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

30.04.202027.05.2017

Tightened 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 complex for the chest keeps the body in good shape, providing attractiveness and sexuality of the figure.

How breast lift exercises work

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

Exercises for tightening the pectoral muscles for women can prevent atrophy and sagging of the breast.

This is a kind of corrective and supportive exercises that prevent atrophy and sagging of the breast.

General rules for performing breast lift exercises

Exercises for tightening the pectoral muscles for women do not present any particular difficulty, but to perform them, you only need small dumbbells weighing 1–1.5 kg and a special mat for practicing on the floor.

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

For a warm-up, you should do a few tilts, waving your arms and squats. Usually, 5 minutes of warm-up is enough, after which you can proceed directly to the implementation of the complex.

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

Enough common mistake when performing exercises for tightening the pectoral muscles, performed by women, is the use of excessively heavy dumbbells weighing 3-5 kg or more. For an unprepared body, such a load is unbearable, best result it will not be possible to achieve, but harm can be done with 100% certainty.

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

It is important to know! Performing complexes simple exercises for tightening the pectoral muscles, which are designed for women, you should keep the correct posture. You can not bend your shoulders and spread your elbows. Exactly correct posture is the key to the success of the implementation of the exercises under consideration.

Standing chest exercises

The next complex is performed while standing. From it it is recommended to choose several exercises that are most suitable for each woman.

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

In this case, you need to do push-ups, bending your arms at the elbows. The body should keep the line, rounding and arching the lower back should not be, as the necessary load on the chest is lost.

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

The windmill exercise shows excellent results, which can also be used as a warm-up. Having straightened up, bends forward 90 degrees are made, at the same time they raise the right hand up, and the left one lowers it down.

They alternately lower and raise their hands, rotating the body, making the appropriate inclinations. As you complete this exercise, you should accelerate the rotation.
chest exercises performed on the bench

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

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

Bench press lying on the bench shows excellent results in the development of chest muscles. Since it is difficult for girls to perform such a bench press, you can use one bar or a bar with pancakes weighing 1-2 kg. This will be enough to load the desired area of \u200b\u200bthe muscles. Perform the bench press in question should be 8 repetitions and 3 sets.

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 sets.

Exercises with dumbbells for tightening the pectoral muscles

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

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

When performing the Pullover exercise, it is necessary to monitor the pelvic region, which should not rise from the bench

The dumbbell forward swing is another simple yet effective exercise. It allows you to develop deltoid muscle. This exercise can be done standing or sitting.

When swinging, the arms are initially located parallel to the hips along the torso. Dumbbells should be taken so that when performing swings, the fingers move from the chest. When inhaling, the weights themselves must be raised approximately to shoulder level.

At the same time, sharp jerks should not be made - it is necessary to raise and lower your hands at an average smooth pace.

The most popular exercise that helps strengthen and tighten the pectoral muscle is the laying out or in an inclined position on the bench. For wiring, you will need dumbbells weighing 2-3 kg. They take a comfortable position on the bench, arms with shells are bent at the elbows at an angle of about 45 degrees.

Next, you should carefully reduce and spread 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! It is necessary to dose the efforts correctly when performing this exercise with weighting. It is necessary to control the movement of the hands, which should not deviate from the original angle of 45 degrees. Efficiency is noted with 4-5 approaches.

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

The shells must be carefully taken by the bar, after which, moving only the arms in the shoulders, the dumbbells should be lifted up and down. In this case, you need to monitor the pelvic region, which should not rise from the bench, otherwise pectoral muscles will not be worked out during this exercise.

Top 5 Most Effective Chest Exercises

If you make up a kind of top 5 exercises for tightening the pectoral muscles for women, then the following can be noted:

