Every woman dreams of a perfect figure with a luxurious bust. But different diets and homemade recipes are not a quick way to enlarge your breasts. However, if combined with regular physical activity and special exercises, the visible effect will please you very soon. It is a good alternative to surgical intervention, full of complications and expensive.
So it’s worth figuring out how to enlarge your chest with exercise. In addition, it is allowed to perform them not only at the gym, but also under the usual conditions of a domestic environment. But to obtain a guaranteed result, it is necessary to work hard.
Woman's chest from the point of view of physiology
When choosing sports for breast augmentation, women should remember that the exercises are designed to strengthen the pectoral muscles (large and small). The increase in volume will give elasticity to the breasts, relieve stretch marks and sagging.
The base of a woman's bust, supported by the pectoral muscles, is formed by the mammary glands and tissue structures, which can be corrected by surgery. The muscles located under the chest can be tensioned with exercises.
Age brings unpleasant bust problems for women. Due to the loss of tone of the muscles that support the chest and inadequate posture, the ligaments are stretched, which results in sagging of the chest.
When increasing the mass of the pectoral muscles with exercises, it is important not to forget your back, regular walks, hardening procedures and a good night's rest. Only then is it possible to restore the beauty and elasticity of the breasts, to surprise those around you with their stunning appearance.
Important nuances of sports at home
- Effective results require serious work. Therefore, you must equip yourself with patience and perseverance. Maximum muscle tension during training causes painful sensations, but this is a sure sign that the exercise technique is correct
- It is supposed to train for at least two months, but classes will have to become regular. If you stop them, the bust will lose its chic relief and additional volume
- Gymnastics should not be daily, the ideal frequency is three workouts per week. Exercises can be performed on alternate days, because muscle building does not occur during training activities, but during the recovery period - during rest
- In order not to get used to the monotony of loads, after 3-4 weeks of training, the training program must be changed to ensure the effectiveness of the process. Sports aid will provide a good result - an increase in breast volume of up to 6 centimeters per month
- Before starting training, it is best to pick up dumbbells of 7 to 10 kg each, as you will have to do gymnastics with weights. The dumbbells can be replaced by two plastic bottles (1. 5 liters), filling them with sand, in extreme cases with water
How to train at home?
At home, it is recommended that sports be performed in a large, ventilated environment. A tight sports bra should be a must, even if your breasts are small. He is picked up at a sportswear store.
Any series of exercises is preceded by a warm-up, which helps to warm up the muscles, as well as to prepare them for the effects of intense loads. With the help of preparatory actions, it will be possible to prevent injuries with the use of dumbbells, to prepare the sternum muscles for increased loads.
Warm up with vigorous movements of arms and legs, jumping, squats or curves, dance movements, stretching your arms upwards and then shaking your palms can be performed to the sound of music. To add a few inches of desired chest volume, you'll have to train hard with a tangible load until your muscles hurt, without forgetting the correct posture.
Elements of self-hypnosis with visualization of a beautiful shape and desired breast size will be useful. To ensure active breast growth, it is necessary to adjust the diet by increasing the proportion of protein products in the diet that ensure growth and preservation of muscle mass.
Minimum study program
If it is not possible to perform the entire physical exercise complex, it is allowed to stop at two of them:
- Up to 20 push-ups from the floor with the back straight, for the legs - emphasis on socks, arms bent at the elbows during push-ups
- For greater compression of the palms, the hands are joined in front of the chest, while in prayer, the palms are compressed with a strong tension of the chest muscles, and not the palms
To maintain the tone of the pectoral muscles, there must be three sets of push-ups. It is allowed to start push-ups first from a bench or chair and then lower to the floor. The exercise with your palms should be done at least 10 times. If it is difficult to keep your back straight, you can lean on the wall or the back of a chair by sitting on it. After opening your palms, they should be shaken.
The two previous actions are recommended to be performed at the beginning of the class, they will be a kind of continuation of the warm-up. You can add the elongation of your fingers to them, interlacing them in the plane of your chest, trying to spread your arms out to the sides. The action is performed ten times.
A set of popular breast enhancement exercises
- Deflection of the spine with stretching of the pectoral muscle
The exercise, borrowed from the yoga program, should be done on the floor, lying face down. The ankles of the legs bent at the knees are wrapped by the hands, bending the body as much as possible, which perfectly tenses the pectoral muscles.
To start, they freeze in this position for 20 seconds, gradually increasing the interval to one minute. After an interval of 10 seconds, the posture is repeated, there must be at least three cycles.
- Reverse upward flexion
Use a chair to do the push-up. Sitting on the floor with your arms supported, grab the seat of the chair, lift your body on the floor with your legs bent. Then they try to go down as far as possible, you can even touch the ground. After returning to the starting position, do push-ups 8 times
- Press up
Sitting on the floor, arms outstretched and dumbbells up. It is important that the chest muscles provide maximum tension, there must be eight of these pressures
- "Hands behind your head"
Picking up the dumbbells, place your shoulders on the bench. Bent at the knees, but with your legs apart, you should rest on the floor. The weighted hands are stretched upwards, then, with the help of circular movements, the stretched arms are brought behind the head, slightly bending the elbows. Do fifteen sets.
- Swing your wings
Armed with dumbbells, lean forward with your knees slightly bent. The straight arms are lowered parallel to the legs, the back is straight and the forearms parallel to the floor. After taking a deep breath, the arms are spread out to the sides, straightening them. There are twelve such hand extensions.
How do you exercise at the gym?
For activities that increase the volume of the breasts, you can go to a special gym or sports complex. In any gym, there is a specially designated area where the exercises are performed independently. Gyms are usually equipped with a series of strength training equipment that can pump your chest muscles, giving them firmness and fit. The training method to stimulate certain muscle groups allows you to achieve a visible and desired result much faster than at home.
If it is impossible or problematic to train alone, you can ask for support from a trainer, who will give you useful practical advice, suggest an appropriate training program and calculate the required load.
When exercising with barbell, weights and dumbbells, remember that the load increase must be gradual to avoid health problems. But you will have to do this regularly and with high efficiency to obtain the desired effect.
Some tips to complement your studies
In everyday life, not just during training, you need to remember an upright spine, head up and chest arched forward. The method of hardening with a shower of contrast in combination with the training will allow not only to fill the bust, but also to return the youth to the skin of the neckline. Especially if you complement the exercises with an adequate diet with an abundance of fresh vitamins and adherence to the drink regime, which is useful for filling the breasts.
For those who are not happy with their breast size, there is a little trick. To make your breasts look bigger, choose a hard bra with bulky cups. This underwear raises the chest, and the foam inserts visually increase the volume of the bust, which allows the use of tight blouses and sweaters. The bust of the dress with high waist and deep and seductive neckline are highlighted.
Performing special exercises, complemented by swimming lessons, chest self-massage, regular visualization of the desired result, a correct lifestyle with a good night's rest, simply give excellent results!