How to tighten the pectoral muscles exercises for a woman. Effective exercises for a quick breast lift

30.04.202027.05.2017

Toned breasts make a woman seductive and attractive. To maintain her beauty, you can resort to the expensive services of plastic surgery specialists, or you can perform special exercises for tightening the pectoral muscles, which are designed for women.

The breast complex keeps the body toned, ensuring an attractive and sexy figure.

How breast lift exercises work

There are no muscles in the chest itself, so you should not think that correct exercises will allow you to increase its size. By performing such specialized exercises for tightening the pectoral muscles for women, the muscles that support and are responsible for the tone of the mammary gland will only be involved.

Exercises to tighten the pectoral muscles for women can prevent breast atrophy and sagging.

These are a kind of corrective and supportive exercises that prevent breast atrophy and sagging.

General rules for performing exercises for breast lift

Exercises to tighten the pectoral muscles for women are not particularly difficult, but to perform them you will only need small dumbbells weighing 1–1.5 kg and a special mat for practicing on the floor.

One of the mandatory rules for performing any complex for physical development is the need for a light warm-up, which will warm up the body, ensuring mobility and elasticity of the muscles.

To warm up, do a few bends, arm swings and squats. Usually, a 5-minute warm-up is enough, after which you can proceed directly to performing the complex.

It is necessary to perform exercises to tighten the pectoral muscles (for women) on a regular basis, which will be the key to a beautiful figure.

Enough common mistake When performing exercises to tighten the pectoral muscles, women do it by using excessively heavy dumbbells weighing 3-5 kg or more. For an unprepared body such a load is unbearable, best result You won’t be able to achieve it, but you can cause harm with 100% certainty.

A fairly common mistake made by women when performing exercises to tighten the pectoral muscles is the use of overly heavy dumbbells weighing 3-5 kg or more.

Important to know! Performing complexes simple exercises To tighten the pectoral muscles, which are designed for women, you should maintain correct posture. You cannot bend your shoulders and spread your elbows. Exactly correct posture is the key to the success of performing the exercises in question.

Exercises to tighten the pectoral muscles, performed while standing

The next complex is performed standing. It is recommended to select several exercises that are most suitable for each woman.

An exercise such as wall push-ups is considered effective. It is necessary, bending slightly, to stand near the wall, lean on it with your hands and perform light push-ups.

In this case, you need to do push-ups by bending your elbows. The body should keep the line; you should not round or arch the lower back, as the necessary load on the chest is lost.

In a standing position, you need to bring your palms together in front of your chest. Next, squeeze your palms with force and hold this position for about 10 seconds. Relax your hands and then repeat this exercise at least 5 times.

The mill exercise shows excellent results, which can also be used as a warm-up. Having straightened up, bend forward 90 degrees, at the same time raise your right hand up, and lower your left hand down.

Alternately lower and raise your arms, rotating your body, making appropriate bends. As you complete this exercise, you should speed up the rotation.
Chest exercises performed on a bench

Exercises performed on a gymnastic bench are very popular.. In the absence of one, you can use several stools, which are put together and thereby create an impromptu bench.

Such exercises on a bench allow you to effectively develop the body and specifically affect the chest.

Bench press shows excellent results in developing the chest muscles. Since it is difficult for girls to perform such a bench press, you can use one bar or a bar with weights of 1-2 kg. This will be enough to load the desired muscle area. The press in question should be performed for 8 repetitions and 3 approaches.

Bench push-ups are another fairly simple and popular exercise.. To perform them, you need to stand with your back to the bench, rest your hands on it, and stretch your legs slightly forward. Next, slowly squat while bending your arms. Do 5-6 such squats for 2-3 approaches.

Exercises with dumbbells to tighten the pectoral muscles

Exercises with weights are considered the most effective. They give additional load. You can perform it both in the gym and at home, replacing dumbbells with bottles of sand.

You will need two small dumbbells weighing about a kilogram. Hands with dumbbells are freely lowered to hip level, hands directed towards the body. Next, slowly, carefully raise your arms up and inhale at the same time. This exercise is done in 3 sets of 10 executions. Between each approach, rest should be equal to a minute.

When performing the Pullover exercise, you need to monitor the pelvic area, which should not rise from the bench

Dumbbell forward swings are another simple yet effective exercise. It allows you to develop deltoid muscle. This exercise can be performed standing or sitting.