Exercise	How to perform
Classic push ups.	Take a starting position: lying on a gymnastic rug. Hands are placed strictly shoulder-width apart, hands are turned outward. The back is absolutely flat without deflection. Push-ups must be performed slowly, lowering the body straight to the floor and bending the elbows. The chest practically sinks, but you should not lie down on the floor. Do 10 repetitions in 3 sets.
Dumbbell bench press lying on the floor.	Lie on your back, legs slightly bent. Dumbbells are taken in the hands, weighing 2-4 kg. Hands spread apart, shoulders touch the floor. Dumbbells rise vertically up until the arms are straightened. Performed at least 6 times in 3 sets.
Breeding hands with dumbbells.	Starting position: sitting or standing. It is necessary to breed dumbbells in front of you, while the arms are slightly bent at the elbows. You should slowly spread and bring your hands together. Repeat depending on the weight of the dumbbells from 10 to 20 times.
Bar push-ups.	This exercise will require appropriate physical strength. You should grab the handrails as wide as possible, the body should be perpendicular to the floor. The legs are bent at the knees, at the entrance they slowly lower the body down, supporting it exclusively with their hands. Then also slowly and gently lift the body up. Perform at least 5 repetitions.
Skier.	They stand up straight, take small dumbbells in their hands. Hands imitate the movements of a skier and his swing with sticks. Hand movements from the hip, smooth. For a good result, women are recommended to perform such exercises for tightening the pectoral muscles for at least 2 minutes.

Important to remember! Any, even the most effective, exercise must be performed correctly. This applies both to the position of the body during such training, and the intensity of repetitions, the correct observance of 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 allow you to improve health, as well as correct the shape of the chest, provide a seductive look to the figure.

Bow pose. It is necessary to lie on your stomach and try to reach your ankles with your hand. A deflection is made on inspiration, and stretch upwards for 5 seconds. As you exhale, relax, lower your arms.

Camel pose. The kneeling position, after, the feet rest on the floor, and the body is kept straight. Starting from the waist, strongly pull the arms up. At the same time, try to lean back.

yoga exercises can improve health, correct the shape of the chest, provide a seductive look to the figure.

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

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

Camille Whaler is well-known specialist in the field of fitness, which has developed various gymnastics and performance exercises to support the female figure.

Elephant exercise. It is necessary to bend forward, the back is parallel to the floor. They make active swings with both hands, while slowly turning their heads behind them.

Exercise Albatross. You need to stand up straight with your legs slightly apart. The arms are extended to the sides, the palms are turned to the top. Take your hands behind your back 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 a certain skill, you can perform this exercise even without the ball, squeezing the palms. Despite the apparent simplicity, the exercise in question tightens the chest well.

Note! Camilla Voler's workouts can be found on the Internet, which presents not only a complex for strengthening the chest, but also exercises for a beautiful and toned figure.

Exercises for tightening the pectoral muscles from oriental geisha

Since ancient times in the east has been valued female beauty. In particular, Oriental geisha succeeded in this, who knew the secrets to restore the former beauty of the female breast and maintain its shape.

It is necessary to stand on toes, put your hands on your belt, and then rhythmically take your elbows back. It is recommended to repeat the exercise at least 30 times. It is extremely important to breathe correctly while pulling the elbows back, inhaling through the mouth and exhaling through the 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 align and maintain posture, improve the shape of the chest. Kneeling, you need to lean on a small and low stop, located a meter from the practitioner.

Bend the body, touching the edge of the stop with the chest. Then, solely by the power of the hands, they return to their original position. Performing this exercise, you should not bend in the lower back, holding your hands correctly.

Exercises for tightening the pectoral muscles (for women): in pictures

There are numerous effective complexes for correcting breast muscles in a woman. Such exercises are not difficult, so they can be easily performed at home. Being engaged correctly, you can notice the first effect just a month after the start of training.

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

Exercises at home for tightening the pectoral muscles:

Beautiful female breasts are a real luxury. All modern girls want to get it in order 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 that you can freely perform at home. Since the money to visit gym not everyone has 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 do breast reduction exercises to get rid of excess fat in this area. Such complexes, of course, exist, but they will not be enough to tighten the pectoral muscles. Therefore, coaches and professional athletes recommend that girls pay attention to a program that includes exercises with different directions (to get rid of body fat, as well as breast augmentation and tightening).

How to achieve perfect breasts

Finding a girl who regularly performs exercises for beautiful breasts and is quite satisfied with the results is quite difficult. Even for most female athletes, breasts are the most problem area. Someone constantly complains that men do not pay attention to them because of insufficiently magnificent forms, and for someone, on the contrary, it is difficult to choose clothes for a large size. Therefore, there are both exercises for breast reduction and complexes for its increase.

A set of exercises

For many girls, the size of female forms is not as important as theirs. appearance, firmness and elasticity. This can be achieved with the help of simple, but quite effective exercises for the chest. They can be performed not only 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. All they need is an hour of free time and an aerobics mat.

