Effective Breast Lift Exercises

Beautiful breasts are the pride of its owner. Unfortunately, after breastfeeding, as a result of age-related changes or for other reasons, its shape changes and loses its former attractiveness. Many women believe that you can cope with the problem only by contacting a plastic surgeon, but before deciding on such drastic measures, it is recommended to try the complex of the most effective exercises for the chest. In the article, we will consider what physical activities will help maintain an attractive appearance of the bust, and discuss what else can be done.

Factors that affect breast appearance

The main reasons that negatively affect the appearance of the bust and encourage you to start doing exercises to tighten the chest are:

1. Large gland size. It has been scientifically proven that smaller breasts are not as prone to sagging as large ones. This is due to the significant weight that the muscles and ligaments need to hold.
2. Pregnancy and breastfeeding. During the period of gestation, the hormonal background of a woman undergoes serious changes, as a result of which the breast increases.
3. Fast weight loss. Deciding to lose weight in the shortest possible time, few people take into account that the beautiful and round shape of the breast owes much to the fat layer under the skin. Extreme weight loss without performing exercises for breast development leads to rapid fat burning and sagging.
4. Age-related changes. Over the years, not only the skin, but also the muscles with ligaments lose their tone and elasticity. Loss of breast shape is more characteristic of women who have never been involved in sports and have not looked after their body.

Knee push ups

At the initial stages of training, it is allowed to perform push-ups in a lightweight form, however, after a few exercises, when the muscles of the arms are sufficiently strong, it is necessary to proceed to the classic version of the exercise to tighten the chest muscles.

During this load, the muscles of the chest, shoulder girdle, abs, back and triceps are involved. This is a basic multi-joint load with free weight. Among the many types of push-ups, this option is most suitable for a female audience. Exercise is easier because it removes the load from the lower extremities.

Having taken a supine position, emphasis is placed on the palms of your hands and knees bent at an angle of 90 °. The arms are straightened, palms under the shoulders, the fingers are turned away from you, the legs are spread shoulder-width apart. On inspiration, due to bending of the arms in the elbow joint, the body begins to be lowered until it touches the floor. Being at the lowest possible point, on the exhale, the body is raised to the initial position.

Push-ups are performed 10 times, three sets per workout with a break of one minute. When pushing up, it is important to avoid typical mistakes in the technique of performing an effective exercise for tightening the chest:

1. When descending, you cannot spread your elbows in different directions from the body, it is so easy to injure yourself by redirecting the load to one shoulder.
2. The pelvis during push-ups should not bend or bend down, the body along with the buttocks is straight.
3. Since during the exercise an additional load is created on the hands, it is necessary to stretch the wrists before wringing. The body is lowered, slowly straining the muscles of the arms and chest.
   

Conventional push ups

This exercise for tightening the muscles of the chest in a classic version is perfect for girls who have some physical training. Push-ups tone the muscles located in the chest area. During execution, the legs, triceps, abs, back, chest and shoulder girdle are involved.

The technique of execution is exactly the same as in the previous exercise, except for the initial position, in which the emphasis is on the toes. Push-ups are done 10 times in three sets, the allowed break is one minute. Having fixed the result, the number of push-ups is doubled, while halving the break by half.

Palm rest

Each woman can perform effective exercises to tighten her breasts at home, for this it is not necessary to buy expensive gym equipment.

Consider the first training - palm rest against each other.

During the exercise, the muscles of the chest and shoulder girdle are involved, if triceps are strained, then the emphasis is incorrect. Great for beginner athletes with weakened muscles or can be included in the hitch after weight training.

Starting position: legs shoulder width apart, back straightened. Hands are bent at the elbows and set in front of you at chest level, palms are closed together, fingers are pointing up. On inhalation, they hold their breath for 10-15 seconds. At this time, with the palm of their hands against each other, they perform the most frequent contractions with the pectoral muscles. Number of approaches: five - eight for 10 sec., A break between them 10 sec. Over time, each approach is extended to 20 seconds.

