The best way to make this happen is to invest in a great push-up bra or go under the knife, there are ways to train the chest muscles for increasing the mass and this will make them look fuller.
10 Best Exercises To Firm And Lift Your Breasts Naturally
1. Dumbbell Chest Press
How to do?
- Take a dumbbell in both your hands and sit at the end of a bench.
- Lie on the bench, keeping the knees bent and feet on the floor.
- For setting up the bench press, bring the arms to the side and keep it parallel to the floor.
- Bend the elbows so that the weights are parallel to the upper arm.
- Brace the core and start to extend the arms.
- Start pushing the dumbbells away from floor towards the middle of the body.
- As the arms are fully extended, stop and begin lowering the weights to the starting position.
Number of Repetitions: Perform 3 sets of 12 repetitions.
How it Helps: Even bench press is a conventional chest exercise when you use dumbbells; it gives a greater range of motion and strengthens the chest muscle.
[ Read: Yoga Poses to Tighten Sagging Breasts ]
2. Stability Ball Dumbbell Fly
How to do:
- Rest the upper body on stable ball and form an angle of 90 degrees with the body.
- Keep the upper legs and the trunks straight with the knees bent. Keep the feet flat on the ground. Keep one dumbbell in each hand.
- Maintain tight cored and extend the arms facing the palms up.
- The elbows should be slightly bent. Your arms have to be parallel to the floor.
- Start raising both the dumbbells towards the midline. Feel your pectoral muscles working as you get them there.
- Reaching the center, lower back down slowly, little past the starting position till you feel stretch in the chest. This will be 1 rep.
Number of Repetitions: Do 3 sets of 12 reps.
How it Helps: It targets the pectoral muscles having isolated moves with greater payoffs.
[ Read: Yoga Postures to Increase Breast Size ]
3. Medicine Ball Superman
How to do:
- Lie on your stomach and keep arms extended in front.
- Take the medicine ball in your hand. The neck and hand need to be neutral.
- Use the core and the chest for raising the upper body and the legs. Take the medicine ball up the ground.
- Lift it as high as possible and avoid straining the neck.
- Pause at the top and return back to position.
Number of Repetitions: Complete 3 sets of 12 repetitions.
How it Helps: This exercise will work on the chest and the core.
[ Read: How to Increase Breast Size Naturally ]
4. Dumbbell Pullover
How to do?
- Sit at the end of a bench or stability ball. Hold lifter or moderate weight dumbbell on each hand.
- Walk the feet till the knees while lying back to form 90 degree angle.
- Keep the dumbbell in hands so that it is perpendicular to the ground and straight up the chest.
- Lower the dumbbell behind the head to form an arc. Pause and return to starting position.
Number of Repetitions: Do 3 sets of 12 repetitions.
How it Helps: It hits plenty of muscles which you did not know existed.
[ Read: How to Tighten Saggy Breast with Olive Oil ]
5. Cable Crossover
How to do?
- Position the pulleys above the head and grab its handles.
- Step forward and the pull-down the handles together in front with arms extended and bending a little at the waist.
- Put a little bend in the elbow and in controlled movement allow the arms to come up as you feel a stretch in the chest.
- Return to starting position.
Number of Repetitions: Do 3 sets of 12 repetitions.
How it Helps: Each part of the chest gets worked for a proper rounded look.
6. Incline Dumbbell Chest Press
How to do?
- Place the bench in an inclined position and seat on it with dumbbells on both hands.
- Lie down and bring the dumbbells towards the chest. Keep arms parallel to the ground and the elbows bent.
- Push it up straight for extending the arms and bringing dumbbells above you.
- Stop and lower back the arms a little past parallel.
Number of Repetitions: Do 3 sets of 12 repetitions.
How it Helps: This really hit the upper pectoral muscle of your body.
[ Read: Home Remedies to Tighten Breast Muscles ]
7. Barbell Bench Press
How to do?
- Lie down on the bench on your back and feet on the floor.
- The barbell should be supported by the arms and rest it across the chest.
- Place the hand on the bar, shoulder-length apart.
- Brace the core and extend the arms.
- Push the barbell up, straight. Stop and lower back down close to the chest.
Number of Repetitions: Do 3 sets of 12 repetitions.
How it Helps: This exercise is the key to building your strength.
8. Push ups with Medicine Ball
How to do?
- Get into a push-up position and rest the left hand on the medicine ball and then the right hand on the floor.
- Lower the body about an inch from the floor and start pressing up.
- In the up position, move the left hand on the floor and hit right on the ball.
Number of Repetitions: Do these 3 sets of 10 repetitions.
How it Helps: It is one of the best whole-body exercises that also target the pectoral muscles.
9. Cobra Pose
How to do?
- Lie on your stomach and keep the legs extended to the top. The feet should be resting on the floor.
- Place hands under the shoulders and keep the elbows tucked in.
- Start to lift the chest and head off the floor and draw the shoulder back.
- Straighten the arms as much as you can.
- Hold this pose for thirty seconds and return to starting position.
Number of Repetitions: Do this three times.
How it Helps: It can help in activating the chest muscles.
10. Swimming
How to do: Learning to swim can take some time. You have to learn to float, train for breathing underwater, and then start stroking and treading water.
Number of Repetitions: Swim once in a day.
How it Helps: Tones the chest muscles and build strength.
Incorporate 3 or 4 exercises 2 times in a week and see the difference. Thereafter, you can rotate through. Keep in mind that you have to focus on muscle-mind connection.
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