The breasts themselves are primarily composed of fatty tissues; exercise cannot increase the amount of tissue in the breast, and weight loss will often cause breast size to decrease as the fat stores of the body are used up. However, particular exercises can strengthen the pectoral muscles, which support the breasts; strengthened pectoral muscles will increase the perkiness of the breasts and will add some additional bulk to the chest area, which often causes the breasts to appear larger. Push-ups and butterflies are two of the most effective exercises to strengthen pectoral muscles.
Push-Ups
Step 1
Lie on the floor, face down, feet extended and legs straight and close together.
Step 2
Place your palms on the floor on either side of your chest with your elbows extended backward.
Step 3
Cross your lower legs and lift your feet up off the floor.
Step 4
Push up with your arms to lift your upper body off of the floor.
Step 5
Keep your upper body in a straight line; don’t allow your bottom to sag or your back to arch.
Step 6
Extend your arms fully, but do not lock your elbows.
Step 7
Hold yourself up to the count of five (increase to counting to ten as you gain arm strength).
Step 8
Lower yourself to the floor slowly, count five, and repeat.
Step 9
Do two sets of five. Increase repetitions as you gain strength in your arm and pectoral muscles.
Butterflies
Step 1
Lie flat on your back on a weight bench or on the floor. Your knees should be up and your feet flat on the floor. Your arms should be out at your sides, extended so that you form a T shape.
Step 2
Hold a dumbbell in each hand.
Step 3
Slowly lift your hands until your arms are extended straight up and the dumbbells are above your chest.
Step 4
Hold for a count of five.
Step 5
Lower your arms slowly back to the floor.
Step 6
Count five and repeat. Do two sets of five. Increase the number of sets as you gain strength. You can also increase the weight as you gain strength in your arm and pectoral muscles.
Warnings
- Take it slow and use very light dumbbells if you’ve never worked with free weights before. You can always build up to more weight as you gain muscle strength.
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