Breasts are composed primarily of fatty tissue and mammary glands encased in fragile, stretchy skin. The breasts themselves cannot be physically changed by exercise, other than the impact of gaining or losing additional body fat. However, strengthening the supporting chest wall and improving upper body posture will improve breast appearance. Lift breasts naturally with exercises for the pectoral muscles, upper back and shoulders.
Push-ups
The humble push-up is a resistance exercise that uses body weight to build strength. The advantage of resistance exercises like push-ups is that they can be done anywhere and anytime, with no need for special equipment. The Mayo Clinic advises that push-ups work the pectoral muscle group of the chest, as well as tricep muscles on the back of the upper arms. A strong chest wall, combined with toned upper arms, help to physically lift and visually enhance the bust line.
To do the push-up, lie face down on the floor, feet about shoulder-width apart, and hands palms-down and slightly wider than the shoulders. Press with the palms while keeping the back and legs straight, rise up until arms are straight, then bend elbows and slowly lower back down until your nose touches the ground; repeat. For an easier start, push up from the knees rather than the feet; to increase resistance, place feet up on a step or sturdy, well-secured box.
Dumbbell Flyes
“Fitness Magazine” suggests dumbbell flyes to keep breasts looking naturally lifted even if they are diminished in size due to weight loss and exercise.
Hold a dumbbell in each hand–use a very light weight to start–and lie on your back on a weightlifting bench. Keep your feet on the ground off the end of the bench, or bend your knees and place the feet on the bench to ease back strain. Lift the dumbbells straight overhead, above your face, with palms facing inwards and elbows slightly bent so that the dumbbells gently touch one another. Lower the dumbbells to each side slowly and evenly, keeping elbows bent, until the arms are parallel to the ground. Raise the dumbbells slowly back up to the starting position. To vary the impact and work different areas of the pectoral muscles, use an incline or decline bench rather than a flat bench.
Chest Press With Dumbbells
A bench chest press is ideal for pectoral muscle strengthening. Northwest Health Sciences University suggests a flat-bench chest press with dumbbells to strengthen the middle chest wall area, the same exercise on an incline bench to work the upper pectorals, and using a decline bench to impact the lower pectorals. The best impact is gained by doing exercises to strengthen all three pectoral regions.
Lie on your back on a weight bench, with feet flat on the floor, or knees bent and feet on the bench. Grasp a dumbbell in each hand–light weights to start–with elbows bent so that the upper arms are parallel to the floor and perpendicular to your body, with palms facing towards your feet. Straighten elbows, extending arms and pressing the dumbbells towards the ceiling, keeping the weights gliding upwards in a straight, vertical line. Slowly lower to starting position and repeat.
