ups
Place your hands farther apart than your shoulders and rotate your wrists 30 degrees.
- Do 10 push-ups.
- Continue with a pace of 20 push-ups increasing the difficulty each time. Move from kneeling to standing position when you are strong enough.
Step 4. Do chest flys
Sit on an exercise mat and lie on your back.
- Bend your knees for back support.
- Grab two dumbbells, starting with the minimum weight and then increasing the load as you get stronger.
- Hold a dumbbell in each hand and lower your arms bringing them outside.
- Bend your elbows slightly and keep them in this position throughout the exercise.
- Bring the dumbbells back up, above the chest to the point where they almost touch. Stop and resist the temptation to drop them.
- Repeat the movement 10 times and for 2-3 sets.
Step 5. Do incline bench exercises
Lie down on an incline bench, the kind you can find in the gym. The chest should form a 45 ° angle with the floor.
- If you don't have such a bench, you can place a wooden board on the sofa and lie down. Make sure it is secure before you start exercising.
- Take the two dumbbells, one in each hand.
- Rotate your wrists down and place each weight next to each breast. Push up until your arms are straight. Stop and lower the weights slowly.
- Do 2-3 sets of 10 repetitions.
- Resist the temptation to lower your arms to a 45 ° angle when you complete the exercise.
Step 6. Go swimming or rowing
They are two cardio exercises that also develop the chest muscles.
- You will likely lose some chest fat, but the underlying muscles will be more toned and your breasts will appear firmer, taller and in some cases even larger.
- These exercises also help you reduce the fat around your arms, armpits and collarbones, making your breasts stand out more.
Method 2 of 2: Exercises for a Quick Effect
Step 1. Do a series of 10-20 push-ups before getting dressed
If you have to wear a dress that shows off your décolleté, these exercises will make your breasts look fuller.
Step 2. Before getting out of the shower, rinse with cold water
Alternate hot and cold water. By doing this, you increase the circulation in the area of the breasts which will appear firmer.
Alternate 30 seconds of hot water with 30 seconds of cold water several times
Step 3. Don't wear a bra
A 15-year French study showed that women who have never worn bra have higher breasts.
- Although controversial, the study appears to show that the bra gives false safety. Its absence forces the breast tissues to strengthen to maintain support naturally.
- Other scientists believe that this mainly depends on the size of the breasts, larger ones need more support.
