What part of your body needs extra volume? Good thing it's just your eyelashes—the cosmetics industry can handle that in a jiffy! However, most women still want to change the volume of their bust, not their eyelashes. While the eyes are certainly the window to the soul, scientists say men still notice breasts first. To slightly alter their shape and even add that extra volume, you don't have to go under the knife. You can make your breasts beautiful with simple exercises.
From a physiological point of view
The main problem here is that breasts aren't muscles, which means you can't build them up with exercise machines. Your bust is made up of mammary glands, adipose tissue, and connective tissue. However, if you lose weight, your breast volume naturally decreases due to a reduction in body fat. Your bust is supported by your pectoral muscles—the muscles located in the lower part of your rib cage. These muscles have a positive effect on your breast tone: if you focus on your pectoral muscles in the gym, your bust will become higher and firmer.
Unfortunately, almost no woman can avoid sagging breasts as they age. This applies even to those with smaller busts. Gradually, the ligaments that support the breasts lose their tone and stretch under the natural force of gravity. Sagging is also influenced by your posture, especially how you spend your workdays—are you slouching in front of a computer screen? Put a bright “Straighten Your Back!” sticker on your computer to remind you to keep it straight.
Action plan
You don't have to go to the gym to tone your breasts with exercises. You can do it at home, especially if you have dumbbells. If you don't have any, you can add extra challenge by using two half-liter bottles filled with water or sand.
1. Squeezing your palms
This exercise is great for warming up and is very simple to perform. Place your palms in front of you, keeping your elbows at chest level. Press the heels of your palms together firmly for a count of three, then lower your arms. Repeat 10 times.
2. Finger stretch
To continue the warm-up, interlace your fingers, keeping your elbows at chest level. On a count of three, try to extend your arms out to the sides. Repeat 10 times.
3. Upward-facing dog
This yoga exercise is great for your pectorals. Lie on your stomach with your toes pointed and your hands placed palms down on the floor, elbows bent. Your palms should be at shoulder level. Shift your weight into your palms and slowly lift your upper body, looking up at the ceiling. Important: in this position, your hips should be slightly off the floor, supporting yourself only on your palms and toes. Hold this position for 15 seconds, then lower yourself back to the floor and repeat several times.
4. Against the wall!
Another simple exercise that only requires a wall. Lean against the wall with a wide grip and push against it as hard as you can. Hold this position for 10 seconds, then return to the starting position.
5. Good old push-ups
The vast majority of girls don't like them, but their importance is hard to overstate. Learn to do them correctly, and your chest will thank you! You can use just your palms and feet, but a more gentle version, using your knees, is also acceptable. Ideally, do three sets of 15 push-ups.
6. Lift the dumbbells
For this exercise, lie on your back with your arms extended, holding a dumbbell in each. Slowly raise your arms up, perpendicular to the floor, and then lower them back down. Raise your arms 15 times, then hold them vertically and then curl your arms toward your chest with the dumbbells for another 15 reps. It's best to do three sets of each exercise, alternating between them.
7. Another dumbbell exercise—this time, we'll be lifting them alongside your body. Lie on your back, hold the dumbbells, and raise your straight arms up and over your head. Slowly return your arms to the starting position, and do several sets of 10-15 reps.
8. Bridge
This exercise, familiar to us from our school gymnastics days, turns out to be an excellent chest workout. Lie on your back, raise your arms and place them in a support position, then try to lift your pelvis off the floor, maintaining balance on your palms and heels. Beginners can try doing a bridge with your arms by your sides, so you'll be resting on your shoulder blades.
These same exercises can be performed in the gym's self-training area. You can also find a bodybar there—it's also very beneficial for your chest muscles. In the gym, your main workout spot is the Chest-Press, a chest-training machine where you press weights. Incidentally, although most of the exercises described may seem very static, they (like everything else) should be performed in special bras. You shouldn't exercise without a sports bra at all, especially if you want to firm and firm your breasts. Even small breasts require such bras. In sporting goods stores, choose bras with strong support if you run or dance, and medium support for all other activities, including weight training. And leave the lace at home—it will only get in the way at the gym.
Besides the gym and simple exercises, swimming is, of course, the ideal chest workout. Swimming develops the muscles under your breasts, along with your forearms, giving you a cleavage you'll be proud of. Summer is just around the corner, and the season for revealing dresses is just around the corner, so consider a pool membership.
Helpful tips
- Maintain good posture. When walking, always keep your head up, your back straight, and your chest out. This is not only good for your figure but also for attracting attention.
- Rinse your breasts with cool water every time you shower, or better yet, make this a contrast shower.
- Avoid sunbathing topless. Exposure to intense sunlight is harmful to the delicate skin of your breasts and can lead to various health problems. This also applies to tanning beds: while you're unlikely to sunbathe in a swimsuit, be sure to use tanning sticks and special tanning creams.