It seems that these days the world is more obsessed than ever with a woman’s bust. After the huge influx of young women opting for breast surgery procedures in the last five decades, the trend is still going strong and growing year on year. Despite the obvious controversies, and with breast surgery claims rising massively in the last ten years after incidents such as the PIP implant scandal, many women still pine over a perter chest.
So what can you do to achieve a better bust without having to spend a fortune, or put yourself as risk by going under the knife? You would be amazed at the effects that some simple exercises can have on you breasts. Once you start focusing in on the area, you’ll start to notice an improvement in the size, shape and feel of your chest!
Your breasts are made up of two major muscles . These are called the Pectoralis Major and Pectoralis Minor, and there are also many smaller muscles. These muscles lie both beneath your breast tissue and on the breastbone, and connect to the arm bone closest to your shoulder joint.
Here’s three of the best tried and tested exercises you can do that will work these muscles and help you to achieve a more desirable bust:
1. The Bench Press
This exercise is perfect because not only does it works not only your chest muscles, but also your triceps.
How do I do it?
Lie with the middle of your back on top of an exercise ball, making sure your shoulder blades have room to move. Bend your knees at a 90-degree angle and hold two dumbbells next to your armpits with the tops of your hands facing forward. Push the weights up for three counts away from your chest, until your arms are straight. Slowly lower them back into starting position using three counts again. I recommend 3 reps of 10 to start off with.
Not everyone’s favourite, but undeniably effective. A burpee uses your pecs during the push-up segment and also while helping to steady your body before you jump. As well as this, it is a great cardio exercise that will work your shoulders and arms at the same time.
How do I do it?
Start with a push-up. Then, keeping your hands on the ground, jump your legs forward so you are standing in a bent over position. Lift your hands off the ground and jump into the air as high as you can. Now bend over again, place hands flat on the floor and jump feet back into a push- up position. I recommend repeating 3 sets of 20 with 30 seconds break in-between to start with.
3. The Plank Walk
How does it work?
The plank walk works almost every main muscle including your pectorals major and minor. It will really help to firm your breasts, while increasing your core strength.
How do I do it?
Start in a hands plank position, with your palms and toes on the floor, lifting your body up in a straight line. Lift your right hand and left foot and step both a foot to the right. Then lift your right foot and left hand and step them both out to the right. Simply repeat this, taking two full steps in each direction to complete one rep. I recommend completing 30 reps start off with, taking a short break after 10 if you need to.
Most people don’t realise that one of the main reasons breasts begin to sag is because the muscles are not properly toned. When muscles are not toned they will shrink, which causes the nipples to point downwards and the drooping effect to take place. By doing these 3 simple exercises every other day for just 6 weeks, you will start to see a notable difference in your chest!