Better Bust

bust- exercises
bust- exercises

Exercises for Firmer Breasts

You can’t build breast muscle–there’s none to build– but exercise can raise the pectorals, the platform on which the breasts sit. To develop your pectorals, do these exercises three times a week.
Exercises for Firmer Breasts, Push-Ups, Dumbbell Fly,Chest Press, Crunch & Fly.
Modified Push-Up

Lie on your stomach, bend your knees, and cross your ankles. Bend your elbows and place your palms on the floor a bit to the side and in front of your shoulders. Straighten your arms and lift your body so you’re balanced on your palms and knees. Tuck your chin a few inches toward your chest so your forehead faces the floor. Tighten your abdominal.

Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up. Don’t lock your elbows at the top of the movement and don’t do the dreaded “head bob.” That’s when you dip your head toward the floor without moving any other part of your body. Do 2 sets of 8, working up to 3 sets of 15.
Standing Push-Up

Stand about ten inches from counter. Place hands on counter, arms in front of you, slightly wider than shoulder-width apart. Bend arms at elbow and lower your trunk to the counter and return. Do 2 sets of 8, working up to 3 sets of 15.

Dumbbell Fly:
Best to do with a spotter. Lie on your back on a flat bench. Don’t have a bench? Try using an ironing board between 2 sturdy chairs Grip a five- to ten-pound dumbbell in each hand, palms facing up. Bring arms straight out, and bending elbows slightly, extend arms straight over your chest until weights touch. Do 2 sets of 8, working up to 3 sets of 15.
Full Water Bottles Press

Lie on your back with your feet flat on the floor and a 16-32 oz water bottle or dumbbell in each hand. Push the water bottles up so your arms are directly over your shoulders and your palms face away from you. Pull your abdominal in but don’t jam your back into the floor; don’t let it arch way up, either. Tilt your chin toward your chest.

Lower the water bottles down and a little to the side until your elbows lightly touch the floor. Push the water bottles back up, taking care not to lock your elbows or allow your shoulder blades to rise off the floor. (you can also fill up the water bottles with sand)

Incline Fly:
Lie on the floor with your head, neck and upper back propped up against several large pillows. Hold a water bottle or dumbbell in each hand and press the weights directly above your chest, palms facing each other. Tuck your chin to your chest to align your neck with the rest of your spine, and maintain your natural back posture, neither arched nor flattened.

Spreading your arms apart so that your elbows travel down and to the sides, lower the weights until your elbows lightly touch the floor. Maintaining a constant bend in your elbows, lift the weights back up.