A complete guide for girls - how to tighten your breasts at home and strengthen the muscles around them? Breast lift exercises - a budget method for getting a firmer bust

It is difficult to find a woman who would be satisfied with the size of her bust. Most often, dissatisfaction is caused by too small breasts. This deficiency can be quickly corrected with the help of plastic surgery. But this is far from the only option. Physical exercises will help correct deficiencies and make your body ideal. Thanks to special gymnastics, the breasts will rise higher and appear larger. To do this, you need to exercise regularly in the gym or at home.

Features of the training: preparation and execution

Before starting classes, you need to decide which exercises to use and find out what to do in between classes and during them.

• Bust enlargement exercises will not help make your breasts grow faster. They will only help strengthen the muscles underneath, since there is practically no muscle tissue in the chest itself. Thanks to intensive training, your bust will be firm and toned and will add a few centimeters to its volume.

• In order to influence the muscles and force them to change, serious loads are necessary. Weak influence will not bring results. A woman who decides to enlarge her breasts in this way will have to use all her perseverance and willpower.
• Some people believe that if you practice every day, the effect will come faster. This is a misconception. To grow, muscles must rest, so three workouts per week is enough.
• When performing the complex, you need to monitor the technique. After training, your muscles should feel a burning sensation. This indicates that the exercises were performed correctly.
• To build muscle tissue, you need to lift weights. Some bust enlargement exercises involve the use of dumbbells. Their weight should not exceed ten kilograms.

Be sure to warm up before you start training. You don’t need to come up with special exercises for this. You can run in place and do some stretching.

It is also important to monitor your breathing. Muscles must receive sufficient oxygen. Therefore, when exerting effort, you need to inhale, and when relaxing, exhale.

8 exercises to enlarge your bust

Physical activity will help not only pump up your chest, but also improve the condition of the muscles of the upper arms.

It is necessary to remember that no matter what exercise you choose, you will not be able to enlarge your breasts by several sizes. You will only be able to tighten the skin and add a few centimeters to the volume.

The load must be increased gradually, so you need to start with the easiest exercises and gradually move on to the heavier ones:

To get the desired result, you must perform at least three approaches. Changes can be noticed after just a few months of regular training. But it is very important to eat right.

In order for physical activity to promote breast growth rather than shrinkage, you need to provide the body with fats, carbohydrates and proteins.
A contrast shower will be a useful addition to your training. It will help make the breast skin firm and toned. Alternating cold and hot water must be done every day. You should also avoid exposure to sunlight on the skin of the mammary glands, as ultraviolet radiation worsens its condition, makes it flabby and contributes to the appearance of wrinkles.

You can make your body attractive not only through plastic surgery. True, this requires a lot of effort, but the result is worth it. Sports will help preserve the beauty and firmness of your bust for many years. The main thing is to monitor the technique of doing the exercises and practice regularly.

To maintain charm, a woman must take care of herself and watch her figure. Breasts are one of the parts of the body that men pay most attention to. You should not believe them when they emphasize the beauty of your eyes. They are actually looking at breasts that are in perfect shape. With age and after feeding a child, the breasts begin to sag, which not only does not attract the opposite sex, but also embarrasses the woman herself. In the fight for beautiful forms, effective weapons will be chest lift exercises.

Correct posture

Just as theater begins with a hanger, so beautiful, toned breasts begin with correct posture: a slightly raised chin, straightened shoulders, a straight back. If you find it difficult to maintain posture, the following exercises will help you:

• Pick up a large, heavy book and place it on your head. Walk around the house with her for 10 minutes. To develop the habit of correct posture, repeat this exercise every day;
• Stand with your back to the wall. Press your shoulder blades, buttocks, back of your head, heels and calves firmly against the wall. Stretch your arms out to the sides and slowly lower them. Having remembered this position, accept it by taking a step forward. This exercise will allow you to remember what correct posture should be;
• Lie down on the floor. Bend your arms at the elbow joints, place one palm on the other. Place your forehead on your palms. Bring your heels together and straighten your legs. Raising your arms to the side, lift your torso. The chin should not rise up, and the hands should not fall down. You need to fix this position for 2-3 seconds and return to the starting position. Do another 5-7 approaches.