When swinging, the arms are initially positioned parallel to the hips along the body. The dumbbells should be held so that when performing swings, the fingers move from the chest. As you inhale, the weights themselves must be raised to approximately shoulder level.

In this case, you should not make sudden jerks; you need to raise and lower your arms at an average smooth pace.

The most popular exercise that helps strengthen and tighten the pectoral muscle is the fly while lying down or in an inclined position on a bench. For the fly you will need dumbbells weighing 2-3 kg. Take a comfortable position on the bench, bend your arms with the apparatus at the elbows at an angle of about 45 degrees.

Next, you should carefully bring and spread the dumbbells, as if trying to hug an invisible tree with your hands. After just a few approaches, you can feel the load on the desired muscle groups, and after a few weeks of such exercises, the first results will be noticeable.

Carefully! You should correctly dose your efforts when performing this exercise with weights. It is necessary to control the movement of the hands, which should not deviate from the initial angle of 45 degrees. Efficiency is observed with 4-5 approaches.

You can also perform an exercise such as Pullover with dumbbells on a bench.. It simultaneously engages the muscles of the shoulders and chest. To perform this you will need dumbbells weighing 2-3 kg. The exercise in question is performed lying down, with your back supported on the bench. The body is positioned perpendicular to the bench, the legs are bent at the knees at a right angle and rest on the floor.

The apparatus must be carefully grasped by the bar, after which, moving exclusively your arms at the shoulders, you should lift the dumbbells up and down. In this case, you need to monitor the pelvic area, which should not rise from the bench, otherwise pectoral muscles the exercises will not be worked on during this process.

Top 5 most effective chest exercises

If we were to compile a kind of top 5 exercises for tightening the pectoral muscles for women, then we can note the following:

Exercise	How to perform
Classic push-ups.	Take the starting position: lying on a gymnastic mat. Place your hands exactly shoulder-width apart, with your hands turned outward. The back is absolutely flat without deflection. It is necessary to perform push-ups slowly, lowering your body straight to the floor and bending your elbows. The chest practically drops, but you should not lie on the floor. Do 10 repetitions in 3 approaches.
Dumbbell bench press on the floor.	Lie on your back, legs slightly bent. Take dumbbells weighing 2-4 kg in your hands. Arms spread to the sides, shoulders touch the floor. The dumbbells are raised vertically until the arms are straightened. Performed at least 6 times in 3 approaches.
Raises with dumbbells.	Initial position: sitting or standing. You need to raise the dumbbells in front of you, with your arms slightly bent at the elbows. You should slowly open and close your arms. Repeat depending on the weight of the dumbbells from 10 to 20 times.
Dips.	This exercise will require appropriate physical strength. You should grasp the handrails as widely as possible, your body should be perpendicular to the floor. The legs are bent at the knees, and at the entrance the body is slowly lowered down, supporting it exclusively with the hands. Then also slowly and carefully lift your body up. You should perform at least 5 repetitions.
Skier.	Stand up straight, take small dumbbells in your hands. With their hands they imitate the movements of a skier and his swinging sticks. Hand movements from the hips, smooth. For good results, women are recommended to perform this exercise to tighten the pectoral muscles for at least 2 minutes.

Important to remember! Any, even the most effective, exercise must be performed correctly. This applies to both body position during such training and the intensity of repetitions, correct adherence to the number of approaches and maintaining the interval between each exercise and approach.

Yoga for tightening the pectoral muscles

Very popular today various exercises from yoga, which improve health and also correct the shape of the breasts, providing a seductive appearance to the figure.

Bow pose. You need to lie on your stomach and try to reach your ankles with your hand. As you inhale, bend and stretch upward for 5 seconds. As you exhale, relax and lower your arms.

Camel pose. Position on your knees, then rest your feet on the floor and keep your body straight. Starting from the waist, pull your arms up strongly. At the same time trying to lean back.

Yoga exercises can improve your health, correct the shape of your breasts, and provide a seductive appearance to your figure.

While sitting on a chair, you need to move your palms back and lean on the chair. You need to move to the very edge of the chair, and then move shoulder joints and close your shoulder blades. The weight of the torso is concentrated on the arms.

A set of exercises for tightening the chest muscles from Camilla Wohler

Camilla Wohler is famous specialist in the field of fitness, which has developed various gymnastics and effective exercises to support the female figure.

