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Beautiful breasts: top 6 basic exercises
Do you want to have beautiful toned breasts? You don’t have to go to plastic surgery for this. You can start with fitness and work out those muscles that are responsible for maintaining the shape of the bust, helping it to look more toned and taller. Woman’s Day presents six exercises for beautiful breasts that will create the necessary muscle frame and allow it to look spectacular. The program requires a large gymnastic ball with a diameter of 55–65 cm and two dumbbells weighing 2–3 kg.
Exercise 1. Push-ups from the floor
Lie with your stomach on the ball and transfer your weight to your hands. Step forward on your palms until the ball is under your knees. The further from the pelvis the ball is, the more difficult the exercise will be. Place your palms wide, point your fingers forward. The whole body should be in one straight line – from the crown to the feet, without bends and kinks. Inhale, bend your elbows to a right angle and check that the hands are exactly under the elbow joints. Exhale and return to the starting position.
Number of repetitions: 20-25
Number of approaches: 2
Exercise 2. Press with dumbbells
Take dumbbells, sit on the ball and step with your feet forward so that the ball is under the shoulder blades. Fix your feet slightly wider than your shoulders, at a 90-degree angle at the knees. The ball supports the back of the head slightly, the neck is extended, and the shoulders are straightened. Spread the bent elbows to the sides and fix in line with the shoulders, hands above the elbows, palms facing forward. Inhale and exhale, straighten your elbows, pushing the dumbbells up. At the top point, do not cut the distance between the dumbbells too much (imagine doing a press with a barbell) and avoid wrinkles. As you inhale, bend your elbows again to a right angle.
Number of repetitions: 25-30
Number of approaches: 2
Exercise 3. Push-ups from the ball
Set the dumbbells aside, shake your hands and kneel in front of the ball at arm’s length. Lean on the ball with your palms, hands shoulder-width apart, and from knees to crown of head – one straight line. The shoulder blades are brought together, the shoulders are lowered. Bend your elbows as you inhale, being careful not to lose balance and maintain correct posture. As you exhale, return to the starting position. To complicate this exercise, stand on your toes with your feet slightly wider than your pelvis for stability. To make it easier, place the ball against the wall. Watch your lower back: Tight abdominal muscles throughout the exercise will help avoid excessive bending.
Number of repetitions: 15-20
Number of approaches: 2
Exercise 4. Information with dumbbells (“butterfly”)
Information with dumbbells
The starting position is the same as in exercise 2, only now the elbows are extended more and are lowered just below the shoulders, and the palms are turned up. Without changing the angle at the elbow joint, raise your right hand so that the hand is above the chest – exhale. The right palm is turned inward, while the body and the second hand remain motionless at this moment. As you inhale, return your hand to its original position. Then repeat the same with your left arm for one rep. Use your abs to keep your balance on the ball and try to avoid inertia in your movements. On the second approach, bring your hands to the center at the same time, but do not touch each other with dumbbells.
Number of repetitions: 20-25
Number of approaches: 2
We designed the exercise sequence so that the starting position was changed frequently, without allowing the stabilizer muscles to fatigue. Also, work with and without dumbbells alternates, which means that there is an opportunity to take a break from the weights.
Set the dumbbells aside, sit on the ball or on the floor in a comfortable position. Connect the hands at chest level, palms tightly squeezed. Lower your shoulders down, bring your shoulder blades together, pull in your stomach. Now, as you exhale, press firmly with your palms against each other, creating static tension in the pectoral muscles. Lock it in for about 5 seconds and relax.
Do two approaches, and for the third, lift the brushes up and squeeze them exactly above your head. Try not to shorten your neck or round your back.
Number of repetitions: 15-20
Number of approaches: 3
Lie with your back on the ball with your legs extended and your head thrown back. Stretch your arms in different directions and roll slightly back and forth on the ball so that it moves either to the lower back or to the shoulder blades. Find the position in which the stretch of the pectoral muscles is best felt, and stay in it for 30 seconds. Try to relax, breathe deeply.
Then put your palms behind the back of your head and interlace your fingers. Stretch your elbows down, opening your chest even more, but do not bring to the painful sensations. Spend some time in this position, preferably a minute.