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DIY: Effective exercises to firm your bosom

Firm and perky breasts are every woman’s dream. Breast tissue primarily consists of fat, so if you lose this fat and develop the pectoral muscles through exercises, it will uplift your breasts and give them a more toned and fuller appearance. Losing fat only from a particular area of the body is not possible. So, it is necessary to include chest exercises also in your whole body workout, this will help you to reduce fat in your breast area. The chest exercises for lifting and preventing breast from sagging are push ups, dumbbell flyes, rowing on the ball, swimming, wall press, chair purvottanasana, towel roll up, barbell bench press and the cobra pose, etc. All these exercises are simple and they do not require much equipment and if they are carried out diligently and regularly, they would harvest desired results for sure.

Push ups

Pushups can be done in various ways. Lie on your stomach and place your palms flat on the ground below your shoulders, now bend your elbows and push your upper torso to rise off the floor without bending your knees to a distance that your arms become straight and be sure that your back is straight and your head is aligned with your spine. To get back, lower yourself towards the floor, keeping your back straight till your chest slightly touches the floor letting the elbows extend outward. Perform as many repetitions as possible.

The cobra pose or bhujangasna

Cobra pose or bhujangasana is a stretching exercise beneficial for the chest area. Lie on the yoga mat with your face down and toes pointing back. Bring your arms forward, placing your palms next to chest on the floor. Press deeply into the floor, inhale and raise your upper body surrendering to a backward motion, allowing your chest to extend upwards. Hold the position for 15 to 20 seconds, exhale and come back to the normal position. Perform at least once daily for best results.

Upward plank pose or purvottanasna

To perform this yoga asana, sit in an upright position on the floor with your legs laid out straight in front. Take your hands behind you and place your palms on the floor with the fingers pointing towards your feet. Now slowly lift your hips, pushing your core and chest high towards the ceiling. Your head and neck should be relaxed and stay aligned with your shoulders. Hold this pose for 20 seconds. Release and repeat 4 to 5 times. This posture stretches the pectoral muscles and gives your breast strength and an instant lift.


Wall press

Stand in front of a wall and place both your hands on the wall. Your feet should be about 2 feet away from each other. Now bend your elbows and gently push your upper body towards the wall. Hold this position for 10 seconds and repeat it 10 times giving yourself a break of 10 seconds in between each repetition. This exercise tightens and stretches your pectoral muscles lifting your breasts for a more firm appearance. The more distance you keep from the wall, the more intense is your workout.

Dips

Dips are an effective and easy exercise which can be carried out in the confines of your home also. This exercise tones and strengthens the sides of pectoral muscles and provides enhanced and firm breasts. Take a low table or a chair, stand with your back towards the chair or the bench. Now bend slightly while placing your palms on the chair behind you. Take one or two steps and lower hips towards the floor in a sitting position, and place all your weight on your arms. When you reach 1 or 2 inches away from the floor, push your body up to the starting position. Do this exercise 10 to 15 times for best results.

Towel roll up

This pilates exercise is helpful in toning the chest and pectoral muscles. Take a rolled, cylindrical shaped towel. Lie down on the floor, bend your knees and keep your hip apart at a feet width with your arms by your side. Place the rolled towel in between your chin and throat. To hold the towel in place, lower your chin slightly. Slide your fingers as far as possible towards your toes while inhaling and exhaling. Hold this position for 2 breaths and do it two times every day.

Swimming

Swimming is one of the most beneficial cardiovascular workout to lose fat of breast and tone them. Weightlessness of water prevents from causing pain in the chest area which is experienced in other forms of cardio exercises. A combination of breast stroke, freestyle and backstroke can give you awesome results. You could join a water aerobics class too for even better results. Swim for 45 minutes thrice or four times a week.

Barbell bench press

Select a barbell which you can lift easily, make sure it is not too heavy to tire you easily. Lie flat on your back on a bench with your feet on the floor. Hold the barbell wider than the shoulder width and bring it slowly to your chest, lifting it from the rack. The barbell should not touch your chest. Now push it upwards until your arms are extended fully and get back to the original position. Repeat it 10 times in a set of 3 for toning your chest muscles.


Rowing on the ball

This exercise is performed on a stability ball with hand-held weights. Sit on the medicinal ball and hold the dumbbells in your hands and bend your elbows slightly, bring the dumbbells to alignment of your rib cage. Extend your arms in front and take them as far as possible and inhale. Now bring your arms back to the starting position while exhaling. This is an excellent exercise to tone your pectoral muscles and deltoids.

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