Most women want to enjoy firm, perky breasts, but over the years, ageing, weight loss and pregnancy can really take a toll on the bosom. Unfortunately, short of surgery, there is very little a woman can do to give her bust a dramatic natural uplift. Breast tissue is made up of mostly fat and glands, so there are no exercises that specifically uplift the breast tissue. However, by toning and building up the muscles in the chest under your breasts, you can achieve a fuller, firmer look and moderate uplift.
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Push-ups are one of the most effective exercises for building the pectoral muscles. Even more appealing, they require no equipment and can easily be done at home. Lie face down on the floor with your hands placed underneath your shoulders. Keeping your feet on the ground, use your arms to push your body up. This is the starting position. From there, lower your body toward the ground until your elbows are at a 90-degree angle, then push back up to the starting position. If regular push-ups prove to be too difficult, placing your knees on the ground rather than the feet can be just as effective. Start with a small number of repetitions until you can work your way up to 20 per set. Doing two sets of push-ups per day will be effective, but you may do more if your body is capable.
The Pectoral Fly
The pectoral fly is an exercise that also builds muscle in the chest wall. It can be done using free weights or a machine at the gym. If using free weights, start with a pair of light weights, such as 1 or 0.907kg. Taking one in each hand, lie down on the floor on your back with your arms extended at shoulder height. Your palms should face up. With weights in hand, draw your arms up with elbows slightly bent so that they meet in the middle over your chest. Return your arms to their starting position. Repeat this exercise 8 to 12 times in three sets. As you get comfortable with the exercise, increase the repetitions to 15 and steadily increase the number of sets to five.
The bench press is not just for men. Women looking to uplift their breasts can gain great benefits from the bench press. This exercise can be done with barbells, dumbbells or even a press machine at the gym. Start by selecting a barbell or dumbbells with a weight that you can manage. On a flat weight bench with the weights in line with your chest, push the weights toward the ceiling. Return them to the starting position. Do at least six repetitions and at least three sets. If you can manage it, try to reach 12 repetitions. You can make this exercise more challenging by steadily increasing the weight.
Inclined Bench Presses
Inclined presses are similar to bench presses except for one small difference--they are done on an incline. Inclined presses can be slightly more effective than regular bench presses because the angle at which the weights are lifted helps to better target the muscles under the breast.
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