9 Best Breast Tightening Exercises
Are you tired of sagging breasts? We have come up with a simple and effective solution for you. Nothing fancy, just plain old exercise. With the below the exercises, you’ll be able to bring your boobs back to shape and look great every time wear a bra. Be warned, these exercises will accentuate your curves and get you great results in a short span of time.
Breasts are mostly made of fatty connective tissues, along with lymph nodes, lobules, milk ducts and blood vessels, but no muscles. So, how will exercise enhance your breasts when there are no muscles to build up? Behind your breasts are the major and minor pectoral muscles that can be developed, therefore enhancing your breasts by making them look fuller.
1. Chest Press:
The Chest Press can done on an exercise bench, or floor mat, and requires 2 dumbbells. Laying on your back with your head resting on the bench/floor hold the dumbbells in each hand. Your upper arms should be pointing out away from the body, and parallel to the floor. Your forearms should be pointing towards the ceiling with your palms facing forward.
Whilst exhaling push the dumbbells upwards until your arms are straight and the dumbbells meet. Inhale and slowly bring your arms back to the starting position. Do 8-16 reps and 1-3 sets with a 30 second break between sets, depending on your fitness levels.
2. Chest Squeeze with a Medicine Ball:
- Sit up straight on a chair and make sure that your back is straight and your stomach is tensed.
- Hold a medicine ball at chest level and squeeze the ball to contract the chest.
- While squeezing the ball, slowly straighten the arms, taking the ball straight out in front of you until the arms are straight.
- Keep a steady pressure on the ball throughout the movement.
- Bring the ball back towards the chest and repeat for 1-3 sets of 10 reps.
3. Reverse Dumbbell Fly:
- Grab a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent.
- Position your hands, palms facing each other, in front of your thighs with elbows slightly bent.
- Lean forward 45 degrees from your hips.
- Keeping elbows bent, squeeze your shoulder blades together and raise your elbows to shoulder height.
- Lower the weights.
4. Wall Pushups:
Wall pushups are a variation of the classic floor push up and just as effective. Correct form and placement of arms can help prevent injuries.
- Face the wall with your arms extended straight ahead at the shoulders and your head straight. For proper weight distribution and alignment, do not widen the arms position.
- Lean forward and rest palms flat on the wall.
- Push your body toward the wall, bending your arms and toes until you are almost touching the wall with your face.
- Return to your starting position to rest.
- Do eight repetitions.
5. Push ups:
This is a simple exercise for breast lifting. All you have to do is simply flop your belly down and push yourself right back up using your arms. These push ups is not the easiest exercise to do, but they will build the muscles behind the breast tissue, thus giving your breast a bit of a boost. This exercise for breast lifting will make the muscle toned too.
6. Plyometric Push-Ups:
If you would like to build explosive strength and power in your chest, make like Rocky and try plyometric pushups! Instead of merely pushing yourself upright, you push explosively so that your hands leave the floor. Quickly clap, and then catch yourself with your hands and lower down to complete one rep.
7. Lightweight Bench Press:
Bench press using light weight targets those muscles on your chest which are responsible for pushing your breasts forward. It works better if the bench is slightly inclined. To do it correctly, bring the weight bar all the way down to your chest and lift it and then slowly lower it down to your chest and lift again. Use only that much weight that you are comfortable with.
Squats are a good form of exercise for just this kind of help and can be done almost everywhere you have standing room. They involve squaring your feet with your shoulders, keeping your arms steady, and gradually crouching as if you were going to sit down. Focus on keeping your spine and head in alignment while doing this though for the best effect.
9. Dumbbell Butterflies:
Stand with your feet hip-width apart, or lie on your back on a stability ball with your feet planted on the floor. Hold a dumbbell in each hand while extending your arms out to the sides; keep a soft bend in your elbows. Raise the dumbbells up until your hands meet above the center of your chest. Lower with control until your chest is open and your arms are fully extended again. Do eight to 16 butterflies, three times each week.