Unfortunately, the most seductive part of the female body is subject to all kinds of negative factors that can significantly worsen its shape. Years go by, and over time, the girl’s chest loses its former elasticity and volume. But any problem can be solved without resorting to radical surgical methods. If you do not know how to tighten your chest, then you should start with physical activity and complex procedures to improve skin tone.
Lost shape: the main causes of sagging breasts
Female breasts undergo a huge amount of changes throughout their lives. Since this is iron, even small deviations in the hormonal background can cause significant deformations. Here is a list of the main factors affecting the condition of the female breast:
- Overweight. As you know, the mammary gland is the same for all women, and its weight ranges from 250 to 400 grams. The bulk of the breast is fatty tissue, and the degree of accumulation of lipid deposits is genetically determined. That is why all women on the planet have different breast sizes. If a girl is overweight, then the amount of fat in the breast increases significantly, and the skin and muscles are not adapted to such volumes. Thus, full ladies very often face deformation of the mammary glands.
- Pregnancy followed by birth. It is no secret that the main purpose of the breast is breastfeeding. The body begins to prepare for this process long before the baby is born. Hormonal changes affect the mammary glands so that they increase in size and begin to produce milk. If after the birth of a baby you decide to abandon breastfeeding, then even after the natural or drug suppression of lactation, your breast will no longer be the same.
- Lactation. If the chest was originally large, lactation can significantly affect sagging breasts. For girls with a small size, this problem often bypasses.
- Age. Aging does not have the best effect on the beauty of the female body, including the breast. Muscles sag, fatty tissue becomes loose, skin loses elasticity and becomes flabby.
- Sudden changes in weight. If you quickly gained weight, then stretch marks may appear on the chest that will never disappear and will spoil the appearance even after losing weight. Those who are losing weight rapidly can also experience changes in their breast shape. After all, the skin may not have time to catch up and adapt to a new shape.
It is usually not difficult to tighten the breast at home, it is important to begin to deal with this issue as early as possible, even before the first changes begin. After all, it is much easier to prevent a problem or eliminate it in the early stages, than to struggle with the neglected consequences of your own negligence and laziness.
Comprehensive effect: methods of breast lift at home
If you decide to seriously address the issue of breast lift, then to prevent sagging or eliminate existing consequences, an integrated approach is needed. A sport or a miracle cream may not be enough. So how to tighten your chest? First, you need to work hard on your own lifestyle. Indeed, even such negative factors as stress, constant lack of sleep, abuse of junk food, smoking and alcohol negatively affect the skin tone, and therefore the breast shape as a whole. Secondly, it is important to draw up the right strategy and use any of the methods available to you for tightening and maintaining the shape of the breast:
- Moisturizing the skin. It is no secret that the better the condition of our skin, the more healthy the body looks. Pay more attention to the epidermis, use different creams, professional and home care, and various cosmetic procedures.
- Massage. The positive effect of massage has been proven for a long time, but for this it is not necessary to register with a professional. 10-15 minutes of self-massage per day will help you maintain your breast shape, increase blood circulation and metabolic processes.
- Underwear. Just think about it, in a bra your breast spends about 12-16 hours a day, which means that its condition directly depends on the quality of this wardrobe detail. Give preference only to natural fabrics and carefully choose a model.
- Sport. Well, how to do without physical exertion! Proper strength exercises allow you to tone the muscles and tighten the chest. Gymnastics and stretching will help consolidate the result and keep the mammary glands in shape.
Isometric Training: Static Load for Strengthening Muscles
If you do not have time for sports and full classes, you can train the pectoral muscles even at home, sitting in front of the TV. There is such a thing - isometric training. These are exercises, the biomechanics of which are built on overcoming the resistance that is created by the effort of your own muscles. Therefore, a girl can tighten sagging breasts both at home and in the gym using just one static exercise - “Prayer”. The technique is very simple:
- Take a position that is convenient for you - you can perform the exercise both sitting and standing.
