Simple exercises to shape and firm your bust line.
If you're looking for an exercise that increases your breasts you might as well stop right now, since you're not going to find it. There is simply NO WAY you can increase your bust size by just exercise.
Your breasts are pure fat and no muscle, so the only non-surgical way to increase their size is to increase your fat intake... and we know how disastrous that could be! Instead, target your pectoral (chest) muscles to shape and firm your bust line. This would give the illusion of bigger breasts.
The bench press
The best exercise for shaping and firming your bust line is the bench press, which not only targets your bust line and flatters your figure, but also sculpts your shoulders and tightens your triceps (the backs of your upper arms).
You will need:
A pair of dumbbells
A bench (If you plan to purchase one, all you need is the simple, straight wooden board variety. A less expensive option is an aerobic step bench. You could use a piano bench, picnic table bench, or even a coffee table as long as it has sturdy legs and doesn't have a glass top just add some padding to cushion your back.)
How to do it?
1.Lie flat on a bench, with your feet on the floor, one foot on each side of the bench, straddling it.
2.Make sure that your head, shoulders, back and butt are firmly positioned on the bench.
3. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
4. Keep the dumbbells about 18 inches apart and parallel to the floor with your palms facing upwards. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
5. Slowly push the dumbbells straight up, away from your chest.
6. Fully extend your arms so that the dumbbells are directly above your chest. Pause slightly at the top of the movement then slowly lower the dumbbells back down to the starting position.
7. Inhale and hold your breath as you lower the dumbbells. When they reach the chest, begin to move the weight upward again.
8. Exhale as you pass the point of greatest resistance.
What you should know�
1. 8 to 12 lifts are considered a set. Do about 1 to 3 sets at a session.
2. Do about 3 sessions per week, and let there be one day of rest between sessions.
3. Don't forget to breathe.
4. Each round should take approximately 7 seconds. (3 seconds to lift, pause for a second and 3 seconds to lower).
5. To keep the shoulders from doing too much work, don't allow them to come off the bench. They should remain flat on the bench throughout the exercise.
Don't
1. Raise the dumbbells back over your head or forward over your belly.
2. Arch your back.
3. Raise the dumbbells out to the sides of your body.
4. Lock your elbows when arms are fully extended.
5. Rest the dumbbells on your chest.
6. Move quickly, especially when lowering.