Exercises with balls

Once correct posture has been developed, you can move on to the main exercises. We recommend starting with simple exercises with a ball:

• Shrinking

Take a medium-sized rubber ball in your hands. Press the ball to your chest and squeeze as hard as you can for 5 seconds. Lowering your hands, repeat squeezing 10-12 times;

• Push ups

You will need a large exercise ball. Lie on your stomach. Move your hands forward a little so that your feet are positioned on the ball. Place your hands on the floor perpendicular to your shoulders, slightly wider than shoulder-width apart. Bend your elbows and slowly lower yourself down. Perform push-ups 10 times.

Exercises while sitting

Can be performed while sitting. Several exercises that you do regularly will make your breasts more beautiful:

• Sit on a chair. Press your palms tightly together towards your chest. Hands up. Repeat the exercise 15 times.
• Sit cross-legged. Pressing your palms together, spread your elbows so that the angle between your forearm and elbow is 90 degrees. Raising your palms up, connect your elbows and spread them in opposite directions. In this case, you cannot separate your palms. Repeat 15 times.
• Bend your arms, keeping your elbows close to your body. Place your fingers off your shoulders. Connect the shoulder blades together. Move your shoulders back and forth, up and down, up and down. Duplicate 15 times.

Exercises while standing

You also need to remember about exercises that can be performed while standing. Here are a few of them:

• Standing straight, place your feet shoulder-width apart. Bringing your palms together with the backs of your hands, keep your elbows at chest level. Press on your palms. After counting to 10, lower your arms down. Repeat 10 times;
• Standing straight, bend your elbows and lift them up so that they are at shoulder level. Place your palms down. Straighten your fingers and bring them together just below your collarbones. Pull your elbows back sharply, separating your palms. Please note that your shoulders should not droop when performing the exercise. Make jerks on the count of “one and two”, and on “three” spread your arms to the sides, gradually moving them back. On the count of four, return to your starting position. Repeat the exercise 8 times;
• Place your feet shoulder-width apart. Place your left hand on your thigh and make a large circle with your right. Do 5 movements forward and 5 backwards. Change hands and repeat the exercise;
• The simplest exercise: stand up straight and clasp your body with your arms as tightly as possible. During this exercise you should feel the muscles stretching.

Simple exercises allow you to lift your chest by making the muscles elastic and firm. It is important to note that daily physical exercise will have a beneficial effect not only on the most appetizing part of the female body, but also on the general state of health.

Passion for sports is a sign of a person’s desire to improve. Some people start exercising in order to lose excess weight, some want to pump up their muscles, and some simply enjoy playing sports. However, in any case, daily training requires a certain amount of organization and self-discipline from a person.

Both men and women would like to have a beautiful and fit figure. However, even those who start playing sports often do not finish the job, namely, to a visible result. Why do most people quit classes? This happens because at the beginning of training it can be quite difficult to perform the exercises, but after 1-2 weeks the body gets used to it.

Girls are quite often interested in exercises that will help pump up the muscles of the abdominals, buttocks, thighs, and chest. The question often arises: is it possible to pump up the breasts with exercises and enlarge them at the same time? Let's try to understand this issue.

The breast itself consists of small mammary glands, which unite into a common duct and end at the nipple. The glands are divided into small lobules by fibro-fatty layers. There is no muscle tissue in the gland itself. The structure of the mammary gland can be seen in the photo.

Thus, you can pump up and enlarge only the pectoral muscles located under the chest. However, don't be upset. Exercise does provide benefits for bust beauty in women. Pumped up chest muscles better support the mammary gland. Thus, visually the breasts will become more elastic and toned, which can have a slight effect of increasing its volume. But you need to remember that visible results cannot be obtained quickly, after 1-2 days of training. Only regular and long-term training can guarantee the formation of a beautiful and firm bust.

How can weight loss diets affect the condition of the mammary glands?

Why can sudden weight loss negatively affect the bust? A third of the total volume of the mammary glands is adipose tissue. Typically, weight loss diets are aimed at burning body fat by reducing the amount of food consumed. And the first thing that reflects the result of a weight loss diet is a woman’s bust. Accordingly, after a week of a strict diet for weight loss, you can notice that your breasts are sagging. No one will appreciate flabby skin either.

