Bust Exercises

Breast lift without surgery. Is it possible? Absolutely. You do not need to go under the knife to have a beautiful bust. Simple exercise really does work. But contrary to popular belief, doing chest exercises alone will not dramatically improve the appearance of your bust. You need to target your chest, back and abs, too. To demonstrate this all you need to do is stand in front of the mirror.

Keeping an eye on your bustline, perform the next three moves:

First, simply stand up straight. Observe your bust. What happens? Improved posture lengthens the torso, creating more distance between your chest and abdominal region, pulling your breasts upwards. The result? Inches in instant lift!

Now, draw back your shoulders. Rounded shoulders push the breasts down and create the appearance of sag. By pulling the shoulders back, you open up the chest and relieve sagging. The result? Further lift.

Finally, consciously tighten your chest muscles. What do you observe? This one is subtle, but by increasing the tension in the chest and by tightening the muscle supporting the breast tissue, it provides a gentle lift.

You can see the benefit. Now, it’s time to train so you can hold this body positioning without thinking. The following program is a beginner program that can be modified as your strength increases. These three exercises can be performed in less than 10 minutes. Remember to do a warm-up first, such as gentle jogging on the spot, to increase your circulation. Do each exercise once, then repeat, resting 30 seconds between each set.

Abdominal Brace (for abs and lower back)

Starting Position: On a towel, lie flat on the floor face down, in push-up position. Now, tighten your abs. One way to know which area you should be targeting is to cough once — you will feel your tummy contract. Hold that contraction. Keep breathing. Now you are braced.

Movement: Push yourself up onto your elbows and knees, keeping a straight line – don’t stick your bottom out. You should have a straight line angling down from your shoulder to your knee. There should be no discomfort in your lower back.

If there is, lift your hips a little higher – maintain a straight line. Hold this position for as long as you can, up to 30 seconds. Remember to breathe. Don’t hold your breath. Keeping those abs braced, hold for 30 seconds if you can. Lower yourself gently — don’t flop. Then relax and rest for 30 seconds. Repeat.

Bent-over Row (for upper back)

Starting Position: With two tins of canned food as weights, stand with your feet shoulder width apart and hands by your sides. Now, bend your knees slightly. Keep your legs in this slightly bent position throughout the entire exercise. Bend forward at the hips, so your upper body is parallel to the floor. Keep you back flat. Your arms will hang. Keep a slight bend in the elbow.

Movement: Pull the cans toward your chest in a rowing motion, keeping your arms close to your side. No chicken wings! Squeeze your shoulder blades together as you do so. Then release slowly and allow your arms to gently straighten, returning to the starting position. Repeat for 10 repetitions. Stand up and rest for 30 seconds. Return to the starting position and repeat the set (of 10).

Half Push-Up (for chest)

Starting Position: On a towel, lie flat on the floor once again face down, in push-up position. Have your elbows beside you, palms face-down on the floor at shoulder height. Take your hands just a little wider than you did with the ab-bracing position (approximately 2 inches). Brace your abs as before.

Movement: This time, push up onto your knees and your hands, instead of just your elbows. Lower yourself just until your nose touches the towel. Immediately push up again. Do this for 10 repetitions. Rest for 30 seconds, then repeat the set of 10.

These three exercises will lift your breasts without surgery. A higher bustline is achievable with exercise; you just have to get into a routine. To help you on your way, here are some training tips to remember:

*Always warm up and cool down.

*Aim for three times a week, say every Monday, Wednesday and Friday. Create a routine and stick to it!

*Never train the same area two days in a row. You need to give yourself time to rest and recuperate. Over-training not only will result in tiredness, but also possible injury and loss of results.

*Saturday and Sunday are rest days — time to go out and show it off!