Exercise in an integral part of life that makes us stay fit and miles away from the medicines and the harmful effects of these. Exercises tone muscles and give our body the required energy. Those who include exercise in their daily routine are said to live a more healthy and fit life. Exercises not only have an overall muscle strengthening and toning effect, but also can be localized and concentrated on to particular spots.
Now, coming back to the topic, breast is an asset for a woman, a god’s gift that is the mark of feminity. While some women suffer from inferiority complex owing of their minimally developed breast, others boast of their well developed bosoms. On the other hand, women with sagging and excessively large beasts never treat them as assets, rather think it to be a curse, a stain on their beauty.
Here lies that link between exercises and breasts. How? It is very simple. Along with toning and shaping of muscles of various parts of the body, some dedicated exercises also focus on the development and shaping up of the breast. These exercises increase the elasticity of the breast muscles and firm them. In result, the woman who performs these is awarded with a nice pair of bosoms!
Some of exercises discussed here involve a slight weight training as well. It must be noted that mild weight training on regular basis expels the risks of many feminine diseases like osteoporosis, varicose veins, gout, and gynecological problems as well.
To carry on these two exercises below you would require a sheet or a mat to be placed on the ground.
Push ups
Stoop down on the mat in the position of a dog. Your hands should bear the strength of the front part of the body. Keep the hand in such a way that they are spread apart and the elbows face outside. The palms must be straight in front of you. Your feet must be put six inches above the ground and kept in a manner that one is over the other. Your spinal cord must be straight.
Now start exercising by gradually lowering the upper torso of your body by bending the elbows at an angle of 90 degrees. Do not lock the elbows. Do not move your lower torso. Your breathing should be normal and regulated in the way when the body is bent down breath is given out and when the body is pulled up, breath is taken in. Now, again go back to the original position when your shoulder and hip line were parallel to each other.
This whole procedure of pumping makes a complete exercise. Repeat the process ten to twelve times. This makes a single set. When you are habituated with this exercise, aim at performing as much as three sets.
This process is for the beginners who would need to support their knees to the ground to lift their bodies. But after a few days of practice, the woman can lift up the body totally from the ground, by keeping only the feet on the ground.
Your breathing should be normal and regulated in the way when the body is bent down breath is given out and when the body is pulled up, breath is taken in.
Free hand chest press
Stand straight on the ground, keeping your spinal cord straight and you head straight too. Place your hands straight and parallel to the ground, while your legs are spread wide apart. Now begin the exercise by spreading your arms in the outer direction towards the side of your body. During this time take in breath. Next, pull your arms back towards the front part of your body with a gap of around six inches between them. You have to give out your breath during this time. This exercise is beneficial for strengthening the shoulder muscles and also the upper arms.
One arm rowing
This exercise would require a bench and a light weighted dumble of five pounds. Begin the exercise by keeping your right arm straight on the bench and your left leg touching the ground. Put your right leg on the bench in a bent position, such that the knee touches the bench. Hold the dumble with your left arm. Keep your head straight along with a straight spinal cord.
Start with the exercise by fetching the left hand, clenching the dumble, towards your breast, thereby bending your elbow inwards. Hold it in the position for a few seconds. Now release it and stretch your hand outwards, gesticulating a rowing action. Remember, never to fix your elbow with your body at any moment. This whole process is to be repeated for around ten to fifteen times, thereby making a complete set. The set will be three to five in total.
Follow the process with your right arm now, when the whole posture will be equally inversed. Your left hand will now be put straight on the bench, your left leg in a folded position and your right leg touching the ground. This exercise provides support to your breast muscles and that of the upper back muscles or the “Lattes Mass Dorsey”.
Chest press
For doing this exercise you would require an incline bench and a pair of dumbles weighing five pounds each. Lie down straight on the inclined bench with your head placed on the raised side. Now clench the each of the dumbles with each of the fists. Begin the exercise by bending the arms in such a way that the elbows are kept in a parallel direction with the bust, and spread apart. The elbows will be kept in a bit lower level than the chest, outside the bench. The fists should face up, together with the dumbles. The knees will be a bit bent and the feet will the other end of the bench.
Now bring the dumbles closer to your body with your arms raised up as you pull them closer. Breathe in during this time. In the next step release your arms and bring them back to their original position. You must release your breath now. Repeat the process for three sets, with ten to fifteen actions per set. It firms and tones the bust muscles.
Photo Credit: Livestrong.com
It firms and tones the bust muscles.
