While you can quickly achieve dramatic results by consulting a medical professional and possibly having surgery, this is not the only route to getting firmer breasts. Adjusting your lifestyle and posture habits will prevent any further sagging from occurring, and developing a normal exercise routine that targets the chest muscles will lift your breasts over time.
These exercises won’t transform A cups into Bs or beyond. They can help you to develop your abdominal area muscles and enhance the presence of your bosoms without having a surgery.
Push up is an incredible exercise for firming your chest and it will also strengthen your back and center muscles (for more exercises for your center see my post about the best exercises for getting a level tummy). You do not need any special equipment and you can do this at home. For a less demanding variety you can put your knees on the ground.
A. Start in high plank position, palms slightly wider than your shoulders.
B. Keeping your body in a straight line from head to toe and your elbows close to the ribs, lower your chest until it almost touches the floor.
C. Push back up to start. That’s 1 rep.
2. DUMBBELL CHEST FLY
Bench squeezing is an incredible exercise that can offer your bosoms appear to be slightly lifted due to the strengthening of the pectoral muscles located behind the fatty tissue of the bosoms and help to support the bosom tissue. When these muscles are powerless they permit to bosom tissue to sag. You can supplant the bench with a Swiss ball.
Dumbbell flys are one of the best exercises for firming your chest.
A. Lie back on bench holding dumbbells at your chest, palms facing each other. Push weights straight up.
B. Open your arms wide, lowering the weights out to the sides and a bit back, until your upper arms are nearly parallel to the floor.
C. Reverse the move so the weights are back in the center, lifted straight up. That’s 1 rep.
3. RENEGADE ROW
A. Start in plank position holding dumbbells with hands directly under the shoulders.
B. Lift right hand and row dumbbell toward chest, keeping hips square to floor. Repeat on opposite side.
C. Do one push-up, bringing chest to the floor. Return to start for 1 rep.
4. SINGLE-ARM CHEST PRESS
A. Grab a dumbbell with right hand and lie on back on a Swiss ball. Raise hips so that body forms a straight line from knees to shoulders. Hold the dumbbell at chest and draw shoulder blades down and together.
B. Press the weight straight up and then lower back down to the chest. Nothing but your arm should move. Complete the prescribed number of reps with right hand and then repeat on the left to complete one set.
5. CHEST PRESS WITH A MEDICATION BALL
The chest press is an awesome way to warm up the chest before different exercises, or you can do it toward the end of your chest work when your muscles are tired. This exercise works the chest and shoulder muscles.
Sit up straight on a seat and ensure that your back is straight and your stomach is tensed.
Hold a medication ball at chest level and press the ball to contract the chest.
While pressing the ball, straighten the arms slowly, taking the ball straight out before you until the arms are straight.
Keep a steady pressure on the ball all through the movement.
Bring the ball back towards the chest and repeat for 1-3 sets of 10 reps.
6. STANDING CHEST STRETCH
Before starting any exercise or routine, it is important to stretch the muscles that you are going to work on to prevent any injuries. Here’s how to do this stretch.
A. Stand with your spine erect and abs tight.
B. Roll your shoulders back and lift your arms, bending them at the elbows in such a way that your forearms are parallel to your face.
C. Push your hands back and open up the chest.
D. Hold the stretch for 20-30 seconds.
PREVENTING FROM SAGGING BREASTS
- Wear supportive sports bras while you exercise.
- Replace your bras when the supportive bands stretch.
- Avoid exposing your chest to sunlight for long periods of time.
- Practice good posture by keeping your back straight and your shoulders back.
- Sleep on your back.
- Quit smoking to minimize tissue stretching and collagen breakdown.
- Apply cold water on your chest After Showering.