The best exercises for a firmer bust

Want bigger, perkier boobs? Push-ups aren't your only options, though. There's a better way to give your bust a lift: These exercises will enhance the look of your breasts and make them appear bigger. No surgery required!

 

Working the chest from multiple angles with enough weight ensures plenty of stimulus to develop the muscles. This can give you bigger-looking, perkier breasts in no time.

 

Workout routine:

–    Warm up with 5 minutes of light cardio or do these exercises after your regular cardio or strength workout
–    do 8 - 12 reps per set and perform 2-3 sets of each exercise
–    rest briefly between sets to keep the intensity high
–    do this workout 3-4 days a week

 

Dumbbell Bench Press:

Starting position: Lie down on a flat bench with a dumbbell in each hand. Lift up the dumbbells vertically till they are above your collarbone. Stabilize your body by pressing your shoulders, head and hips against the bench.
–    Move down slowly and in a controlled way both dumbbells until they are at the middle height of your chest.
–    Then as you breathe out, use your chest to push the dumbbells up. At the top, squeeze your chest and hold it for a second.
–    Begin to come back slowly and lift them up again to the starting position.
–    Repeat this process as often as it is mentioned on your workout routine!

Incline Dumbbell Bench Press:

Starting position: Lie down on an inclined bench with a dumbbell in each hand. Lift the dumbbells up vertically till they are above your shoulder joint. The dumbbells should touch at the top. Stabilize your body by pressing your shoulders, head and hips against the bench.
–    Move down both dumbbells slowly and controlledly till your forearms are in a vertical position and the dumbbells are on shoulder height.
–    Then as you breathe out, use your chest to push up the dumbbells in a flat arch. At the top, squeeze your chest and hold it for a second.
–    Begin coming back slowly and lift them up again to the starting position.
–    Repeat this process as often as it is mentioned on your workout routine!

Incline Dumbbell Flyes:

Starting position: Lie down on an inclined bench positioned at an inclined angle of 45 degrees. Take a dumbbell in each hand and extend your arms above you with a slight bend at the elbows. Rotate your wrists so that the palms of your hands are facing you.
–    Breathe in and move down both dumbbells slowly and controlledly. Your arms need to be kept extended - just lower the arms holding the dumbbells! Keep going down until your hands are almost parallel to the floor.
–    Make a short break and as you breathe in bring the dumbbells slowly and controlledly back into the starting position until they slightly touch. At the top, squeeze your chest and hold it for a second.
–    Come back slowly and lift the dumbbells up, resuming the starting position.
–    Repeat this process as often as it is mentioned on your workout routine!

Push ups:

Starting position: This is one of the easiest but most effective exercise for chest, shoulders and arms. No equipment needed - just your bodyweight!
–    Lie on the floor, face down and place your hands at a bit more than shoulder width.
–    Breathe in and lower your body slowly and controlledly till your torso is close to the floor.
–    Hold the lowest position for about one second, breath out and start stretching your arms until your body is back to the starting position.
–    Repeat this process as often as it is mentioned on your workout routine!
Tip: Always keep your back straight!

Push up to side plank:

Starting position: Start in push-up position on the floor or on an exercise mat.
–    Perform a push-up and before reaching the top position shift your body on one side and raise the opposing side’s arm upwards. (Hold this position for some seconds)
–    Return to the starting position and repeat the motion this time shifting to the other side.
–    Repeat this process as often as it is mentioned on your home workout routine.

 

Note: choose weights that are heavy enough. You should feel like you could do about 15 to 20 reps per set, but not more. It’s important to challenge yourself, otherwise muscle growth won’t take place. Perform the following routine twice a week.