What can be done to prevent this from happening? Probably the most correct thing would be a combination of a gentle diet for weight loss with physical training and the use of care products. To prevent sagging breasts, a woman’s diet must include foods containing carbohydrates and proteins, minerals and vitamins. Also, good nutrition will ensure healthy and elastic skin. This is why it is better to increase the amount of fat you burn and do more exercise rather than fasting. Training various muscle groups will help to shape the female figure in the best possible way without significant damage to the mammary glands.

How to tighten your breasts?

In the life of every woman, sooner or later the question arises: how to tighten sagging breasts? Many are sure that if the breasts are sagging, then this can only be corrected through surgery. Some people think that some creams and masks will help. However, is this so? How to lift sagging breasts? Surgery is, of course, also an option, but not for everyone. Creams and masks affect mainly the skin of the bust.

Sagging breasts occur in women of all ages. For some, this phenomenon is observed after childbirth and breastfeeding, for others, changes become noticeable only after reaching a certain age, and those with large breasts can observe this even at a young age. Sagging breasts can also be observed in women after rapid weight loss.

What to do if your breasts are sagging? How to get elastic skin and increase the elasticity of bust muscles? Of course, you need to start daily physical exercise. There are a number of exercises, after which, female breasts will acquire an attractive appearance. Of course, it is unlikely that it will be possible to increase its size, but it is possible to lift and tighten the bust. And in combination with a massage, a contrast shower and the use of cosmetics, you can also get beautiful and elastic skin.

Training in the gym

Of course, you can work out much more effectively in the gym than at home. There are the necessary exercise machines, dumbbells of different weights, as well as instructors who can check and correct the correctness of the exercise and give valuable recommendations.

Beginners are recommended to start training in the gym with exercise machines, as well as dumbbells with light weights. After sufficient muscle strengthening, the load needs to be increased. Then you can move on to training with a barbell.

Many women are horrified by this kind of activity, believing that it is only for men. However, in fairness, it is worth noting that even with intense and regular strength exercises, a woman will never be able to build the same muscles as a man. It is so inherent in nature that a woman’s body remains feminine in any case and it is impossible for them to grow massive steel muscles. This is due to hormonal levels. However, it is quite possible to pump up the pectoral muscles and strengthen them.

Barbell exercises are most effective for pumping up your chest. The results of such training are visible quite quickly, after a few weeks. If you do without a barbell, it may take years to achieve the same effect. If a woman’s arms are still weak for the barbell, then she is recommended to do exercises on various machines under the supervision of an instructor. Only by strengthening the muscles can you increase the load.

Push-ups are the most accessible exercise

How to tighten your breasts at home? The most popular and effective exercise for pumping up a woman's bust at home is considered to be push-ups. There are a lot of options for performing this exercise, but its effectiveness is high. Push-ups allow you to strengthen and pump up your pectoral muscles. Women starting training are recommended to first do push-ups from a bench, from a wall, or with their knees bent. Options for doing push-ups are shown in the photo.

Then the load on the muscles should be gradually increased. The only condition for performing push-ups correctly is a straight torso, that is, the entire load of the workout should be felt only by the muscles of the arms and chest. You should not do the exercise too quickly, as the muscles must fully tense and relax.

Such workouts are undoubtedly more comfortable to perform in the gym. However, this is also quite possible at home. You need to start with dumbbells of the most comfortable weight, then make your workouts heavier. For this exercise, dumbbells from 1 to 5 kg are usually used. Doing this type of exercise may be difficult at first, but the results are worth it. If you regularly do exercises with dumbbells, then even the weakest muscles will soon become stronger and will better support the mammary gland.

Exercises using dumbbells can also be varied. You can spread your arms with dumbbells to the sides and bring them together, lift them up and bring them towards you, and much more. Such training will be most effective when using an incline bench. The only condition for effective breast pumping is considered to be correct distribution of the load. This is quite easy to check: the tension in the pectoral muscles should be greater than the muscles in the arms. Variants of exercises with dumbbells are presented in the photo.