Exercise Elephant. You need to bend forward, your back parallel to the floor. Make active swings with both hands, while slowly turning your head behind them.

Exercise Albatross. You need to stand straight with your feet slightly apart. The arms are extended to the sides, the palms are turned upward. They move their hands behind their backs and actively stretch.

Tennis ball. To perform this exercise you will need a tennis ball., which must be taken in the hand and squeezed with force, the elbows should be directed to the sides. With some skill you can perform this exercise even without the ball, squeezing your palms. Despite its apparent simplicity, the exercise in question tightens the chest well.

Pay attention! Camilla Voler's workouts can be found on the Internet, where not only a complex for strengthening the chest is presented, but also exercises for a beautiful and toned figure.

Exercises for tightening the pectoral muscles from oriental geishas

Since ancient times, it has been valued in the east female beauty. Oriental geishas were especially successful in this, because they knew the secrets to restore the former beauty of a woman’s breasts and maintain their shape.

You need to stand on your toes, put your hands on your belt, and then rhythmically move your elbows back. It is recommended to repeat the exercise at least 30 times. It is extremely important to breathe correctly while moving your elbows back, inhaling through your mouth and exhaling through your nose. The chest should be pushed forward when the elbows are abducted.

Another effective exercise that is popular in the east. It allows you to straighten and maintain posture and improve the shape of your breasts. While kneeling, you need to lean on a small and low support located a meter from the student.

Bend the body, touching the edge of the support with the chest. Then, using only the strength of the hands, they return to the original position. When performing this exercise, you should not bend at the lower back while holding your hands correctly.

Exercises to tighten the pectoral muscles (for women): in pictures

There are numerous effective complexes for correcting breast muscles in women. Such exercises are not complicated, so they can be easily performed at home. If you exercise correctly, you can notice the first effect literally a month after the start of training.

The best chest exercises for women that can be performed both at home and in the gym:

Exercises at home to tighten the pectoral muscles:

Beautiful female breasts are a real luxury. All modern girls want to get it, not only to attract the attention of others, but also to rejoice at their own achievements. To this end, they want to find exercises for beautiful breasts which can be freely performed at home. Because money for visiting gym not everyone has it, experienced athletes offer a set of simple but quite effective exercises. All of them are described in detail in the article.

Many girls want to perform breast reduction exercises to get rid of excess fat deposits in this area. Such complexes, of course, exist, but they will not be enough to tighten the pectoral muscles. Therefore, coaches and professional athletes They recommend that girls pay attention to the program, which includes exercises with different directions (for getting rid of fat deposits, as well as breast enlargement and tightening).

How to achieve perfect breasts

Finding a girl who regularly performs exercises for beautiful breasts and is completely satisfied with the results is quite difficult. Even for most athletes, breasts are the most problem area. Some people constantly complain that because they are not curvy enough, men don’t pay attention to them, while others, on the contrary, find it difficult to choose clothes for a large size. Therefore, there are both exercises for breast reduction and complexes for breast enlargement.

Set of exercises

For many girls, the size of women's curves is not as important as theirs. appearance, tightness and elasticity. This can be achieved with simple but quite effective chest exercises. They can be performed not only in gyms, where there is special equipment, but also at home. Below are the best exercises for beautiful breasts, which together make up a whole complex. They only require an hour of free time and an aerobics mat.

Palm squeezing

To obtain beautiful female breasts you will definitely need concentration and maximum effort in each lesson. The first exercise in the complex is not so difficult, so absolutely every girl can do it, regardless of her physical capabilities.

First you need to borrow starting position, standing straight, pulling in your stomach and placing your feet shoulder-width apart. Then you should fold your palms in front of you at outstretched arms and point your fingertips clearly straight. The palms must be pressed against each other as much as possible and smoothly relaxed for 10 seconds. After this, you should take a 20-second break and repeat the exercise again. A total of 10 repetitions will be required.

"Prayer"

To the list best exercises For the chest muscles, the popular “prayer” should also be included. Thanks to her, girls are guaranteed to receive incredible result, spending just a couple of minutes a day on it.