Exercise for the chest at home, "emphasis on the wall" contributes to the study of the pectoral and shoulder muscles, burns fat in the bust. You can do it in any room where there is a doorway.

Starting position: standing straight, feet shoulder width apart, arms bent at the elbows and touching the sides of the opening. On inspiration, they begin to rest against the doorway, as if trying to expand. Perform three approaches, each three to five minutes.

Dumbbell bench press

Bench press is one of the most effective exercises for breast muscles for women. During the exercise, chest groups of muscles, shoulder girdle, biceps, triceps, muscles of the shoulder blades and ribs are involved.

Lying on a bench inclined at 20-30 °, legs are placed on the sides and rest on the floor. Dumbbells hold in their hands the top at an angle of 90 °, the elbows are lowered just below the chest. Take a deep breath, and as you exhale, the dumbbells are lifted on straight arms for a couple of seconds, fix the position and lower their hands. The number of repetitions is 10 times, four approaches are enough with a break of one to two minutes.

Dumbbell Wiring

An exercise for tightening the chest works out the muscles of the shoulders and ribs, in addition, the skin is tightened in the armpits.

Lying on a bench, arms bent at the elbows, dumbbells raised up to eye level, fingers are turned towards each other. On inspiration, the arms are spread apart to the sides, hold the position for a couple of seconds and return to their original position. The number of repetitions is 10 in four approaches.

Exercise for a tightened chest "pullover" promotes the development of muscles of the back, chest, shoulders, triceps and muscle ribs. Lying on a flat bench, arms with dumbbells are raised to eye level, while they are slightly bent at the elbows. On exhalation, the hands smoothly wind behind the head, at the bottom point they fix the position for a couple of seconds and return the hands to their original position. Do 10 repetitions in three to four sets.

Also, with dumbbells, you can perform this exercise: stretch your arms in front of you, dumbbells are in a horizontal position. Start crossing your arms at chest level. Perform 5-10 crosses in three sets.

Other exercises

Consider other equally effective loads:

1. Effective for tightening the chest exercises, reminiscent of swimming in the style of breaststroke. Starting position: standing straight, legs together. Hands raise, palms pointing to the sides. Straining their hands, they stretch them forward and down, the elbows are slightly bent, the palms should not fall below the level of the shoulders, the impression of dissection of water is created. Then the limbs are strongly bent at the elbow joint, pressing against themselves together with the palms. Exercise is done slowly 10-20 times.
2. Deflections. Starting position: lying on the stomach, arms bent at the elbows, palms on the back of the head. The elbows are pulled back, slowly raising the chest and head as high as possible. Then lower to the floor. Head down, face looking to the side. Take a minute break and repeat the exercise to tighten the chest five to eight times.
3. Fast tilt, smooth rise. Starting position: while kneeling, the hands rest on the floor and are positioned so that a right angle forms with the body. During the workout, the head is at torso level. Standing on toes, hands sharply bend at the elbows, and then smoothly straighten. The exercise is repeated 10 times.
4. Push-ups on one arm. The technique is suitable for physically trained women. It differs from the classical exercise in that you need to lower yourself to the floor with two hands. And climb one. In this case, after lifting, stay in position for two minutes.
5. Push-ups "vice versa." To perform the exercise, you need to take two chairs and put them next to it. Sit on one so that the second is behind. Put your hands behind your back and focus on the second chair, straighten your leg so that the socks rest on the floor. Perform push-ups without moving the pelvis.
   

Features of wearing lingerie

We examined what exercises to do for the chest, and more precisely to keep it in shape. But that is not all there is to know. An important role is played by underwear.

A few years ago, the results of a scientific study were published stating that wearing a bra contributes to sagging breasts. This is a kind of law of nature: the unused is subject to atrophy. The pectoral muscles and ligaments, quickly getting used to the constant support of the bra in wearing weight, weaken and lose elasticity. As a result, the chest begins to sag.