How to tighten sagging breasts if there is practically no time for training? Isometric exercises, also known as static exercises, can be performed anywhere and at any time. Their essence is to tense the muscles of the bust and arms. To do this, you need to put your palms together in front of you and squeeze them for as long as possible. The same can be done using a small elastic ball, as shown in the photo.

To check the correctness of the exercise, you need to concentrate your attention on the pectoral muscles, which should be as tense as possible. After 3-4 minutes of doing the exercise, you need to take a short break and repeat the load.

Stretch for chest muscles

Exercises for stretching the pectoral muscles, or stretching training, are used as final exercises after the main training complex. To do this, you need to clasp your hands behind your back and slowly lift them up. In the maximum raised position of your arms, you need to hold the stretch for about 20-30 seconds. You can also rest your hands on the doorway and bend forward until you feel a slight sensation of muscle tension in the bust area.

Exercises using an expander

Using an expander also gives good results. You can stretch it in front of you, on the side, above, behind your back, or as your imagination dictates. Such training for several minutes in several approaches can give good results. Even if a woman’s breasts are sagging, regular training with an expander will help pump up and strengthen the pectoral muscles and improve the appearance of the bust.

Sports and the female bust

What can physical exercises do for a beautiful bust? First of all, daily workouts, even not too long, will help tighten the skin of the mammary glands and pump up the pectoral muscles. However, it will not be possible to quickly pump up the pectoral muscles. To get good results, you need regular training and proper exercise. That is why it is important to listen carefully to the instructor or carefully work through the exercises in the video lessons.

If a woman has sagging breasts, then, instead of falling into despair, she should pull herself together and start taking care of herself. Good care and regular exercise will help maintain a beautiful bust and lift it.

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For a woman, the question “How to keep my breasts firm?” is one of the main questions regarding your appearance. After all, it’s no secret that for men, firm breasts are one of the standards of a woman’s beauty. We will tell you how to tighten your breasts and what methods exist for this in our article.

Over time, breasts lose their shape and this can be contributed by quite a few factors, such as: age, pregnancy, breastfeeding, sudden weight loss, illness, large breast size, poor diet, smoking, alcohol, and weak pectoral muscles. Many people turn to plastic surgeons for help. The result of such operations is often sad.

IMPORTANT: you can tighten your breasts at home without harming your health, but to get the desired result, you need to spend a lot of time and effort.

How to tighten your breasts at home? Home remedies for breast lift

There are quite a few ways to tighten your breasts without leaving home:

• Firstly, this is daily care for her, which consists of a contrast shower
• Secondly, the use of special creams, which include collagen and echinacea, lotions, oils (essential oils of cypress, spearmint or lemongrass) and masks
• Thirdly, a set of physical exercises aimed at strengthening the pectoral and back muscles.
• Fourth, massage
• Fifth, wearing the right bra (more than 80% of women wear it incorrectly)
• And lastly, proper nutrition and diet for the breast.

IMPORTANT: if you use just one tightening method, you will not see results. This needs to be done comprehensively.

Breast lift massage

With the help of massage, you can not only get pleasant sensations, but also effectively and painlessly tighten your breasts. Its principle is based on stimulation of blood circulation, saturation of tissues with oxygen and metabolic processes. There are several types of massage:

• Aqua massage. Performed for 10 minutes under running water at a comfortable temperature. Using circular movements, massage the area from the chest to the armpits up and down, while increasing the flow of water. After the procedure, it is recommended to rub the skin and apply corrective cream. You can also perform a diffused jet massage for 20 minutes. Just when finished, do not rub under any circumstances, soak the drops of water with a towel and apply a nourishing cream. This massage will tighten your breasts
• Massage for breast correction and enlargement . Take a special oil or cream, rub it in your palms and massage in a circular motion, rub into the skin for no more than 5 minutes. Movements in the chest area should be directed towards the center, and under the chest - towards the armpits. After rubbing, hug your chest with your fingers from above and below, and move with vibration movements from the center to the armpits
• Massage according to the methods of Ancient China . Place the middle of your palms on the center of your nipples and rotate in a circular motion, from the shoulder to the center (9 times). After this, you need to inhale, and as you exhale, press your chest towards you (do the exercise 9 times). Do it one by one
• Vacuum massage . Apply oil or cream to the skin of the breast and use a massager to massage from the area around the nipple to the armpit. The procedure is carried out lying down and takes no more than 15 minutes.