The exercise is performed standing with a straight back, and the legs are positioned shoulder-width apart. The first step is to fold your arms at chest level with your palms facing each other. Outwardly, this pose resembles a praying person. The technique for performing this exercise is similar to the previous one: the palms need to be pressed against each other as much as possible for 10-20 seconds, and then relaxed and squeezed again. A total of 15 repetitions are required.

Of course, you can enlarge your breasts with exercise. This will not be achieved right away, but the first results will become visible after a couple of weeks of regular training. “Prayer” is just one of those very exercises that allows you to make your shape more curvy.

Push-ups

The ideal exercises for breast tightening that can be performed by both men and girls are, of course, classic push-ups. They are done quite simply, but, unfortunately, not every girl can do at least 10 push-ups. If physical capabilities do not allow this, in the first days of training you are allowed to do push-ups from your knees.

First you need to kneel down, place both hands on the floor, clearly placing your palms under your shoulders, straighten your legs (if it is possible to perform 15-20 full push-ups) and straighten your back. As you inhale, bend your arms at the elbows and lower yourself to the floor, while keeping your back straight. As soon as your chest touches the floor, you need to exhale and rise to the starting position. It is recommended to repeat the exercise 15-20 times.

"Librarian Charging"

An exercise with an unusual task is no different from the rest. It can be freely performed at home, using only books that are probably present in every home. To “charge the librarian”, it is best to take the same books, not only in weight, but also in size, to make it more convenient.

First, you need to stand straight on a hard surface, place your feet shoulder-width apart and pick up “home weights.” Then you need to stretch your arms straight out in front of you with books and turn your palms up. Then you should smoothly and slowly rise onto your toes, while spreading your arms to the sides. It should be remembered that straight arms should only move at chest level. Literally after 8 seconds you need to return to the starting position. This exercise is performed for 20 repetitions.

"Elbows up"

Breast tightening exercises include an incredibly effective pose called the elbows up pose. To perform it, you will need to take a special elastic gymnastic circle or simply roll up a roll from a blanket.

Lying on your back on a hard surface, bend your elbows and place your palms together. Then both elbows need to be pointed at the ceiling and a circle/roller held between them. When you inhale, you need to bring them behind your head, and when you exhale, smoothly and as slowly as possible return them to their original position. In total, you need to perform from 15 to 25 repetitions.

Exercise with a chair or sofa

Effective exercises for the chest can also be performed with such unusual weights as a chair and sofa. They must be done with extreme caution so as not to injure your back.

First you need to sit on the edge of a chair/sofa (in extreme cases, you can use a chair) and rest your palms on the seat. Then the body moves forward, getting as close to the floor as possible. In this case, support should only be on the hands, and the legs should be bent at the knees. In the extreme position you need to stay for only two seconds, after which you need to smoothly rise and move to the starting position. It is recommended to perform this exercise no more than 8 times a day.

"Kitty"

The simple and beloved “cat exercise,” oddly enough, also effectively works on the pectoral muscles. From a lying position on the floor face down, you need to sit on your heels, placing your hands in front of you approximately shoulder-width apart and bending them at the elbows, resting on the floor. Then you need to straighten your legs and, transferring the weight to your hands, smoothly and with tension lift top part bodies. At the top point, your shoulders should be above your palms, your back should be arched, and your legs should be on the floor. You should stay in this position for at least 10 seconds, then return to the starting position and perform it again after 30 seconds. In total you need to do 10 repetitions.

Stretching

Exercises for the chest muscles, of course, give good results, but don’t forget about stretching after training. She is one of the most important elements in an activity with which you can consolidate the results achieved and relax your muscles.

To perform this, place your feet shoulder-width apart, spread your arms to the sides, place them diagonally and pull them behind your back. You should stand in this position for about 40 seconds, then change the position of your hands and repeat again. Stretching must be done up to 20 times.

Training frequency

If you want to quickly make your bust sporty, you need to perform the above exercises for beautiful breasts as often as possible. Experts strongly recommend exercising daily, devoting only a few minutes to training. By throwing away laziness and setting yourself up to improve yourself, you can very quickly begin to attract men's gaze.

To achieve maximum results, you should listen to tips that will never be superfluous:

in any exercise you should exhale while strengthening;
you need to carefully monitor your weight and prevent its sudden changes;
You should always keep your back straight;
for greater effect you should stick to proper nutrition by simply excluding fast food, fried and salty foods from the diet;
You should drink 2 to 2.5 liters of liquid daily;
Breasts require constant, not sessional care.

