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Sagging bust is a defect that makes many women feel guilty and less confident. Instead of spending money to overhaul breasts, there are many chest exercises for women that you should not ignore. These exercises are relatively simple but highly effective, helping women regain their inherent attractiveness and charm.
1. Push-up exercise
Push-ups are the most basic exercise to help the chest become firm. How to perform this exercise specifically as follows:
Lie face down on the floor, hands placed slightly above the shoulders. Remember to keep your back straight and lift your body from the floor by pushing your arms straight. Next, lower your body to the floor and then slowly raise it, then return to the starting position and repeat the movement. There are several variations of push-ups such as table or chair push-ups. Here's how to do push-ups on a table/chair:
Find a table or chair that is the right height. Stand a foot length from the table/chair. Place your feet and hands shoulder-width apart. Get into a plank position and try to squeeze your body. Bend over and place all your weight on the table/chair. Put pressure on your palms and proceed to push your body up. Besides, you can also try push-ups with your legs on a table or chair. This high-leg push-up comes right after the high-arm push-up above. The way to do it is quite simple, instead of placing your hands, you put your toes on the chair/table. Do a few push-ups up to 20 times for at least 3 minutes. When you start to feel all of your weight on your chest, you've got the right posture and the exercise will help firm your breasts. Remember, the higher you put your foot, the harder it will be to complete the movement and the higher the effect the exercise will bring. Therefore, over time, as you gradually adjust, gradually increase the height of the table/chair.
2. The V-shaped lifting exercise
The V-shaped lift is a firm chest exercise for women that is quite popular with women. How to do this:
Perform a plank position with straight arms. Rest your head between your biceps, lifting your hips up until you reach an inverted V. In this position, you can feel the back of your leg stretch, but make sure your heels don't touch the floor. Touch the right toes with your hands while the trunk rotates. Return to the starting position (high plank position), then do push-ups.
3. Exercise to stretch the chest to the sides
Chest stretch is a very simple and easy to apply exercise to create cleavage for women. You can do this chest toning exercise by following these steps:
Stand up straight and with the left side of the body facing a wall, place the left palm on the wall. Slowly rotate your torso to the right, until you feel a stretch in your chest and left shoulder. Hold the measuring position for 15 to 30 seconds Then repeat the same steps as above but on the right side. Note, when performing the chest stretch, must keep your palms pressed against the wall and keep your hands in line with your shoulders. Exhale as you stretch deeply.
4. Camel yoga pose
Appropriate yoga postures also help to firm up the bust. One of the popular yoga exercises that women can apply is the camel pose (Kneeling, holding heels behind). For this firm chest exercise for women, the practitioner needs to kneel with both knees and lean back. Note that you need to keep your back straight, and at the same time reach back and grab your heels. When performing this movement, you must straighten your legs, straight back, head up to the ceiling and hold, breathing deeply. You can do the exercise while counting from 1 to 5 to regulate your breathing. The key to this chest exercise is to get the entire abs and pectoral muscles stretched. When combined with rhythmic breathing, the compression will make the cage round and improve the effectiveness of the exercise.
5. Table-shaped lifting exercise
Table-shaped lifting is an exercise to help firm chest that women should not ignore. How to perform the lifting exercise is as follows:
Lie straight, bring your feet close to your buttocks and place your feet completely on the floor. Use the force of your hands and toes to push your whole body forward and tilt your neck up while taking a deep breath. Note to hold the breath for about 5 counts and feel the muscles in the body. Then exhale slowly and return to the starting position. When you stretch up high, the entire chest muscle will be stretched and become more and more toned. In addition to the above pose, you can perform the move by placing your heels together to increase the difficulty and reduce the support force from the legs. At that time, the chest and arm muscles will have to work harder to lift the body.
6. Lifting weights exercise
Postpartum chest exercises are always a concern of many women. The following weightlifting exercises will help mothers regain a toned bust. How to perform the push-up exercise to help tone the chest is as follows:
Initially, lie on your back with your feet shoulder-width apart and your knees slightly bent to bring your feet close to your buttocks. Hold 2 dumbbells in your hands, if you don't have weights you can replace them with 2 bottles of water with moderate weight. After a period of practice, you should gradually increase the weight to make the exercise more effective. In addition to weights, you can also practice with resistance bands by looping resistance bands around your back and holding two ends of the rope in your hands. You should place the dumbbells slightly in front of your chest and push them up until your arms are straight and parallel to your shoulders. Be careful not to lift weights up or down. Hold the above position for a second and then slowly lower the dumbbells to the starting position. Then repeat the action.
7. Side-lying chest exercise with dumbbells
This exercise not only helps to open up the chest, but it can also help relieve upper back pain and relieve muscle tension in the upper body. This move mainly trains the chest, so remember to move slowly to feel the chest moving. As you get used to the exercise, increase the difficulty of the exercise by using heavier dumbbells. How to perform this exercise specifically as follows:
Lie on your back on the ground, on a bench or on an exercise ball, holding a dumbbell in each hand, arms extended over shoulders, palms facing each other. . Press your feet firmly into the floor to keep your body firmly in place. Press your lower back to the ground. As you slowly open your arms, inhale deeply. Lower the dumbbells in an arc until the dumbbells are at shoulder level or the ground. Note the right elbow is slightly bent, not excessively straightened. Exhale as you pull the dumbbell back to the starting position. Remember to keep your chest out, elbows slightly bent. Note, you need to make sure you can do the last few openers with correct posture and without arching your back too much away from the ground.
8. Resistance band exercise
Instead of doing chest exercises with weights, you can train with resistance bands. How to do the chest exercise with a specific resistance band is as follows:
Stand up straight, feet hip-width apart and place the resistance band around your wrists. Shrink your shoulders by pulling your shoulders back and down to maintain good posture throughout the movement. Raise your arms to shoulder width, extend your arms straight out to the sides about 5cm and then return to the starting position.
9. Boxing exercises
Many people still mistakenly believe that boxing is only suitable for men. In fact, the boxing movement in boxing is very good for the chest muscles of women. This move focuses on building strength and targets the pectoral muscles. Many women choose to do this move at the end of a workout to increase heart rate and release remaining energy. How to do boxing exercise is as follows:
Initially, you need to stand in a boxing position with your right foot in front, left foot behind, knees slightly bent. Next, you bend both arms at an angle. 90 degrees and turn sideways to the left like you're punching someone in the jaw. Rotate your hips for strength and rotate your knees at the same time. Then, forcefully punch the left arm forward until the arm is almost straight. Bring your left hand back. Repeat the above movement with the opposite hand.
10. Front chest push up exercise
This is an effective female cleavage exercise that you should not ignore. How to do the chest push is as follows:
Stand up straight, look straight ahead and hold a dumbbell with 2 hands. Bend your arms so that the dumbbells are close to your chest and your elbows are next to your body.
Use force to push the dumbbell away until the arm is almost straight.
Bend your arms and repeat the above movement several times until you reach 50 seconds of forward push-ups.
11. Swimming
If you do not like to be a follower of gym exercises, there is another exercise that is completely suitable for you, which is swimming. This is an extremely effective exercise for firming breasts. Swimming not only helps to tone chest muscles but also helps to stay healthy and have an attractive figure. You can perform exercises to help firm your bust with basic swimming movements such as breaststroke. When swimming breaststroke, your chest will be facing down and fanning the water with two hands, this move will focus on exercising the chest muscles.
Above are chest exercises for women that you can do at home. Besides regular exercise, you need to combine it with a healthy diet to quickly regain a firm, attractive bust.
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