Cosmetic oils for breast lift

Cosmetic oil is basic; it is made from the kernels, seeds and fruits of plants using cold pressing.

Thanks to this, the natural properties of the ingredients are preserved. Biologically active substances, micro and macro elements activate collagen synthesis processes, improve blood circulation, normalize metabolism, thereby nourishing and moisturizing the skin, giving elasticity and rejuvenating it.

IMPORTANT: cosmetic oil is used undiluted

Such oils that promote breast tightening include: wheat germ oil, sweet almond oil, jojoba oil, cocoa oil, evening primrose oil, grape seed oil, olive oil and flaxseed oil.

Essential oils for breast lift

Essential oils are highly concentrated liquids that have the same properties as cosmetic ones, and at the same time help to increase the amount of estrogen, relieve skin stress and renovate it. These oils include: geranium, rosemary, ylang-ylang, fennel, star anise, patchouli and common juniper. Here are a few recipes to help transform your breasts:

• For breast growth use a complex of grape seed oils, ylang-ylang, clary sage and geranium (in the proportion of 25/12/2/11 drops)
• For elasticity a collection of jojoba, fennel, hop and hazel oils is suitable (in the proportion of 10/4/2/10 drops)
• For breast lift a mixture of fennel, anise, rosemary (7/5/3) and 30 ml of base oil. This mixture should be rubbed 1-2 times a day, avoiding the nipple area
• For fading breast skin you need to mix 20 ml of jojoba oil, 10 ml of avocado and add a few drops of dill, geranium, cypress and sage oils (4/2/2/1)

For breast growth and firmness, you can also take a bath with the addition of any of the above oils. Use them as a compress and add to cosmetic oils.

IMPORTANT: observe the proportions of oils, because If you add too much, you may get burned. Make sure that there are no allergies to them and be confident in the naturalness of the product.

Breast lift exercises

Exercises for breast lift will bring visible results if you do them regularly, but you don’t need to overstrain your body. A set of such workouts helps improve blood circulation, which in turn tones and tightens the chest, and also strengthens the thoracic regions.

IMPORTANT: before starting exercises, be sure to warm up and stretch so as not to injure your muscles.

What exercises exist for breast lift? (perform each 8-10 times)

• Push ups. The emphasis is on the pectoral muscles. It is advisable to perform it from the floor, but if it is difficult at first, rest on your knees. Place your hands slightly wider than your shoulders and try to keep your back straight and not sagging

• . Bring your palms together so that your elbows are at chest level and perform compressions. In this case, do not immediately relax your hands, but hold them tense for 10 seconds. For convenience, you can perform this exercise with a ball.

Similar to exercise “2”, we only change the position of the hands - we raise them above the head.

• Hand raise with dumbbells . Set up a bench of stools, lie face down and raise your arms with dumbbells, keeping your feet pressed to the floor. As you inhale, we spread our arms to the sides to chest level, as we exhale, we raise them up.
• Raising arms with dumbbells at an angle of 45 degrees . For this exercise, sit on a chair or sofa if it is tilted at 45 degrees and raise your arms up and down
• Hand raise with dumbbells on the ball . Sit on the fitball, leaning your chest on it, bend your arms at the elbow and spread them to the side. Perform the swing motion.
• Squats. Place your feet shoulder-width apart, your back straight, your hands clasped behind your head - do squats. Alternatively, you can stretch your arms out in front of you
• Swing your arms in a boxing stance . Stand in a boxing stance (left foot half a step from your right, and your right leg perpendicular to it) and box with light dumbbells with your hands. If at the same time you do not feel that the chest muscles are tense, tense them yourself when swinging

Masks for breast lift

Recipe No. 1: you need to mix 100 grams of sour cream, 1 egg and 2 tbsp. olive oil and, without touching the areolas and nipples, apply the mixture for 15-20 minutes on previously cleansed breast skin.
Recipe No. 2: dilute 1 tbsp. cottage cheese with warm milk, so that it turns out like sour cream. Apply for 15-20 minutes and rinse.
Recipe No. 3: take 2 leaves of white cabbage, grate on a fine grater and add 2 drops of castor oil. Apply the resulting paste to your chest for 15 minutes and rinse off.
Recipe No. 4: 1 tbsp. honey and 300 gr. white clay. Apply the mixture for 15-20 minutes and rinse with warm water.