These points will help not only achieve your goal faster, but also improve your overall health.

Of course, the female breast is the center of attraction male gaze. But over time, it begins to wrinkle and sag, which gives it an unaesthetic appearance, and its owner a bunch of complexes, because of which her relationship with the male part of the population deteriorates.

In order to regain confidence in their attractiveness, many resort to the surgical method. Of course, this method is the most effective, and its results last for years. However, not everyone can afford it, and it is not safe for health. Therefore, many women wonder: how to tighten their breasts at home and is it even possible to do it?

It is quite possible to do this, but it is worth warning in advance that you will not achieve the same result as the operational method gives. All you can do is make it more rounded and raise it. However, for this you need to be patient and work hard on yourself.

Wandering the Internet and trying to get an answer to the question of whether it is possible, many receive the answer - no. However, this opinion is completely wrong. Yes, there are no muscles in the chest, so pumping it up simply won’t work. But, supporting the chest is carried out by the pectoral muscles and back muscles. Accordingly, by strengthening them, we strengthen the breasts, lifting them and making them elastic and firm.

But exercises alone will not be enough here. In order for your breasts to tighten, you need to take proper care of them every day. It needs to be done twice a day, that is, direct a stream of water of varying temperatures (first cold, then warm) onto the chest, trying not to touch the nipple area, since they are the most sensitive to external irritants.

You also need it every morning and evening (preferably immediately after a contrast shower). It will be enough to use regular breast creams, which are commercially available and can be easily purchased at any pharmacy. But if you need to tighten your breasts, round them and enlarge them, you will need a hormonal cream, but you need to use it very carefully and only after consulting a doctor.

Wearing the right bra is also important. It should not cut into the skin, press or flatten the chest. It must support it and be exactly the right size. The best option are sports bras that have wide straps that provide good breast support and give the breasts a natural shape.

And, of course, you need to perform exercises that are aimed at strengthening the pectoral and back muscles.

You can also tighten your breasts at home using regular exercises, which will take you a maximum of 40 minutes to complete.

The complex consists of 5 exercises, each of which must be done 10–15 times. So let's begin.

To perform this exercise, you can take a position that is comfortable for you (standing or sitting), but your back should be straight and remain that way throughout the exercise. This is very important! Place the palms of your hands next to each other, raising your elbows in this way. So that they are located at chest level. Next, begin to squeeze your palms with great force; your palms should remain in this tension for about 10 seconds. After which a break of 5–10 seconds is taken and the exercise is performed again.
For this exercise, it also doesn’t matter whether you stand or sit. The main thing is to monitor your posture. So, to do this exercise, you also need to place your palms together, but this time your fingertips should be facing you. Your elbows should also be level with your chest and parallel to the floor. Gradually begin to raise your arms up as far as possible. Then return to the starting position.
This exercise is performed exactly the same as the first, but this time you need to squeeze your hands above your head. To make these exercises easier to perform, you can use rubber ball IC is small in size, which will be the object of compression.
For this exercise you will need dumbbells weighing 1 - 1.5 kg and a lying position. Bend your knees, and press your lower back and shoulder blades firmly to the floor. So, you have a dumbbell in each hand. Let's move on to the exercise itself. We raise our hands in different sides(they should be at shoulder level), after which we lift them and connect them at a point above chest level, then return to the starting position.
And lastly final exercise also performed with dumbbells. Standing on the floor, pick up a dumbbell. Squeeze it with both hands and begin the exercise. And to do this, raise your arms up above your head and try to stretch them as high as possible. Then place your hands behind your back (without opening your arms!) and begin to tilt your front body forward. Then we raise our hands up again and place them behind our backs.

Such exercises should be carried out regularly, this is the only way you can tighten your breasts at home. And, of course, it is necessary to follow all the above recommendations.

Video on how to tighten your breasts at home

Almost every woman dreams of having beautiful, high and firm breasts. The tone of the pectoral muscles is the key to beautiful breasts. The mammary gland rests on the pectoral muscles, so toned and toned muscles enlarge the breast itself and lift it.Anything looks great on a beautiful, toned chest. lingerie . However, not everyone still knows that there are a number of simple exercises to maintain and strengthen the breasts that can be performed at home.

Today's site website will show effective exercises for breast enlargement, will tell you how quickly you can tighten your chest and pectoral muscles at home.

