Having firm breasts doesn’t have to mean surgery or being flat-chested. There are many factors which affect the firmness of the bust over time, such as weight changes, diet, daily habits, vices and even genetics.
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But if there is something which not only strengthens the breasts, but the whole body itself, it’s exercise, which can make a huge difference. Here we show you two exercises you can do every day to strengthen the chest muscles.
Simple exercise
This exercise is very simple, as the name indicates, but effective. Just hold a ball between your hands with your elbows at chest height and squeeze. You can do this while walking or watching a movie, just remember to be upright, to flex repeatedly and to take deep breaths.
By doing this, you’ll feel how you’re exercising the muscles which support the breasts. Simple, right? Around 40 minutes per day should be more than enough to feel the difference and see results.
Series of exercises
For this exercise, you’ll need:
1. A flat surface.
2. A mat, yoga mat or rug.
3. A pair of dumbbells or two bags or bottles with an appropriate amount of weight.
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1. Lying down with knees bent, lift the weights with both arms stretched up. Lower both arms toward the chest while flexing the elbows and keeping them open at chest level. Then slowly raise both arms until straight once again.
2. Lean forward slightly with bent knees and let your arms fall straight down, in line with your shoulders. Keeping your elbows tight to your body, lift the weights to your hip, then slowly lower them to return to the starting position.
3. This exercise is very similar to #1, but with both legs raised. In addition to working the chest, you’ll also be exercising the abdominal region.
4. Similar to #2, except that you should keep your elbows open this time. Don’t forget to bend your knees.
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5. For this exercise, you can use a single dumbbell. Lie down on your back and stretch both arms above your head. Keeping your arms stretched out, raise the dumbbell up until it reaches chest level, then slowly lower back to the starting position.
6. With elbows close to your body, put the dumbbells at shoulder height. Lift your arms until they’re stretched straight above your head, then slowly return to the starting position.
7. This exercise requires a lot of balance, but nothing you can’t manage with a bit of practice. Stand on one leg and lean forward while stretching the other leg straight out behind you. Remember to alternate an equal number of times of each leg.
8. You probably hate push-ups, but they’re an excellent exercise for the chest. An easier method to perform them which will help you gain strength is to begin by doing them with your knees on the ground. Keep in mind that you will need to increase the number of repetitions.
At the start of your training, you can begin by doing 4 sets of 12 repetitions for each exercise. Each repetition should last between 3 and 5 seconds, so remember to inhale and exhale on each one.
To accelerate the effect, you can perform all exercises as one set, then resting for one minute before repeating the set. Stretch, take a breath and don’t force yourself too hard. If you find it too difficult to perform every day, you can do it every third day instead.
Don’t get discourages and remember, perseverance will make you see results when you least expect it.