To set the record straight: Exercise cannot change the shape, size and firmness of your breasts as they are made up of mostly fatty tissue; not muscle. But, by training the area underneath them (the Pectoral Muscle) you can provide your breasts with a little more support, not to mention a noticeable lift; giving gravity a run for its money. As an added bonus, since increased fitness and activity have been shown to reduce the risk of breast cancer, these exercises will also help keep your breasts healthy. Incorporate them into your workout plan today.
Push Ups
Push ups are a great way to tone your entire pectoral region; they also strengthen your biceps, triceps, and shoulders—one quick exercise for your whole upper body.
Beginners
Stand a foot away from the kitchen counter or a sturdy piece of furniture (about 3 feet high) and facing it. Place your hands against the edge of the counter, two feet away from each other, fingers pointing upwards. Lift your heels and lower yourself towards your hands, bending the elbows to right angles. Keep your body straight and make sure your butt doesn’t stick out. Push yourself back up to starting position.
Intermediates
Lie face down on the floor, placing your hands at shoulder level, about 2 feet apart. Raise your upper body by extending your arms, keeping your knees on the floor. Lower yourself towards your hands, bending the elbows to right angles. Keep your body straight and make sure your butt doesn’t stick out. Push yourself back up to starting position.
Advanced
Lie face down on the floor, placing your hands at shoulder level, about 2 feet apart. Raise yourself by extending your arms, until only your hands and toes are touching the floor. Lower yourself towards your hands, bending the elbows to right angles. Keep your body straight and make sure your butt doesn’t stick out. Push yourself back up to starting position.
Do three sets of 15 repetitions, resting 1 minute between sets.
Incline Bench Press
Any chest exercise performed on an incline works the top part of the chest. Strengthening and toning this part of the muscle will have a very lifting effect.
Sit down on an Incline Bench set to a 60 degree angle, with a dumbbell in each hand. Lean back and lower the dumbbells to the sides of your upper chest with your elbows under your hands. Press the weights up, keeping your elbows pointing outwards, until your arms are extended. Lower the dumbbells back to sides of your upper chest.
This exercise can also be done at home on a large Swiss Ball. While resting your back on the ball, lower your bum until your upper body forms a 60 degree angle with the floor.
Do three sets of 15 repetitions, resting 1 minute between sets.
Butterfly
Great exercise for the underarm flab that sticks out of tank tops (also called the Chicken Wing).
Lie with your back flat on a bench (or the floor) keeping your knees bent at a 90 degree angle. With dumbbells in hand, extend your arms (keeping a slight bend in the elbow) over your chest with the elbows pointing out and the dumbbells facing each other. Lower your arms to the sides (forming a T shape) until you feel a stretch in your chest muscles. Bring your arms back together until the dumbbells nearly touch. Maintain a slight bend in the elbow throughout the whole exercise.
Do three sets of 15 repetitions, resting 1 minute between sets.
Don’t forget to stretch:
First:
Place your hands behind your head, keeping it straight, and pull your elbows back behind your ears. Hold for 20 seconds.
Second:
Stand perpendicularly to a wall and place the inside of your arm against its surface. Make sure your elbow is at shoulder level and that your arm is bent to a 90 degree angle. While keeping your feet in place, slowly turn your body away from your arm and the wall. Hold this stretch for 20 seconds and repeat with the opposite arm.
Remember, before undertaking any exercise program you should consult a physician. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or experience any pain, you should stop immediately and consult a doctor.
