6 workouts for a firmer bust

It is a known fact that physical exercises are much more effective than diets, when we speak about figure correction. The combination of exercises and diet can make wonders with the female body.

This also applies to the increase of the bust. If you combine proper nutrition with regular physical activity, after a couple of months you will notice an impressive result.

How to enlarge your breasts with exercises, and which ones are suitable for workout at home?

Many women are not haunted by the issue of breast augmentation. They think that small forms are less attractive.

Most of them think that if the bust is at least a size or two larger, then the attention from the opposite sex will increase noticeably.

It is absolutely possible to make your breast larger with the help of exercises, but only if you exercise on a regular basis. You should work out not less than three or four times a week. You can increase your loads after 2-3 months of exercising.

These six workouts will help you to create a firmer bust: Push Ups, Balance Push Ups, Dumbbell Flys, Reverse Dumbbell Flys, Chest Dips and Chest Press. You should repeat each exercise for as many repetitions as you can.

Your pectoral muscles should become as strained as possible. After the first classes it can be a little painful, but it should not be very strong.

After 3-4 weeks, you need to change the exercises, because the body will get used to the monotonous loads, and your training will not be so effective.

#1. Push Ups

1. With your legs extended back, place the hands below the shoulders, slightly wider than shoulder width apart.
2. Start bending your elbows and lower your chest until it’s just above the floor.
3. Push back to the starting position. A 1-second push, 1-second pause, 2-second down count is ideal.
4. Repeat.

While doing the push-up exercise focus on keeping your head in line with your torso, and your torso in line with your hips. Engage your core muscles, maintain your body in a straight line and exhale as you push back. Take the pressure off the wrists and place it on the outside of your hands

#2. Balance Push Ups

1. Start in a push up position with your legs extended back, the hands below the shoulders and a medicine ball under your left hand.
2. Start bending your elbows and lower your chest until it’s just above the floor.
3. Push back to the starting position and roll the medicine ball to your right hand.
4. Repeat and roll the medicine ball back and forth throughout the entire set.

Engage your core muscles and keep your spine neutral, with your head in line with your torso and your torso in line with your hips. Breathe in as you lower your chest and exhale as you push back up.

#3. Dumbbell Fly

1. Lie down on a mat with your knees bent and a dumbbell in each hand.
2. Push the dumbbells up toward the ceiling so that your arms are directly over your shoulders and your palms are facing your feet.
3. Lower your arms and repeat the movement.

When doing the dumbbell chest press exercise, keep your spine in a neutral position and breathe out as you push the dumbbells up, being careful not to lock your elbows.

#4. Reverse Dumbbell Fly

1. Grab a set of dumbbells and bend your torso, until your chest is nearly parallel to the floor.
2. Raise your arms out to the sides as you lift the dumbbells.
3. Once both arms are parallel to the floor, pause, and then slowly lower them to the starting position.
4. Repeat.

While doing the bent over lateral raise keep your knees and elbow joints loose and slightly bent, and keep your head in line with your back. Breathe out as you lift the dumbbells and maintain your torso stationary and your core engaged.

#5. Chest Dips

1. Place your hands behind you onto a chair, so that your fingers face forward.
2. Extend your legs and start bending your elbows.
3. Lower your body until your arms are at a 90-degree angle.
4. Lift your body back up until your arms are straight.
5. Repeat.

When doing tricep dips roll your shoulders back, open the chest, keep your neck nice and tall and place your hands underneath your shoulders. Inhale as you bend your elbows and breathe out as you extend the elbows and lift yourself back up.

#6. Chest Press

1. Lie on your back with your knees bent, your back flat and hold a dumbbell in each hand.
2. Squeeze your abs, lift your right shoulder off the floor and punch up with your right arm.
3. Lower your arm to the starting position and repeat with the left arm.

Engage your core, keep your head and neck relaxed and maintain your lower back pressed against the floor. Keep your chin off your chest, look up, and exhale as you lift your shoulder off the floor and punch. Don’t extend your arm completely and breathe in as you slowly return to the initial position.