IMPORTANT: use masks only 2 times a week

Breast tightening cream. Which to choose?

You can make a cream to create a lifting effect yourself, using very simple products from any housewife:

• To do this, pour 2 tablespoons of boiling water. oatmeal and let sit for 20 minutes. Knead and rub the resulting cream into the skin of the chest in a circular motion.
• Or for this, take 2 tbsp. soybean oil, 1 tsp. honey and cream. Rub the resulting cream in a circular motion and rinse off after 15 minutes.

But not every woman wants to make cream at home; for many it is easier to buy ready-made cream at the pharmacy. Such creams contain components - polysaccharides and peptides, which activate breast cells and promote the production of collagen and elastin, and due to which the breasts acquire elasticity.

It also contains vitamins E and C, essential oils, wheat proteins and seaweed. When choosing, there is only one question: which one is better? To determine whether a cream is good or not, it must meet certain criteria:

• Contain natural ingredients
• Do not have a strong or unpleasant odor
• Absorb into skin
• Do not form a greasy film on the skin

There are creams that contain estrogen. Correct use of this ointment enlarges the breasts and gives them firmness. But since this is a hormonal drug, you need to consult a doctor before use and be healthy.

IMPORTANT: to achieve results, use the cream daily and store the cream in the refrigerator.

Video. How to tighten your breasts at home?

How to tighten large breasts at home?

The larger the breasts, the more difficult it is to tighten them. To achieve visible results, you need to use the instructions:

• Before taking a bath, rinse your breasts with cool water (will give elasticity)
• After a shower, gently massage your breasts using cosmetic oils.
• Make masks several times a week, for example, from 100 grams of sour cream, 2 tbsp. olive oil and 1 egg for 30 minutes
• After the mask, three days later, make a cream from oatmeal (2 tbsp and boiling water)

IMPORTANT: alternate masks and creams to strengthen the breasts.

• Do exercises to lift large chests a couple of times a week, starting with push-ups

IMPORTANT: during push-ups, focus on the chest area, not the stomach.

• After exercises, during rest, you need to stretch your arms to the side and make circular movements
• For the best effect, use tightening cosmetics

How should you eat to preserve breasts? Diet for breasts

• It is very important to consume vegetable and animal fats
• vegetables and fruits rich in vitamins A and E
• eat foods rich in protein (seafood and dairy products)
• It is recommended to eat bran bread and cereal porridges
• limit salt intake
• drink freshly squeezed juices, green and white tea, and red wine

Diet for breasts

As you know, during any diet, it is the breasts that lose weight and lose their shape first. In order for it to remain elastic, there is a low-calorie diet that will help you lose weight without consequences for the bust.

IMPORTANT: daily calorie intake is from 1400-1500 per day.

Diet menu No. 1 :

• for breakfast you eat 25 grams of oatmeal diluted with milk, a soft-boiled egg and toast
• for lunch a chicken sandwich and an apple
• for dinner, beef casserole, 125 grams of jacket potatoes, green vegetables
• for a snack you can eat a chocolate bar and an apple

Diet menu No. 2:

• For breakfast, prepare an omelette of two eggs, a cup of tea or coffee, any vegetable
• for second breakfast 200 grams of low-calorie cottage cheese
• for lunch vegetable soup, 200 grams of meat, vegetable salad dressed with olive oil
• for an afternoon snack 150 grams of low-fat yogurt
• for dinner, eat steamed beef, turkey or chicken cutlets and steamed vegetables (fresh can be used)

IMPORTANT: combine diet with a set of physical exercises

Safe methods of breast lift include any cosmetic procedure, except plastic surgery.