- Cross your arms into the castle in front of the chest or simply fold your palms together, as in prayer.
- Start pushing with one hand on the other, while trying to overcome the resistance. Try to maintain tension as long as possible, and after that just relax your muscles.
- Relax for a few seconds and take a couple more sets.
Strength training: use different types of push-ups
Not a single cream, not a single massage or a single cosmetic procedure will affect the state of your breast like exercise. Breast tightening can only be done in conjunction with good strength training and heavy physical exercises. Indeed, it is in this way that muscle mass is built up, which gives shape to the pectoral muscles, tightens the skin and “picks up” sagging mammary glands. If you are a beginner in sports, then home training should start with the usual push-ups. After all, this is the most effective and fairly simple exercise for the pectoral muscles. You can use the following modifications of such training:
- classic push ups from the floor;
- push-ups from the knees (for those who do not yet have sufficient strength);
- push-ups with a roller and gliders (sliding devices);
- push-ups from chairs or benches (for experienced athletes);
Choose any option for your liking and immediately start training.
Muscle building to prevent sagging: Dumbbell bench press
And how to make the breast fit? If nature has not awarded you this feature, then only sport can help. Press exercises with dumbbells not only strengthen the pectoral muscles, but also form a problem area near the armpits, removing ugly fat folds. If you don’t have a bench at home, you can perform the exercise directly on the floor or put several stools with soft seats in a row.
To enhance the effectiveness of the exercise, try to press your elbows harder against the body and perform hand movements precisely due to the reduction of target muscles. If you combine bench press and pelvic lifting, you can simultaneously work out the chest and buttocks. It is better to start with a small working weight and gradually progress in the load.
Exercise with dumbbells to strengthen the pectoral muscles: breeding in the supine position
Another good exercise for a tucked-in chest is to stretch your arms with dumbbells in a prone position. If the previous type of training worked for muscle contraction and the launch of mass-gathering processes, then this type of exercise stretches well and models the shape of muscles. If everything is done correctly, then in a couple of months the decollete zone will significantly improve its appearance:
- At the starting point of the trajectory, the elbows should be at right angles and the shoulders parallel to the floor.
- At the end point of the trajectory, do not bring your hands in an arc, begin to breed dumbbells before 15-20 cm remain between the arms.
- It is best to hold the shells with a direct grip and put the dumbbells in a straight line, so you unload the forearm and biceps as much as possible. Consequently, the entire load will go to the pectoral muscles.
Integrated wing and chest design: tilt dumbbell thrust
Since tightening the chest at home is a completely feasible task, then why not comprehensively work out several muscle groups in one exercise. This exercise will help strengthen not only the pectoral muscles, but also the broadest muscles of the back. By the way, this part is also responsible for the appearance of the neckline, as it tightens the skin and removes excess fat from the armpit area.
Exercise Technique:
- The legs are shoulder-width apart; the body is tilted forward as much as possible. Hands hold shells reverse or direct grip.
- Your task is to pull the dumbbells to the body, while the elbows "slide" along the body.
Target muscle stretching training: exercises with an expander or elastic band
Do you know how to tighten your chest with elastic tape? Very simple! It is necessary to overcome the resistance of the material and try to stretch it with your hands to the limit. There is even a special projectile for this type of training - an expander. You can use a method such as a static type of load, or you can perform a dynamic gymnastic complex. In any case, a positive effect is guaranteed.
Strengthening the General Muscle Corset: Exercise Planck
The pectoral muscles are an integral part of the muscle corset, which is responsible for our posture and general physical condition. Therefore, it is possible to strengthen and tighten the chest with the usual “Planck”. The advantage of this type of training is in developing core muscles and improving strength and endurance. In addition, the "Planck" is very useful for the waist.
Now you know how to tighten your chest with the help of simple physical exercises, you can perform them both at home and in the gym. The main thing is not to forget that any transformation of the body requires an integrated approach, which means that you need to adhere to a healthy lifestyle in general, and not only as necessary.