Every woman dreams of a perfect figure with a luxurious bust. But different diets and home recipes are not a quick way to enlarge your breasts. However, if combined with regular physical activity and special exercises, the visible effect will delight you very soon. This is a good alternative to surgery, which is fraught with complications and high cost.
So it's worth figuring out how to enlarge your breasts with exercise. In addition, it is permissible to perform not only in the gym, but also in the usual conditions of the home environment. But to get a guaranteed result, you have to work hard.
Female breasts in terms of physiology
When choosing a sport for breast augmentation, women should remember that the exercises are designed to build chest muscles (large and small). Increasing their volume will give the breasts elasticity, will relieve stretch marks and sagging.
The base of the female bust, supported by the pectoral muscles, is formed by the mammary glands and tissue structures that can be corrected by surgery. The muscles located under the chest can be tightened with exercises.
Age brings unpleasant breast problems for women. Due to the loss of tone of the muscles supporting the chest and improper posture, the ligaments are stretched, leading to sagging breasts.
As you increase your chest muscle mass through exercise, it's important to keep in mind that your back is straight, regular walks, hardening procedures, and a good night's rest. Only then it is possible to restore the beauty and elasticity of the breasts, to surprise others with your gorgeous appearance.
Important nuances of sports at home
- Effective results require serious work. Therefore, you must arm yourself with patience and perseverance. Maximum muscle tension during training causes painful sensations, but this is a sure signal that the exercise technique is correct
- He is supposed to train for at least two months, but the classes should become regular. If you stop them, the bust will lose its chic relief and extra volume
- Gymnastics should not be daily, the optimal frequency is three workouts per week. Exercises can be performed during the day, because muscle building does not occur during training activities, and during the recovery period - during rest.
- To avoid getting used to the monotony of the loads, after 3-4 weeks of training the training program should be changed to ensure the efficiency of the process. Sports help will provide a good result - increase breast volume to 6 centimeters per month
- Before you start training, it is better to take dumbbells of 7-10 kg, as you will have to do gymnastics with weights. Dumbbells can be replaced with two plastic bottles (1, 5 liters), filled with sand, in extreme cases with water
How to train at home?
At home, sports are recommended to be performed in a spacious and ventilated room. A tight-fitting sports bra should be a must, even if your breasts are small. They take it to a sportswear store.
Each set of exercises is preceded by a warm-up, which helps to warm the muscles, as well as to prepare for the effects of intense exercise. With the help of preparatory actions it will be possible to prevent injuries when using dumbbells, to prepare the muscles of the sternum for increased loads.
Warming up with vigorous swinging arms and legs, jumping, squatting or bending, dancing movements, stretching the arms upwards and then squeezing the palms can be performed to music. To add a few desired inches of chest volume, you will need to train hard with a noticeable load until the muscles hurt, not forgetting the correct posture.
Elements for self-hypnosis with visualization of beautiful shape and desired breast size will be useful. To ensure active breast growth, you need to adjust your diet by increasing the proportion of protein products in your diet that ensure growth and muscle mass maintenance.
Minimum curriculum
If it is not possible to perform the whole set of exercises, it is permissible to focus on two of them:
- Up to 20 push-ups from the floor with a straight back, for the legs - emphasis on socks, arms bent at the elbows during push-ups
- For increased palm compression, the hands are joined in front of the chest, and for prayer the palms are pressed with strong tension to the muscles of the chest, not the palms.
There must be three courses of push-ups to maintain chest tone. It is permissible to start push-ups first from a bench or chair, and then further down to the floor. The palm exercise should be done at least 10 times. If it is difficult to keep your back straight, you are allowed to lean against the wall or the back of a chair sitting on it. After unlocking the palms, they should be shaken.
The previous two actions are recommended to be done at the beginning of the lesson, they will be a kind of continuation of the warm-up. You can add to them stretching the fingers, blocking them in the plane of the chest, trying to spread your arms to the side. The action is performed ten times.
A set of popular exercises that enlarge the breasts
- Spinal deviation with stretching of the pectoral muscles
The exercise borrowed from the yoga program should be done on the floor while lying on your stomach. The ankles of the legs, bent at the knees, are wrapped with the hands, bending the body as much as possible, which perfectly tenses the chest muscles.
Initially, they freeze in this position for 20 seconds, gradually increasing the interval to a minute. After a 10-second rest, the pose is repeated, there should be at least three cycles.
- Press back up
Use a chair to do push-ups. Sitting on the floor, arms relaxed back, fasten the seat of the chair, lift the body, resting with bent legs on the floor. Then try to get down as much as possible, you can even touch the floor. After returning to the starting position, do push-ups 8 times
- Click up
Sitting on the floor, arms upright with dumbbells. It is important that the chest muscles provide maximum tension, there must be eight such presses
- Hands behind head
Take the dumbbells in hand, place your shoulders on the bench. Bend at the knees, but legs apart, you should rest on the floor. The arms are straightened with the weight straight up, then with the help of circular movements straight arms are brought out behind the head, slightly bending the elbows. Make fifteen sets.
- Remove the wings
Armed with dumbbells, lean forward with your knees slightly bent. The right arms are lowered parallel to the legs, the back is straight with the forearms parallel to the floor. After taking a deep breath, spread your arms to the side, straightening them. There are twelve such hand spreads.
How do you train in the gym?
For activities that increase breast volume, you can visit a special gym or sports complex. In each gym there is a special area where the exercises are performed independently. High schools are usually equipped with a series of strength training devices that can pump the pectoral muscles, giving them firmness and shape. The training method for stimulating 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 on your own, then you can ask for support from a trainer who will give practical advice, offer a suitable training program and calculate the required load.
When training with barbells, weights and dumbbells, you must remember that the increase in load should be gradual to avoid health problems. But you will need to do it regularly and with high efficiency to achieve the desired effect.
Some tips to supplement your training
In everyday life, not only during training, you should remember a straight back, high head and chest bent forward. The method of hardening with a contrast shower in combination with a workout will allow not only to pump the bust, but also to restore the youth of the skin of the décolleté. Especially if you supplement the exercises with proper nutrition with plenty of fresh vitamins and adherence to the drinking 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 firm bra with voluminous cups. Such underwear lifts the breasts, and foam inserts visually increase the volume of the bust, which makes it possible to wear tight-fitting blouses and sweaters. The bust of the dress with a high waist and a seductively deep neckline is emphasized.
The performance of special exercises, supplemented by swimming lessons, self-massage of the chest, regular visualization of the desired result, the right way of life with a complete night's rest are simply bound to give excellent results!