Palm squeeze

To get a beautiful female breast, you will definitely need concentration and maximum calculation at each lesson. The first exercise in the complex is not so difficult, so absolutely every girl can perform it, regardless of her physical capabilities.

First you need to take initial position, standing up straight, pulling in the stomach and placing the legs shoulder-width apart. Then you should fold your palms in front of you on outstretched arms and point their fingertips clearly straight ahead. The palms should be pressed as tightly as possible to each other and gently relax for 10 seconds. After that, you should take a 20-second break and repeat the exercise again. A total of 10 repetitions will be required.

"Prayer"

To the list the best exercises for the muscles of the chest, the popular "prayer" should also be attributed. Thanks to her, the girls are guaranteed to receive incredible result spending only a couple of minutes a day on it.

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

Of course, you can increase your breasts with exercise. This will not be achieved immediately, but the first results will become visible after a couple of weeks of regular training. "Prayer" is just one of those very exercises that allow you to make the forms more magnificent.

Push ups

The ideal chest tightening exercises that both men and girls can perform are, of course, the classic push-ups from the floor. They are made quite simply, but, unfortunately, not every girl will be able to wring out at least 10 times. In the event that physical capabilities do not allow this, in the first days of training it is allowed to do push-ups from the knees.

First you need to kneel, rest both hands on the floor, clearly placing your palms under your shoulders, straighten your legs (if possible, perform 15-20 full push-ups) and straighten your back. On inhalation, the arms should be bent at the elbows and lowered to the floor, while keeping the back straight. As soon as the 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, so that it is more convenient.

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

"Elbows up"

Breast lift exercises include an incredibly effective pose called "elbows up". To perform it, you will need to take a special elastic gymnastic circle or simply roll a roller out of a blanket.

Lying on your back on a hard surface, you should bend your elbows and put your palms together. Then both elbows should be directed to the ceiling and the circle / roller should be clamped between them. When inhaling, you need to bring them behind your head, and as 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 an armchair and a sofa. They must be done with extreme caution so as not to injure the back.

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

"Kitty"

The simple and beloved exercise "kitty", oddly enough, also effectively affects the pectoral muscles. From a position lying on the floor face down, you need to sit on your heels, placing your hands in front of you approximately shoulder-width apart and bend them at the elbows, resting on the floor. Then you need to straighten your legs and, transferring the weight to your hands, gently and with tension lift upper part body. At the top point, the shoulders should be above the palms, the back should bend, and the legs should lie on the floor. In this position, you should linger for at least 10 seconds, then return to the starting position and perform again after 30 seconds. In total, you need to do 10 repetitions.

Stretching

Exercises for the muscles of the chest, of course, give good results, but you should not forget about stretching after training. She is one of the most important elements in a lesson with which you can consolidate the results achieved and relax the muscles.

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

Training frequency

If you want to quickly make your bust athletic, you need to perform the above exercises for beautiful breasts as often as possible. Experts strongly recommend exercising every day, devoting just a few minutes to training. Having cast aside laziness and tuned in to improving yourself, you can very quickly begin to attract male gazes.

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

in any exercise, you should exhale on gain;
you need to carefully monitor your weight and not allow it to change dramatically;
the back should always be kept straight;
For best results, follow proper nutrition, elementarily excluding fast food, fried and salty dishes from the diet;
daily it is worth drinking from 2 to 2.5 liters of liquid;
breasts require constant, not sessional care.

These items will not only help you reach your goal faster, but also improve your overall health.

Of course, the female breast is the center of gravity 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 operating method. Of course, this method is the most effective, and its result lasts for years. However, not everyone can afford it, and it is not safe for health. Therefore, many women are wondering: how to tighten their breasts at home and is it really possible to do this?

It is quite realistic to do this, but it is worth warning in advance that you will not achieve such a result as the operational method gives. You can only - make it more rounded and lift it. However, for this you need to be patient and diligently take care of yourself.

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

But some exercises here will not be enough. In order for the breast to tighten, it is necessary to carry out proper care for it daily. You need to do it twice a day, that is, direct a jet of water of different temperatures (first cold, then warm) onto the chest, trying not to touch the nipple area, since they are the most sensitive to external stimuli.

