Women across the country spend thousands of dollars on breast enlargement surgeries. Before you head to the doctor, try exercises to boost what Mother Nature gave you. A few simple weight exercises at the gym can help build the muscles under your breasts, preventing sag and lifting your bust, says Dr. Michele S. Olson, professor of exercise science at Auburn University. You will save money on expensive implants and develop a healthier body inside and out.
Wear a high-quality sports bra during exercise. According to Dr. Peter Bruno, an internist with “Fitness Magazine,” aerobic and high-impact exercises can cause your breasts to sag. To prevent moving backward in your quest for bigger breasts, choose a compression bra if your cup size is A or B or an encapsulation bra if your cup size is C or larger.
Start your chest workout with a bench press. Lie on a flat weight bench with a barbell rack attached. Place your hands shoulder-width apart on the bar and slowly lower to your chest. Push up in a quick, explosive motion. Start with a light weight until you get used to the motion and increase the weight each week.
Position your weight bench at an incline and sit with a dumbbell in each hand. Keep your elbows slightly bent as you bring the dumbbells out and down in a flying motion. Bring the dumbbells back together above your chest. By performing the dumbbell flye exercise at an incline, you will hit your chest muscles from a different angle.
Finish your chest workout with push-ups. Lie face down on the floor with your hands beneath your shoulders. Push your upper body up until your arms are straight while keeping your knees on the ground, if necessary. Keep your back straight as you lower yourself back toward the floor. Push-ups work your shoulders and triceps, in addition to your chest.
Complete two to three sets of eight to 10 repetitions for each exercise. Increase the amount of weight for the bench press and the dumbbell flyes each week to continue building muscle under your breasts.
- Work out with a buddy, especially when bench pressing, to ensure safety and good form.
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