12 Ways To Lift Your Breasts Naturally
Do you want your breasts to look fuller and perkier? If yes then this blog is for you. There are a dozen exercises that you can practice at home and enhance the look and feel of your breasts. The exercises will enhance your posture, physique, and confidence as well. If your breasts are sagging due to age, you must do these exercises.
- Dumbbell Bench Press
Target: Chest Muscles, Pectorals, Shoulders, Upper Back, Biceps, Triceps
How To:
• Lie on your back on a bench with a dumbbell in each hand
• Bring the dumbbells close to your shoulders and keep your feet firm on the floor
• Push the dumbbells above your chest until their heads touch
• Hold the position for a couple of seconds and then back
• Do 3 sets of 8 reps each
- Push-Ups
Target: Pectorals, Shoulders, Serratus Anterior (muscles under the armpit), Triceps, Abs
How To:
• Get into the plank position
• Keep back straight, legs stretched, palms flat on the floor, and hands shoulder-width apart
• Lower your body by flexing your elbows but avoid touching the floor
• Hold for a couple of seconds and then back to the starting position
• Do 3 sets of 8 reps each
- Push-ups With Medicine Ball
Target: Chest Muscles, Core
How To:
• Get into the push-up position with your palms placed on a medicine ball
• The medicine ball should be below your chest and your elbows should be below your shoulders
• Engage your core for push-ups
• Lower your chest to the ball and then back
• Keep the ball firm in its place
• Do 3 sets of 5 reps each
- Wall Push-ups
Target: Pectorals, Deltoids, Lats, Biceps, Triceps
How To:
• Stand at a two feet distance from a wall with your face towards the wall
• Reach your hands to the wall and place your palms firmly on it
• Straighten your back and stretch your legs
• Your legs should be shoulder-width apart at the time of exercising
• Push your chest towards the wall but avoid touching it
• Come back to the starting position
• Do 3 sets of 8 reps each
- Inverted Wall Push-Up
Target: Pectorals, Deltoids, Lats, Traps, Biceps, Triceps, Core
How To:
• Stand before a wall with your back facing the wall
• Bend down and place your palms on the floor
• Walk your feet along the wall until you achieve a comfortable position for push-ups
• Your hands should be shoulder-width apart
• Bend yourself down and then back
• Do 2 sets of 5 reps each
- Incline Dumbbell Fly
Target: Pectorals Major And Minor, Deltoids, Biceps, Lats
How To:
• Lie on your back on an inclined bench with a dumbbell in each hand
• Tighten your core and bring the dumbbells close to your chest
• Extend your arms until your hands make a straight line with your chest
• Hold the pose for a few seconds and then come back to the original position
• Do 3 sets of 8 reps each
- Lying Chest Pass
Target: Shoulders, Lats, Biceps, Forearms, Core
How To:
• Lie on your back with your knees flexed and feet flat on the floor
• Take a medicine ball and hold it close to your chest
• Throw the ball up and get ready to catch the ball as it descends
• Catch the ball before it falls on your chest
• Come down to the starting position for the next rep
• Do 3 sets of 8 reps each
- Bent-Over Lateral Raise
Target: Shoulders, Pectorals, Biceps, Lats, Traps
How To:
• Stand straight with your feet closed and hold a dumbbell in each hand
• Flex your knees slightly and bend a little forward while keeping your head and back in a line
• Extend your arms down to come to the starting position
• Lift the dumbbells to your sides while keeping your arms straight
• Hold the position for a second and then come back to the original position
• Do 3 sets of 8 reps each
Note: Women with pain in the lower back should avoid this exercise.
- Medicine Ball Superman
Target: Pectorals, Shoulders, Biceps
How To:
• Lie down on your stomach with your hands and legs stretched in the opposite direction
• Hold a medicine ball in your hands
• Engage your core and lift your hands and legs simultaneously
• Keep your head down and eyes on the floor
• Lower your hands and legs and raise them again before they touch the floor
• Do 3 sets of 8 reps each
- Incline Dumbbell Chest Press
Target: Pectoral Muscles, Deltoids, Triceps
How To:
• Lie on your back on an inclined bench
• You should be in a half-bent position with your knees flexed and feet flat on the floor
• Hold a dumbbell in each hand
• Push the dumbbells over your chest until their heads touch
• Hold the position for a second and come down to the starting position
• Do 3 sets of 8 reps each
- Barbell Bench Press
Target: Pectorals, Deltoids, Biceps, Lats, Traps, Triceps
How To:
• Lie on your back on a bench with your feet flat on the floor
• Hold a barbell across your chest with your arms slightly broader than the shoulder-width
• Engage your core and push the barbell over your chest
• Hold the position for a few seconds and then come back
• Do 3 sets of 8 reps each
- Exercise Ball Dumbbell Pullover
Target: Pectorals Major, Lats, Serratus Anterior, Deltoids
How To:
• Lied back on an exercise ball and walk a few steps forward to balance your body
• Hold a dumbbell in your hands
• Your shoulders should be touching the exercise ball
• Push the dumbbell over your chest to start
• Lower the dumbbell down to your head
• Hold it for a second and then come back
• Do 3 sets of 8 reps each
Final Thoughts
Many factors contribute to sagging breasts like aging, weight loss, obesity, pregnancy, and not wearing the right bra. But the option of improving your breasts is always available through exercises. And the good thing is that there are plenty of breast lifting exercises available for women of all ages.
Disclaimer: The information provided is for educational purposes only and readers are advised to consider the pros and cons of exercises before starting.
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