And also you need every morning and evening (preferably immediately after a contrast shower). For it will be enough to use ordinary breast creams, which are commercially available and easy to buy at any pharmacy. But if you need to tighten the chest, round it and enlarge it, you will need a hormonal-based cream, but you need to use it very carefully and only after consulting a doctor.

It is also important to wear the right bra. It should not cut into the skin, crush and flatten the chest. He must support her and be exactly the right size. 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 muscles and back muscles.

You can also tighten your chest at home with the help of 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 comfortable position for you (standing or sitting), but your back should be straight and remain so throughout the exercise. It is very important! Put the palms of your hands together, lift your elbows in this way. So that they are located at chest level. Next, start squeezing your palms with great force, your palms should be in this tension for about 10 seconds. After that, a break of 5 - 10 seconds is taken and the exercise is performed again.
For this exercise, it also does not matter whether you stand or sit. The main thing is to watch your posture. So, for this exercise, you also need to put your palms together, but this time your fingertips should be facing you. The elbows should also be level with the 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 in exactly the same way as the first, but this time you need to squeeze your hands above your head. For the convenience of performing these exercises, you can use rubber ball ik of small size, which will be the object of squeezing.
For this exercise, you will need dumbbells weighing 1 - 1.5 kg and assuming a prone position. Bend your knees at the legs, and press the lower back and shoulder blades firmly to the floor. So, in each hand you have a dumbbell. We proceed directly to the implementation of the exercise itself. We spread our hands in different sides(they should be at shoulder level), after which we raise them and connect them at a point above chest level, then return to the starting position.
And the last final exercise also performed with dumbbells. Standing on the floor, pick up a dumbbell. Squeeze it with both hands and proceed to the exercise. And to do this, raise your arms up above your head and try to stretch them as high as possible. After that, put your hands behind your back (without opening your hands!) And begin to tilt your front body forward. Then again raise your hands up and start behind your back.

Such exercises should be carried out regularly, the only way you can tighten your chest at home. And, of course, you must follow all the above recommendations.

Video on how to tighten breasts at home

Almost every woman dreams of having beautiful, high and elastic breasts. The tone of the pectoral muscles is the key to a beautiful chest. The mammary gland rests on the pectoral muscles, so tightened and pumped up muscles increase the chest itself and lift it.On a beautiful, toned chest, any 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 site website will show effective exercises for breast enlargement, tell you how quickly you can tighten the chest and pectoral muscles at home.

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

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

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

It is necessary to do these exercises 3 times a week and after 14 days a noticeable improvement can be observed.

We start with a warm-up

This moment is key in any sports, because without a proper warm-up, the muscles will not be heated and the likelihood of injury increases significantly. We will develop the muscles of the chest, therefore we perform the warm-up just for them.

First, you need to hug yourself tightly. At this point, you should feel that all your pectoral muscles are in tension. Now we stand up straight, straighten our back, and spread our arms to the sides. This will be our starting position. First, we hug ourselves with our arms crossed. Then, holding the shoulders with the 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 muscles of the chest, to speed up the work of the heart, such an effective exercise is suitable. Starting position - standing, legs together, hands down. We start jumping - we spread our legs to the sides and raise our divorced arms to the sides above our heads. On inspiration, we return to the starting position. We perform jumps within a minute.
The third exercise is the windmill. Feet shoulder width apart, let's start circular rotation hands, one by one. Right hand rises, the left at this time is below. Rotate the 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. Each next exercise perform 10 times for 2-3 approaches. In total, we have to get acquainted with a number of exercises in the amount of 7 pieces.