An analysis of the study, which lasted 15 years, was presented as evidence. It was attended by 300 women aged 18 to 35 years. Based on the results, it was concluded that women who wear a bra have more sagging breasts. Moreover, this happens faster than women wearing it only in rare cases.

If we consider the issue from a medical, anatomical or physiological point of view, we get the same conclusion: there is no benefit in supporting the breast and depriving it of its weight. On the contrary, later it sags more and more, the bra on this issue not only does not help, but also exacerbates the situation.

However, society has its own rules that cannot be avoided. At a business meeting, at the office, at the reception, and for a number of other occasions, it is necessary to wear underwear. In order not to go beyond decency and take care of the health of your body, you must adhere to the following rules:

1. This wardrobe item can be worn no more than 12 hours a day.
2. It is better not to wear a bra while at home, on vacation and in other situations when you can not do this.
3. Lingerie is chosen strictly in accordance with the size of the breast, the tissue that touches the skin must be natural, of high quality. Straps should lie on your shoulders and not dig into the skin, thus interfering with normal blood circulation.
4. It is strongly recommended to wear a bra during training, as during the period of active movements the chest “bounces” and causes discomfort, especially to girls with curvaceous forms, and also helps to stretch muscles and ligaments, as a result, sagging occurs earlier. However, it is worth clarifying that you need to choose only clothing specifically designed for training. She holds her chest well, highly elastic, does not compress muscles, does not interfere with natural blood circulation, is made of breathing tissue. Lace patterns with bones in this case will be inappropriate.
5. If, as a result of wearing a bra, red marks and prints remain on the body, then it must be replaced by another.
6. Popular in recent years, push-up models visually increase the size of a small breast. Nevertheless, it is important to remember that products of this kind press the chest in an anatomically incorrect form. Push-up bra is better to set aside for a romantic evening and not to wear every day.
7. Before going to bed, the bra must be removed.

Cold and hot shower

In addition to exercises to strengthen the chest, a contrast shower will help tone the muscles of this area. It is also recommended as a prophylaxis. This procedure improves the blood circulation, as a result, the skin is saturated with oxygen and nutrients, therefore, gets a healing effect, becomes elastic and elastic.

The procedure must be done regularly for five to seven minutes, alternately changing the temperature of the water from warm to cool. Pouring is done by directing jets of water in a circle, completing the procedure with cool water.

Do not make the water hot, it greatly overdries the skin, makes it thin and haggard. The indisputable advantage of a contrast shower is hydromassage. The jets are directed from the bottom up, and then to the armpits and décolleté.

In addition, the use of small terry towels is recommended. One is moistened in warm water, and the other in cool. They are alternately applied to the chest for half a minute. Each napkin is changed 8-10 times.

Massage

One of the most enjoyable and beneficial procedures for the body and chest is massage. It, along with exercises for the female breast, allows you to maintain skin elastic and healthy.

You can perform the procedure in one of the following techniques:

1. Hydromassage. They make water comfortable for skin temperature, not too cold and not too hot. The procedure lasts 5-10 minutes for each breast. The movements should be circular and go in a direction from the bottom up. The water pressure should be strong in order to achieve the best effect, but not cause pain. The procedure is carried out daily.
2. Massage after a shower. After taking water procedures, the breasts are rubbed with a terry towel. They begin with the area under the chest, go to the side and lower again. Two minutes are enough for such a procedure.
3. Nourishing massage. This procedure can be performed daily in the evening after taking a shower or before bedtime. To achieve the best result, it is recommended to use a massage glove of medium hardness. Perform the procedure for five minutes, all movements are smooth, should not cause discomfort and pain. Like hydromassage, movements are directed from the bottom up. A nourishing cream is applied to the breast and rubbed into the skin with stroking, pinching and patting movements.

In the article, we examined which exercises for breast lifting are the most effective and what else needs to be done to maintain the beauty of the bust for a long time.