8 BEST EXERCISES TO FIRM AND LIFT UP YOUR BREASTS

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If you think that you can resolve the problem of sagging breasts only by opting for expensive cosmetic procedures, then you are thoroughly mistaken. Just forget about those costly options!

There are several exercises to firm and shape your breasts and, this article is going to elaborate on these very workouts.

Exercises To Firm and Lift Up Your Breasts:

1. DUMBBELL BENCH PRESS:

How To Do:

  • Lie face up on a bench with your arms straight, a dumbbell in each hand.
  • Lower the dumbbells until they’re close to the sides of your chest, then press them back up to the starting position.
  • That’s one rep. Do 10 reps, then go to move 2 without rest.

2. PUSH UPS:

You probably already know and love the core-tightening power of the plank. But after countless sweaty holds, the honeymoon phase does fade. Need to spice things up? Just try these seven variations of the move straight






MAIN MOVE: PLANK
First, here’s how to do a plank: Begin on all fours, with hands directly under shoulders, knees and feet hip-distance apart and fingers spread out. If you’re a beginner, rest on your forearms instead. (This also applies to all subsequent exercises.)

PLANK TO PUSHUP
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Start in plank position with hands shoulder-width.Keeping core tight and glutes engaged, place right elbow on ground, then left elbow on ground. Then place right hand under right shoulder, and left hand under left shoulder. Repeat with left side first

PLANK JUMPING JACKS
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Start in plank position, feet together.Keeping core tight, hop feet apart and back together.

PLANK WITH ARM EXTENSION
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Start in plank position (a). Raise and straighten your right arm, and hold it so that it’s parallel to the rest of your body (b). Lower to the starting position, then raise your other arm and repeat.






ROLLING PLANK
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Rolling plank begins in a typical plank position, but you’ll then rotate to one side into a side plank and hold for ten seconds, then switch to the other in order to tone your obliques as well.

SIDE PLANK AND ROTATE
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Start in a forearm plank position and make sure your elbows are aligned below the shoulders and arms parallel to the body at a shoulder-width distance. Clasp your hands together and engage your inner thighs for an extra workout. Raise your hips so your body forms a line from head to heels. Lower your hips to either side, starting with the left side then on the right side as well.

PLANKING FROG TUCKS
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Starting position: Place your hands on the ground and get into a push up position, make sure your arms are shoulder width apart. Bring one foot under your hips. It doesn’t matter which leg you start with, bring the extended led to your hips and extend your other leg, perform this on each foot this is one rep.

SWISS BALL PLANK WITH FEET ON BENCH
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Place your forearms on a Swiss ball and your feet on a bench. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched. Work up to holding this position for 60 seconds.



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How To Do:

  • Start on all fours, your palms slightly wider than your shoulders, feet close together.
  • Your body should form a straight line from head to toe.
  • Lower down until your chest almost touches the floor. Keep your upper arms at a 45-degree angle to your torso.
  • Pause, then push back to the starting position. Do 10 pushups and rest 90 seconds.

3. Rear Lateral Raise:

How To Do:

The Rear Lateral Raise promises to sculpt your arms in no time. It is also a great chest workout. Here is how you should go about it.

  • Stand straight and keep your feet close.
  • Hold dumbbells in each hand and stretch your hands forward.
  • Bend your knees and move those hips backwards until your torso is parallel to the floor.
  • Raise your arms straight out towards the sides.
  • Pause and then come back to the first position.

4. Tricep dips:

How To Do:

  • Sit on a chair or bench and place hands by your sides facing forward and your legs stretched out.
  • Keep hands where they are and lift yourself off the bench.
  • Slowly lower yourself to the floor in three or four counts by bending elbows.
  • Use the same number of counts to return to starting position.

5. Medicine ball pull over:

How To Do:

  • Hold a medicine ball straight up in the air.
  • Slowly lower the medicine ball behind your head as far as you can, keeping arms lengthened with a soft elbow bend.
  • Squeeze your chest and triceps as you bring the ball back to the original position above your chest.

6. Reverse fly Swiss ball:

How To Do:

  • Place ball directly under hips.
  • Keep pelvis towards ball and core engaged.
  • Place dumbbell in each hand with palms facing down. Place arms out to the side at 45-degree angle.
  • Keeping arms at side, retract shoulder blades down into central pocket.
  • Raise arms then lower back to starting position. Tip: Position ball under hips, keep core engaged and avoid arching of lower back

7. Chest Pass:

How To Do:

The chest pass is yet another move you can do at home to perk up your breasts. Follow the instructions carefully before trying!

  • Lie on the floor with your back straight.
  • Hold a medicine ball with both your hands and place it on your chest.
  • Now keep the abs engaged and throw the ball high up.
  • Catch it back again with your arms straightened.
  • Bring it back to your chest and repeat 3 sets of 10 reps each.

8. INCLINE DUMBBELL BENCH PRESS:

How To Do:

  • Sit on an adjustable bench set to a low incline (about 15 to 30 degrees) and place your feet flat on the floor.
  • Grasp two dumbbells and hold them up above your shoulders, arms straight.
  • Slowly lower the weights down to the sides of your chest.
  • Pause, then press the dumbbells back up toward the ceiling.
  • Do 10 reps, then go to move 4 without rest.
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