The first is breeding arms with dumbbells to the sides. It starts from the starting position - the supine position. I recommend placing an elastic roller under the shoulder blades, which will exclude pain or lay down on the mat. Now we take the dumbbells in our hands and pull them up directly above the chest. We need to smoothly straighten our arms to the sides and return to the starting position with arms extended in front of the chest. We do the exercise for inhalation - exhalation. Inhale - lower your arms to the sides, exhale - raise your arms up.
Second - lowering hands with dumbbells. The next exercise is performed in the same starting position - lying on your back, but straight arms with dumbbells are above the hips. As you exhale, raise your straight arms up and wind up behind your head. On inspiration, we return to the starting position, respectively, that is, we lower our hands to the hips.
The third exercise is push-ups at an angle of 45 degrees.. It will require us to use such improvised items as a pair of chairs or any other hill. So, we kneel or toes (depending on your preparation), put both chairs in front of us. Now we put our hands on the seats and bend our arms as we exhale. At this point, the chest should be lowered as low as possible. On an inhale, we return to our starting position.
Fourth - squeezing the palms. Now we stand on our feet and join our palms at chest level. Within five to six seconds, we press the palm on the other palm as hard as possible. It is best to hold a small elastic ball between the palms.
Fifth - push-ups from the floor. 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 up on our feet, sit down a little (we take the buttocks back, as if sitting down on a chair), the back will be approximately 45 degrees to the floor. In the hands of a dumbbell, we stretch our arms in front of the chest, the elbows are turned to the side. As you exhale, pull the dumbbells to your chest, bringing 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 look down, arms extended at the level of the abdomen. We pull the dumbbells to the stomach - exhale. Pull forward - inhale.

Relaxation

In order to complete the lesson, we need to complete several relaxing exercises. This is also a required element and may consist of several techniques of your own choice.

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

In addition, you can take the other hand by the area of \u200b\u200bthe brush and gently shake it. Finally, the following is not forbidden: starting position - lying on the floor with outstretched legs and hands. Stretching your arms up, you need to stretch your whole body as much as possible. After that you need to relax.

To maintain charm, a woman must take care of herself and watch her figure. The chest is one of the parts of the body that men pay the most attention to. Do not believe them when they emphasize the beauty of your eyes. In fact, they are looking at the chest, which is 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 confuses the woman herself. In the fight for beautiful shapes will be an effective weapon chest lift exercises.

Correct posture

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

Pick up a large heavy book and put 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 against a wall. Press firmly against the wall with the shoulder blades, buttocks, back of the head, heels and calves. Spread your arms out to the sides and slowly lower them. Remembering this position, accept it by taking a step forward. This exercise will allow you to remember what the correct posture should be;
Lie down on the floor. Bend your arms into elbow joints, put one hand on the other. Rest your forehead on your palms. With your heels together, stretch your legs. Spreading your arms to the side, lift your torso. The chin should not go up and the arms should not go down. It is necessary to fix this position for 2-3 seconds and return to the starting position. Do 5-7 more sets.

Ball exercises

After the correct posture has been developed, you can proceed to the main exercises. We recommend starting with simple exercises with a ball:

squeezing

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 the squeeze 10-12 times;

Push ups

You will need a large gymnastic ball. Lie on your stomach on it. Move your hands slightly forward so that your feet are placed on the ball. Place your hands on the floor perpendicular to your shoulders, spreading them slightly wider than your shoulders. Bending your elbows, slowly lower yourself down. Do push-ups 10 times.

Sitting exercises

You can also do it while sitting. A few exercises that you will do regularly will make your breasts more beautiful:

Sit on a chair. Press your palms firmly together towards your chest. Hands up. Repeat the exercise 15 times.
Sit Turkish. Pressing your palms together, spread your elbows so that the angle between the forearm and the elbow is 90 degrees. Raising your palms up, connect your elbows and spread them in opposite directions. In this case, the palms cannot be separated. Repeat 15 times.
Bend your arms, keeping your elbows close to your body. Put your fingers on your shoulders. Connect the shoulder blades together. Move your shoulders forward-backward, up-forward, up-back. Duplicate 15 times.

Standing exercises

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. With your palms together with the back side, keep your elbows at chest level. Press on your palms. After counting to 10, lower your hands down. Repeat 10 times;
Standing straight, bend your elbows and lift them up so that they are at shoulder level. Lower your palms down. Straighten your fingers and connect them just below the collarbones. Pull your elbows back sharply, separating your palms. Please note that when performing the exercise, the shoulders should not fall. Do jerks at the expense of "one and two", and at "three" spread your arms to the sides, gradually taking them back. On the count of four, return to the starting position. Duplicate the exercise 8 times;
Place your feet shoulder-width apart. Put left hand on the thigh, and with the right describe a large circle. Do 5 movements forward and 5 back. Change hands and repeat the exercise;
The simplest exercise: stand up straight and wrap your arms around your body as tightly as possible. During this exercise, you should feel how the muscles are stretched.

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