Most of us women as we age our breasts begin to sag, this is due to a number of reasons; a decrease in estrogen that comes with age and our breasts are composed of estrogen sensitive cells affecting the way our breasts look. A Change in breast size can also affect our breasts especially with pregnancy, during pregnancy our breast size increases in order to produce milk, but once you stop breastfeeding your breasts may decrease in size which may give it a saggy look. Losing weight has a similar effect to that of pregnancy, if you lose a lot of weight your muscle mass and fatty tissue will decrease but the skin will remain the same and may become stretched, giving your breasts a saggy look.

Unfortunately there is no way to prevent these things from happening however, certain exercises can increase the muscle mass around your chest, it will not increase your breast size but it will lift your breasts making them look perkier and bigger.

Do the following exercises in one session to maximize results and do 2 sets of 8-10 reps for each exercise. The more you do these exercises the stronger your muscles will be and the more accustomed your body will be, so as you continue increase the amount of reps as you see fit.

Warmup; The Cobra

This is a great warmup to your chest exercises. The cobra pose is a great way to activate those muscles. Since this is only a warm up there is no need to do the 2 sets of 8-10 reps for this one

  1. Start by lying on your stomach with your legs extended and the tops of your feet resting on the floor.
  1. Place your hands directly under your shoulders with your elbows tucked in.
  1. Begin to lift your head and chest off the ground while drawing your shoulders back and keeping your neck neutral. Straighten your arms as much as is comfortable.
  1. Hold the pose for 30 seconds and return to the start. Repeat three times.

1. Commandos

If you struggle with this exercise place your knees on the ground instead of your feet this will reduce the weight on your arms

  1. Start By going into the plank position elbows placed on the ground directly under your shoulders, your feet should be a little bit wider than shoulder width, make your back is straight and engage your core do not slouch or arch your back your back should be straight
  1. Push up onto your right hand, until that arm is straight, followed by the left arm to come into a high plank position.
  1. Lower back down to your starting position on your right arm, followed by your left. Keep your spine neutral and your core tight to prevent rocking from side to side throughout. This is one rep

2. Push-Ups 

If you struggle with this exercise place your knees on the ground instead of your feet this will reduce the weight on your arms

  1. Lie face-down, keep your legs together and prop your feet up on your toes. Place your hands palms-down on the floor, approximately a shoulder width apart.
  1. Raise yourself up, using just the strength in your arms, until both arms are fully extended. Your body should be in a straight line from your head to your heels. This is the start and end position for the push up.
  1. Slowly lower your body to the ground until your elbows form a 90-degree angle. Inhale as you go down.
  1. Slowly raise yourself back up into the extended arm position, exhaling as you do. You have now completed one repetition.

3. Cobra Lat pulldown

  1. Lie on your stomach with your legs and arms fully extended
  1. Raises your upper body, bend your arms bringing your shoulder blades together
  1. Lower your upper body and extended your arms

4. Bench dips

  1. Sit up straight on the edge of the bench or chair, extending your legs in front of you and planting your feet firmly on the ground.
  1. Firmly grip the edge of the bench or chair, with your fingers facing downwards. Slowly slide your body off the bench, without moving your legs.
  1. Slowly lower your body towards the floor, keeping your back straight, until your arms form a 90-degree angle.
  1. Straighten the arms again, and push your body back to the original starting position. This is one rep

 5. Traveling plank

  1. Begin in a plank position, elbows placed on the ground directly under your shoulders, your feet should be a little bit wider than shoulder width, make your back is straight and engage your core do not slouch or arch your back your back should be straight
  1. Keeping your core tight, lift your right hand and right foot off the ground, and “step” a foot to the right. This is one rep.
  1. Pause for a second, reset, and move another foot to the right. Complete 8-10 “steps” to the right, then switch sides, and make your way back to the starting point, stepping with your left hand and left foot.

6. Plank reach-under

  1. Again begin in a plank position, elbows placed on the ground directly under your shoulders, your feet should be a little bit wider than shoulder width, make your back is straight and engage your core do not slouch or arch your back your back should be straight
  1. First, step your right foot towards your right hand and then step the left foot towards your left hand
  2. Once you’ve done that, step the right foot back, and then do the same with the left one that’s one rep

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