How to Firm & Lift Your Breast Using Isometric Exercises
Many women believe that the only way to achieve firm and lifted breasts is with a surgical procedure, but nearly every woman can see results with isometric exercises. These exercises strengthen the pectoral muscles and with consistent exercise, results can be seen in 4-6 weeks.
Things You'll Need
- Dumbells in varying small weights
- Water bottles
- Large cans
- Aerobic step
- Straight back chair
Instructions
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Pec Press
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1
Lay down on your back on the aerobic step or stability ball with the 2-5 lb dumbbells, water bottles, or large cans (all good starting weights for beginners) beside you.
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2
Pick up the weights, holding one in each hand. Contract your abdominal muscles to help support your body and allow your arms to do the moves correctly.
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3
Bend your arms with the weights in your hands near your arm pits and your elbows point out away from your body. Push the weights up slowly until your arms are straight and your hands are directly above your shoulders. Begin by doing this move four to six times three times a week. Slowly you can work up to doing 10-12 times three times a week.
Downhill Pushups
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4
Place your feet or knees on the aerobic step, with your body in push-up position. Beginners may need to start on their knees and gradually work their way up to being on their toes. Your hands should be shoulder width apart.
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5
Push your body up while contracting your abdominal muscles, holding your back straight with your legs and head. Continue until your elbows are no longer bent. Slowly lower your body back down to the starting position. Your chest and stomach should not be touching the floor. Your body should be 2-4 inches above the floor.
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6
Do these three times a week, doing as many as 12 at a time. If you cannot do 12 to begin with it, slowly work your way up to 12.
Pec Fly
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7
Sit tall in a chair or on your stability ball with both feet on the floor about shoulder width apart. Begin by holding a weight in each hand with your elbows bent and your hands higher than your shoulders. In this position your elbows should be pointed in front of your body, your arms should be parallel with your legs.
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8
Pull your elbows and arms out to the side so that your hands are near your ears. This should be done as slowly as possible--the slower the movement the more your muscles will have to work.
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9
Push your arms and elbows back to the starting position, again going as slowly as possible. Do six to 12 of these three times a week.
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1
Tips & Warnings
After four weeks of doing these exercises you can increase the weights to add to your resistance.
If you are no longer seeing results, switch your routine. Your body will start showing results again after the change.
Allow a rest day in between strength training for your muscles to rebuild themselves.
Never try to get on a stability ball or aerobic step with weights in your hand. Doing so can cause injury.
Never start a workout program without your doctor's permission.
References
Resources
- Photo Credit closeup of pink dumbells image by Andrew Howard from Fotolia.com
