8 Quick and Easy Exercises To Lift Your Breasts

Quick and Easy Exercises To Lift Your Breasts

With time, the breasts fall and loosen more and more…

Advertisement

This is a normal phenomenon, so don’t panic!

No need for plastic surgery or to buy push-up bras! Want to have firmer breasts?

Fortunately, my friend Margaux, a fitness instructor, showed me the exercises to firm up and lift your breasts.

Advertisement

The best part is that all these exercises are done WITHOUT equipment. No need to invest in expensive equipment or to go to the gym.

Here are the 8 exercises to make the breasts rise up quickly. Watch:

How to do these exercises?

First, know that there are no muscles in the breasts. However, you can tone your pectorals.

Advertisement

Yes, the pectorals: You know, they are the muscles of the chest, and that also support the breasts. So, by strengthening your pecs, you lift and elevate sagging and drooping breasts.

Try to do a combination of these exercises 3 to 4 times a week.

And in no time, you’ll see your breasts begin to change shape.

Exercise 1: Cobra Pose

This yoga pose is an ideal warm-up that stimulates the chest muscles.

How to do it

  1. Get into a prone position. Your legs are straight and the tops of your feet are touching the floor.
  2. Place your hands directly under your shoulders, with your arms bent at the elbows.
  3. Slowly raise your head and chest upward. At the same time, keep your shoulders back and your neck straight.
  4. Raise your upper body as high as possible, until your arms are straight.
  5. Hold this position for 30 seconds, then slowly lower your body back to the starting point.

Repeat 3 times.

Exercise 2: Plank with lateral movements

I’ve already told you about the incredible benefits of the plank exercise.

This is a dynamic variation of the classic plank. Your goal is not only to maintain the plank position…

But also to move and work the other muscles in your body!

When doing this exercise, try to contract your chest muscles as much as possible.

How to do it

  1. Stand in a plank position, with your arms straight under your shoulders. Note: your body should form a straight line from head to toe.
  2. Lift your right hand and foot, and make a movement to the right. Note: during the movement, contract your chest and abdominal muscles.
  3. Pause for one second.
  4. Do the same movement, but to the opposite side, with the left hand and left foot. Do 3 sets of 10 moves to the right and 10 moves to the left.

Exercise 3: Push-ups

The push-up is one of the most complete exercises, which muscles the whole body.

In addition, it mainly targets the pectoral muscles. If you have trouble doing a classic push-up, try the easy version, with your knees on the floor.

How to do it

  1. Get into a plank position. Your arms are straight, with your hands directly under your shoulders. Note: your body should form a straight line from head to toe.
  2. Bend your arms so that your entire body is as close to the ground as possible. Note: when you bend your elbows, they should remain in line with the rest of your body.
  3. Raise your body to slowly return to the starting position.

Do 3 sets, doing as many push-ups as possible each time.

Exercise 4: Dynamic plank with outstretched arms

This is another variation of the classic plank, also called the reach-under plank. Here, you must alternate arms, for a greater challenge.

How to do it

  1. Get into the plank position: your arms are straight, with your hands directly under your shoulders. Note: keep your back straight, contracting your upper body muscles.
  2. Raise your right hand and touch your left knee with it.
  3. Return to the original plank position.
  4. Do the same movement on the opposite side, with your left hand and right knee.

Do 3 sets of 10 reps with your right arm and 10 reps with your left arm.

Exercise 5: “Superman” Lumbar Extensions

To work your chest and abdominal muscles even more, use a medicine ball.

How to do it

  1. Lie down on your stomach.
  2. Stretch your arms and legs out in a straight line. If you are using one, hold the medicine ball in your hand.
  3. Arch your back and lift your arms and legs at the same time. Note: when doing this movement, contract your chest and abdominal muscles.
  4. Raise the medicine ball as high as you can, but without hurting your neck.
  5. Hold this position for 3 seconds.
  6. Lower your arms and legs slowly, returning to the starting position.

Do 3 sets of 12 reps.

Exercise 6: Push-ups with hands apart + together

This variation of the push-up is by far the best exercise for strengthening your chest muscles.

It also helps to tighten the connective tissue under your chest.

How to do it

  1. Get into a plank position with your arms straight and your hands placed directly under your shoulders. Note: remember to tighten your abdominal muscles and especially your chest muscles.
  2. Lift one hand at a time and spread them apart. Your hands should be placed wider than the width of your shoulders.
  3. Do a push-up with your hands apart. Bend your arms so that your entire body is lowered as close to the ground as possible.
  4. Slowly bring your body back up to the starting position.
  5. Now lift one hand at a time and bring them together. Your hands should be less than shoulder width apart this time.
  6. Do another push-up, with your hands together.
  7. Continue doing push-ups, alternating the position of your hands between spread and close together.

Do 8 to 12 reps per set. Note: If you have trouble doing this exercise with your legs extended, try with your knees on the floor.

What if it’s still too difficult for you? Do it with your upper body leaning against the edge of a table.

Exercise 7: Forearm Plank + Arm Plank

With this variation of the plank, you alternate between the classic forearm position and the extended arm position.

This “plank pump” is therefore a great exercise. It strengthens the chest muscles, the triceps and the abdominal muscles.

Which means it’s one of the best exercises you can do after pregnancy.

How to do it

  1. Get into the classic plank position, which is on your forearms.

Your legs are straight and your body forms a straight line from head to toe. Note: don’t forget to contract your pectoral muscles, abdominal muscles and buttocks.

  1. Enter the plank position with arms extended, very slowly extending one arm at a time. Note: during the movement, your body should remain straight, WITHOUT arching your lower back.
  2. Continue alternating between a forearm plank and an armstand plank.

Do 10-12 reps per set. Note: If this exercise is too difficult, do it with your knees on the floor, or by increasing the distance between your feet.

Exercise 8: Chair dips

Normally, dips are done with parallel bars.

This is one of the best exercises for building pectoral and triceps muscles.

But the classic dips can be difficult for most women (and most men too!).

That’s why in this softer variation, you put some of your weight on your feet.

You just need 2 chairs to perform the move.

How to do it

  1. Place the 2 chairs face to face.
  2. Stand between the chairs in a squatting position on your toes.
  3. Place your hands on the seats of the chairs. Your arms are outstretched and your chest is puffed out.
  4. Lower your body by bending your arms at the elbows. Continue until your biceps are parallel to the floor.
  5.  Move your body up to return to the starting position, until your arms are straight.

If necessary, use your feet to help you. Do 6 to 10 reps per set.

Your turn…

Have you tried these exercises to lift sagging breasts? Tell us in the comments if it worked for you. We look forward to hearing from you.

Sharing is Caring

Leave a Reply

Your email address will not be published. Required fields are marked *