Some women of all ages are looking for ways to enhance their bustlines, whether they are looking for increases in size or ways to give themselves a lift without going under the knife. Plenty of gimmicks, ranging from pills to push-up bras, are on the market for these women, but if you have a little patience and dedication you can use exercise to help you achieve your goal.
Work Out at Home
A few simple exercises you can do at home will give you the results you are looking for over time. A simple push-up is a great way to build your pectoral muscles, which in turn will give your breasts a lift and make them firm. Two variations of the push-up, a declined push-up and a pectoral push-up, also will help develop the muscles in your chest.
For a declined push-up, elevate your feet on a flat bench or some other flat surface that will allow you to do a push up with your back flat. You can also vary how far you keep your hands apart to increase or decrease intensity.
For a pectoral push-up, position yourself in the same position as you would for a regular push-up except keep your forearms on the floor and your arms bent at the elbows. Your palms should also be flat on the floor. This type of push-up puts more focus on your chest instead of your arms.
Gym Exercises
The equipment available at the gym is a great way to work on your chest, but make sure a trainer is available to show you use them correctly. Two sets of 15-20 repetitions on the dip bars and the pec deck will show you results.
You can also use weights to build your chest muscles, like doing two sets of 10 repetitions of dumbell flys. While lying on your back on a flat bench, have a spotter hand you a set of weights, one in each hand. You can start with light weights and work up to heavier weights. With your arms bent at the elbows and your palms facing away from you, lift your arms and pull them together until the weights touch, moving slow and controlled. Bring your arms back down and repeat for two sets of 10-12 repetitions.
Tags: your arms, your chest, arms bent, arms bent elbows, back flat