Breast care should be comprehensive and, in addition to exercises, you need to use cream for the chest and décolleté.. Skin care products will help keep your skin elastic and hydrated.Believe me, these metamorphoses will certainly lift your mood and self-esteem!

At regular classes, which include exercises for breast enlargement and working out all the pectoral muscles, you will certainly achieve the desired result.

So, let's start learning the techniques. Pay attention to what you need for exercisefind two dumbbells, having weight half a kilogram or a kilogram. Don't be discouraged if you don't have dumbbells, because they can easily be replaced with plastic bottles with water (1 kg = 1 liter bottle of water). The weight is limited so that the dumbbells can be raised and lowered without special effort, because each movement must be repeated 10 times.

You need to do these exercises 3 times a week and after 14 days you can see a noticeable improvement.

Let's start with a warm-up

This point is key in any sports activity, because without proper warm-up, the muscles will not be warmed up and the likelihood of injury increases significantly. We will develop the chest muscles, so we do the warm-up specifically for them.

First, you need to hug yourself tightly. At this point, you should feel that all your pectoral muscles are tense. Now we stand up straight, straighten our back, and spread our arms to the sides. This will be our starting position. To begin with, we hug ourselves with our arms crossed. Then, holding your shoulders with your hands, we linger for 2-3 seconds in this very position. You need to repeat 10 times and then move on.
Second warm-up exercise- jumping. To warm up the chest muscles and speed up the heart, this is an effective exercise. Starting position: standing, feet together, hands down. We start jumping - we spread our legs to the sides and raise our arms out to the sides above our heads. While inhaling, we return to the starting position. We perform jumps for a minute.
The third exercise is the mill. Feet shoulder-width apart, let's start circular rotation hands, one at a time. Right hand rises, the left one is below at this time. Rotate your arms for 30 seconds.

The main part of the exercises

Now the warm-up is over and we are ready to move on to the main part of our lesson. Every next exercise perform 10 times, 2-3 approaches. In total, we have to familiarize ourselves with a number of exercises in the amount of 7 pieces.

First - raising arms with dumbbells to the sides. Starts from the starting position - lying on your back. I recommend placing an elastic cushion under your shoulder blades, which will prevent painful sensations or lie down on the mat. Now take the dumbbells in your hands and pull them up directly above your chest. We need to smoothly straighten our arms to the sides and return to the starting position with our arms extended in front of our chest. We do an exercise to inhale and exhale. Inhale - lower your arms to the sides, exhale - raise your arms up.
Second - lowering your arms with dumbbells. The next exercise is performed in the same starting position - lying on your back, but straight arms with dumbbells are above your hips. As you exhale, raise your arms straight up and place them behind your head. As we inhale, we return to the starting position accordingly, that is, we lower our hands to our hips.
The third exercise is push-ups at an angle of 45 degrees.. We will be required to use such improvised objects as a pair of chairs or any other elevation. So, we get on our knees or socks (depending on your preparation), place both chairs in front of us. Now we put our hands on the seats and, as we exhale, bend our arms. At this moment, the chest should be lowered as low as possible. As we inhale, we return to our starting position.
Fourth - squeezing the palms. Now we stand on our feet and join our palms at chest level. For five to six seconds, press the palm of your hand onto the other palm as hard as possible. It is best to hold a small elastic ball between your palms.
Fifth - push-ups. Now we rest our hands on the floor, resting on our knees. We begin rhythmic push-ups from the floor. For trained girls, we make supports on socks. Exhale - bend your arms and lower yourself as low as possible. Inhale - straighten your arms. The back should be straight.
Sixth exercise - pulling arms with dumbbells to the chest. We get to our feet, sit down a little (pull our buttocks back, as if sitting on a chair), your back will be approximately 45 degrees to the floor. We hold dumbbells in our hands, stretch our arms in front of our chest, elbows turned to the side. As you exhale, pull the dumbbells to your chest, placing your elbows behind your back. Inhale - straighten your arms in front of you.
Seventh - pulling dumbbells to the stomach. The starting position is the same as in exercise 6. Hands hold dumbbells perpendicular to the floor, elbows pointing down, arms extended at stomach level. Pull the dumbbells to your stomach - exhale. Pull forward - inhale.

