It is difficult to find a woman who will be absolutely satisfied with the shape and size of her breasts. It seems to many that this "flaw" can only be corrected with the help of an operation. Eating cabbage, taking pills, rubbing creams - all this is ineffective, and sometimes dangerous! Exercises for breast enlargement will come to your aid.
Of course, no one promises you an instant increase in the mammary glands by 3 sizes at once. A set of exercises helps to give the breast elasticity, prevent sagging and strengthen the pectoral muscle. The key to success is the right attitude and willpower.
The effect of load on the condition of the chest
There are two ways to make the desired bust size: natural and artificial. But we are interested in the safety of the chosen method for health, so we choose the first method. The insertion of artificial implants can create additional problems in the form of non-healing scars or suppuration. Therefore, consider an effective and popular way to increase the breasts of a girl without leaving home.
There is a misconception that exercise can add volume to the mammary glands themselves. In fact, regular exercise will help strengthen the muscles of the chest, due to which the volume of the bust will increase. Therefore, dear ladies, distinguish between the concepts of the gland and the pectoral muscle.
Even those women who decide on plastic surgery will need to strengthen their breasts with the help of physical exercises. After all, implants can make weak pectoral muscles heavier and look ugly. A set of loads is also needed for nursing mothers so that their bust always looks toned and elastic, and does not sag under the weight of milk.
And yet, if you decide to increase your breasts with physical exercises, you must be prepared for considerable effort. The bust will not grow from three simple workouts a month. Such loads only tighten the muscle, preventing it from sagging. For breast growth, you need to stock up on patience, endurance and get ready for enhanced workouts to muscle pain.
Remember that the muscles must rest from stress, so training is carried out no more than 3 times a week. We begin to form a beautiful bust with the help of exercises to increase the female breast, for this we purchase collapsible dumbbells of 10 kilograms each.
Of course, you won’t be able to "pump up" your chest, like Pamela Anderson’s, only with the help of exercises, but improving its shape and adding a little in size is quite realistic if you are not lazy!
Uniform and warm-up
After you have already stocked up on equipment, we move on to sportswear. Forget about artificial synthetic t-shirts and t-shirts, they do not allow the skin to breathe and can even cause skin irritation. For exercises to increase breast volume, choose a natural sports top of the right size. It supports the chest, allows you to breathe freely and does not provoke irritation.
A set of exercises for breast augmentation, as, indeed, any load, should begin with a mandatory warm-up. This is necessary to warm up your muscles in order to avoid possible injury. For these purposes, you can turn on your favorite rhythmic music and remember aerobic exercises. 5 minutes of dancing is enough to bring the muscles into working condition.
TOP 8 effective exercises
You already know that breast enlargement with exercise is quite real! With the help of the proposed complex, you will achieve an increase in the bust by 1 size in a couple of months. We begin to stimulate breast growth, by leaps and bounds.
- We squeeze our palms. Take a standard stance: feet shoulder-width apart, body straight. We fold our palms in front of us so that the elbows are at chest level. Having counted to three, we squeeze our palms with all our strength, gradually lowering our hands. Repeat the technique 10 times.
- Wall. We choose the doorway we like in the apartment and stand near it. Starting position: turn your back to one of the racks, and rest your hands on the opposite. Next, we begin to press the rack, as if we want to move it. Let's work for 1 minute. Next, tilt forward and again press the wall for 1 minute. The exercise is repeated 3 times.
- Finger grip. We stand straight, legs apart shoulder-width apart. Raise your arms bent at the elbow to the level of the face, at the same time make sure they are parallel to the floor. Next, we interlock our fingers into the castle and try to spread our arms to the sides. We repeat the action 10 times.
- Skier. We slightly increase the load and begin to perform the exercise to increase the chest at home with dumbbells. Starting stance: dumbbells in hands, feet shoulder-width apart. Slightly bend your arms at the elbows and begin to imitate movements with them that resemble the swing of ski poles. Run like this for a minute. Next, you need to raise your hands to chest level, hold for a couple of seconds and lower. Repeat this part 6 times and the whole exercise 3 times.
- Snatch, performed with dumbbells. Starting position: lying on your back, place your hands with dumbbells at your chest. Start raising and lowering your arms sharply, repeat up to 8 times in one set. The total number of approaches is 3.
- Flat corner. Starting stance: sitting on a chair with a straight back, take dumbbells in your hands. Press your elbows to your sides and spread your arms to the sides. With a sharp movement, remove your elbows from your side, lift them up at 90 degrees. Hold them for a few seconds and lower. In one approach, you need to repeat up to 12 times, a full cycle of exercises - 3 times.
- Standing push-ups. This completes the dumbbell complex. Let's move on to the final part of increasing the chest muscles at home. Turn your face to the wall and rest your palms on it. Start pushing harder, as if you want to move the wall. Keep your back straight at all times. The exercise is performed for 2 minutes 3 times.
- Spin. Take a prone position with your palms and toes on the floor. Push-ups for women are performed in a slow rhythm, gradually increasing the number of repetitions from 2 to 20.
Exercises for breast enlargement and tightening are completed by stretching. Starting position: sitting on the floor, bend your knees. Bend down, resting your forehead on the floor, place your hands in front of you. Try to stretch your arms as far as possible and stay in this position for 10 seconds. Relax your muscles and repeat 3 times.
Isn't it a myth - to increase breast volume with exercises? Be sure that the exercises will help you get beautiful rounded shapes, but not without effort on your part. You can judge the effectiveness of a workout by the pain that muscle fibers experience. You can see the correct implementation of a particular exercise on the video on the network.
Plus 1 size with asanas
What other methods for girls will help increase the bust? You can achieve breast enlargement by 1 size with the help of classes in the swimming pool and rowing. It is this sport that strengthens and builds muscle mass in the thoracic region, which takes you one step closer to the desired volume.
Do you want to increase your bust by more than one size? Yoga exercises will become a faithful assistant in this difficult matter. What asanas can achieve results?
- Warrior. Starting stance: legs wide apart. Gently rotate your left foot to the left about 90 degrees and your right foot inward. As you exhale, bend your left leg at the knee. The right leg is always straight. Extend your arms out to your sides to shoulder line. Gently turn your head to the left, look at the brush. The repetition of one cycle is 7 times. Then repeat the exercise on the right side.
- Triangle. The starting position is the same as in the previous asana. Gently turn your left leg 90 degrees, and your right leg 15 degrees. Try to reach your ankle with your left hand, and point your right hand as high as possible. The arms should form a straight line. The yoga pose does not allow bending of the knees or spine. Repeat the pose again, but on the other side.
- Cobra. The exercise is performed lying on the stomach. Slowly raise your upper body and lower your lower body to the floor. Maintain balance! Tilt your head up and exhale. Return to original position. As you repeat, gradually increase the time spent in the asana.
- Onion. The exercise is performed lying on the stomach. Exhaling smoothly, raise your legs bent at the knees to your head. Pull up until you can grab both ankles with your hands. Begin to straighten your legs up, lifting your hips and chest off the floor, focusing your balance on your stomach. Stay in position for half a minute.
- Bridge. Lying on your back, spread your legs wide. Throw your arms up and rest your palms on the floor. As you exhale, begin to raise your chest high, gradually rising into the bridge. Hold the position for 30 seconds.
The given set of effective yoga exercises will help to increase the breasts of a girl at home at no extra cost.
You can also achieve the desired result by combining exercises and massage to increase breast volume. Massage movements will relax the muscles, giving them the opportunity to tighten and grow. Regularly performing exercises at home, you will notice an increase in the bust by 1 size! But this can be achieved only by diligent training for 2-3 months.