bras are not your only chance to make your breasts appear
bigger and healthier? Natural breast-lift is really possible
thanks to simple but super effective workout moves that we
will learn today. When working out, we usually forget to
pay attention to our muscles above and around the breasts.
But we shouldn’t! Here are some of the most useful and
highly effective exercises and a bit of motivation for you!
By following this advice you’ll be able to get a lift in your
chest in just a few weeks! Also, these exercises help to slim
and strengthen shoulders, arms and abs.
Dumbbell bench press exercise. The main muscles that
are worked here are in the chest. But you strengthen your
shoulders and triceps as well. Take a pair of dumbbells one
in each hand, lie face-up on a bench, hands resting. You
should lower them until they’re close to the sides of your
chest. Now raise the dumbbells up with the help of your
thighs until arms are extended, hold them in front of you at
shoulder width. Do 10 reps without rest.
Dumbbell bench press exercise. The main muscles that
are worked here are in the chest. But you strengthen your
shoulders and triceps as well. Take a pair of dumbbells one
in each hand, lie face-up on a bench, hands resting. You
should lower them until they’re close to the sides of your
chest. Now raise the dumbbells up with the help of your
thighs until arms are extended, hold them in front of you at
shoulder width. Do 10 reps without rest.
Push-ups. Push-ups are an excellent exercise for a
strong chest and upper body that you can do anywhere,
anytime. Doing push ups trains your shoulders, triceps and
pectoral muscles (your chest muscles). How to do it: get in
a plank position and create a straight line from shoulders to
hips to ankles. Place your arms a bit wider than your
shoulders and lower your body toward the ground. Do it
slowly, no drooping. Slowly press back up to the first
(plank) position. Do 10 reps and go to the next exercise.
If you haven’t done push ups before or don’t have enough
strength to do this, try to push up from a bench or a table,
keeping your body in a straight line, from head to feet.
Don’t forget to contract your abs. Do 10 push-ups.
Push-up variations. Bored doing classic push-ups?
Try single-leg push-ups, lifting one leg 10 times, and then
switch legs. This type of push-ups will intensify work on
upper body and core. Also, try push-ups with your feet
elevated on a bench or a box (use your imagination).
Chest passes with a medicine ball. Take a medicine ball,
lie on the floor, face-up, bend your knees. Place a
medicine ball on your chest. Contract your abs, press your
lower back into the floor. Now throw the ball up as high as
you can. Try to catch it with straight arms and lower it to
your chest. Repeat the exercise. The main thing here is to
do it as quickly as possible.
Plank walk. Yes, our favorite plank exercise can help you
lift your breasts too. And this one is even more fun than the
classic one. Start with a simple push-up plank position,
raise your right hand and left foot and step both to the
right. Then move your right foot and left hand to the right
(beneath your right shoulder). Now reverse. There is
nothing complicated, just remember: you should move the
opposite arm and foot in the same direction. Take 2 steps in
one direction – this will be 1 rep. Do 10 reps.
Plank with arm reaches. Start in a push-up plank
position, contract your abs and stretch your left arm in front
of you as much as you can, fingers should be outstretched.
Place it back on the floor and do the same thing with the
right arm. Now put it back. This will be 1 rep.
Dumbbells around the world. This exercise sounds funny
but it is very effective. You can do it both standing and lying
on a bench. Get a set of dumbbells and hold them next to
your thighs. Now rotate them over your head creating a
semi-circle. Return to the first position, do as many
repeats as you can.
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