Relaxation

In order to finish the lesson, we need to complete several relaxation exercises. This is also a mandatory element and can consist of several techniques of your own choosing.

So, you can raise your hand and swing it from side to side in the air. Join your hands into a lock and stretch your arms first forward, then up above your head and finally clasp your hands behind your back, stretch and raise your arms as far as possible (your back remains straight).

Alternatively, you can take your other hand by the wrist area and shake it gently. Finally, the following is not prohibited: starting position - lying on the floor with with outstretched legs and hands. When stretching your arms up, you need to stretch your whole body as much as possible. Afterwards you need to relax.

To maintain charm, a woman must take care of herself and watch her figure. Breasts are one of the parts of the body that men pay most attention to. You should not believe them when they emphasize the beauty of your eyes. In fact, they are looking at the breasts, which are in perfect shape. With age and after feeding a child, the breasts begin to sag, which not only does not attract the opposite sex, but also embarrasses the woman herself. In the fight for beautiful shapes will be effective weapons chest lift exercises.

Correct posture

Just as theater begins with a hanger, so a beautiful, toned chest begins with correct posture: a slightly raised chin, straightened shoulders, a straight back. If you find it difficult to maintain posture, the following exercises will help you:

Pick up a large, heavy book and place it on your head. Walk around the house with her for 10 minutes. To develop the habit of correct posture, repeat this exercise every day;
Stand with your back to the wall. Press your shoulder blades, buttocks, back of your head, heels and calves firmly against the wall. Stretch your arms out to the sides and slowly lower them. Having remembered this position, accept it by taking a step forward. This exercise will allow you to remember what correct posture should be;
Lie down on the floor. Bend your arms in elbow joints, place one palm on the other. Place your forehead on your palms. Bring your heels together and straighten your legs. Raising your arms to the side, lift your torso. The chin should not rise up, and the hands should not fall down. You need to fix this position for 2-3 seconds and return to the starting position. Do another 5-7 approaches.

Exercises with balls

Once correct posture has been developed, you can move on to the main exercises. We recommend starting with simple exercises with the ball:

Shrinking

Pick up a medium-sized rubber ball. Press the ball to your chest and squeeze as hard as you can for 5 seconds. Lowering your hands, repeat squeezing 10-12 times;

Push-ups

You'll need a big one gymnastic ball. Lie on your stomach. Move your hands forward a little so that your feet are positioned on the ball. Place your hands on the floor perpendicular to your shoulders, slightly wider than shoulder-width apart. Bend your elbows and slowly lower yourself down. Perform push-ups 10 times.

Exercises while sitting

Can also be done while sitting. Several exercises that you do regularly will make your breasts more beautiful:

Sit on a chair. Press your palms tightly together towards your chest. Raise your hands. Repeat the exercise 15 times.
Sit cross-legged. Pressing your palms together, spread your elbows so that the angle between your forearm and elbow is 90 degrees. Raising your palms up, connect your elbows and spread them in opposite directions. In this case, you cannot separate your palms. Repeat 15 times.
Bend your arms, keeping your elbows close to your body. Place your fingers off your shoulders. Connect the shoulder blades together. Move your shoulders back and forth, up and down, up and back. Duplicate 15 times.

Exercises while standing

You also need to remember about exercises that can be performed while standing. Here are a few of them:

Standing straight, place your feet shoulder-width apart. Bringing your palms together with the backs of your hands, keep your elbows at chest level. Press on your palms. After counting to 10, lower your arms down. Repeat 10 times;
Standing straight, bend your elbows and lift them up so that they are at shoulder level. Place your palms down. Straighten your fingers and bring them together just below your collarbones. Pull your elbows back sharply, separating your palms. Please note that your shoulders should not drop while performing the exercise. Make jerks on the count of “one and two”, and on “three” spread your arms to the sides, gradually moving them back. On the count of four, return to your starting position. Repeat the exercise 8 times;
Place your feet shoulder-width apart. Put left hand on the thigh, and with your right hand describe a large circle. Do 5 movements forward and 5 backwards. Change hands and repeat the exercise;
The simplest exercise: stand up straight and clasp your body with your arms as tightly as possible. During this exercise you should feel the muscles stretching.

Simple exercises allow you to lift your chest by making the muscles elastic and firm. It is important to note that daily physical exercise will have a beneficial effect not only on the most appetizing part of the female body, but also on general condition health.