Myostimulation – a procedure using a portable unit with two mini disks that are attached to the chest. Through which a weak current passes, stimulating muscle tissue.
Mesotherapy – introduction of active substances under the skin of the breast that saturate it with oxygen.
Biorevitalization – injection of a special acid – hyauluronate.
Microcurrent– procedure with targeted pulse currents.
Breast lift with threads — the procedure for introducing a gold thread or Aptos thread under local anesthesia (suitable for women with small breasts).

You can take care of the beauty of your breasts at home. The main thing is not to forget to do this comprehensively and regularly.

Video: How to tighten your breasts in 10 minutes a day?

Breast Lift Exercises

Greetings, my dear visitor!

If you are looking for breast tightening and correction exercises that really give effective results, then you have found them on this page. I congratulate you on this.

As most women know, breast shape depends on many factors. These include: skin condition, hormonal levels, breast elasticity and fullness, size, etc. Breast exercises are one of the methods for correcting breast shape. Use chest exercises in combination with other methods, then success will be guaranteed and your breasts will become high and attractive.

To begin with, I want to offer you the most important secret of Eastern geishas. This exercise remarkably lifts the shape of the breast, promotes its elasticity and fullness.

Stand up straight, place your hands on your waist. From this position, rise onto your toes and simultaneously move both elbows back.
Repeat this exercise rhythmically 30 times.

During exercise, inhale through your nose and exhale through your mouth. It is important when performing the exercise to push your chest forward while abducting your elbows.

A Few More Very Effective Chest Exercises

When performed daily, these exercises, in combination with other procedures, will help achieve visible results within 5 weeks.

1. Standing on your knees, resting your hands on a low support located about a meter away from you (for example, the edge of a sofa). Bend your elbows and at the same time touch your chest to the edge of the sofa.
Then, using only the strength of your arms, return to the starting position. Try to keep your hands shoulder-width apart and avoid arching your lower back.

Perform this chest exercise as many times as you can, gradually building up to 15 repetitions. When you master this exercise, you can move on to push-ups from the sofa. And then - to push-ups from the floor.

2. Bend your elbows and bring your palms together at chest level. At the same time, try as hard as you can to press your palms against each other to feel how your chest muscles tighten. Stay in this position for 10 seconds. And then relax. Repeat this exercise 15-20 times. Try to achieve maximum muscle tension. Then raise your arms bent at the elbows above your head. Join your palms and repeat this exercise 15-20 times.

3. For this exercise you will need an expander or elastic band. Stand on the floor or sit on a chair, straighten your back and straighten your shoulders. Take an expander or elastic band in your hands and stretch it straight in front of you at shoulder level. Begin to spread your arms to the sides, pulling the elastic band.

Try to move your arms back as far as possible. Hold at the extreme point for 10 seconds, and then slowly return to the starting position. Repeat this chest exercise 10-15 times. Make sure your hands are always in the same line.

4. Lie on the floor, spread your arms to the sides. Tightening your arm muscles, try to lift your chest (as you inhale). Then return to the starting position, relax your arms and exhale. Repeat this chest exercise 15 times.

5. Feet shoulder width apart. Left hand on hip. With your right hand, make a large circle in the air. The chest muscles should be tense. Describe three circles forward, three back and change hands. Repeat this chest exercise 8-10 times with each arm. Then perform the exercise with both hands at the same time, imitating the movements of a swimmer.
Try to do everything at a fast pace. To increase the load on the chest muscles, you can perform this exercise with dumbbells.

6. Lie on the floor, bend your knees and place your feet on the floor. Take a dumbbell in each hand and raise your arms straight up. Inhale and slowly spread your arms out to the sides without touching the floor. Stay in this position for 10 seconds.

While doing exercises, try to feel the stretch in your chest muscles. As you exhale, return to the starting position. Make sure that when raising your arms, your spine is pressed to the floor and not arched.

You don’t have to do all the chest exercises given here, just choose exactly those exercises that you want to do, these will be the most effective exercises for correcting your bust, believe me, this is true.

Don't tell me you don't have time for this. Those who want, look for opportunities, and those who don’t want, find reasons. There are no ugly women, there are women who don't want to be beautiful!

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With great respect to you, Tatyana Zaitseva,
project administrator,
professional nutritionist and cosmetologist,
author of e-books and articles
about beauty and health of the body.