"We must, we must, we must increase our bust!"
It may be a funny little chant, but it rings true for many women.
Perhaps you are one of those women who haven't been blessed in that area and would like to increase the size of your bust. Since your breasts are made up primarily of fatty tissue, their size depends on the amount of fat stored in them. Their size is therefore determined by your weight, genetics, age, and health. Unfortunately, exercises can't help you grow larger breasts, but they can help them appear firmer and perkier.
If surgery, lotions, creams, and pills aren't for you, here are some simple exercises to tone, strengthen, and firm up your chest. So if you must increase your bust, get to it!
To do this simple exercise, lie on your back on the floor, bench, or stability ball holding a dumbbell in each hand. Place your feet firmly on the ground or on the bench. Hold the dumbbell by your shoulders with your elbows bent below your shoulder line. Tilt your chin slightly down toward your chest. Then slowly and smoothly lift the dumbbells up toward the ceiling until they meet in an arc over your chest. Keep your head and body flat on the floor or bench. Then slowly and smoothly lower your weights to their starting position. Begin with three sets of 10, resting at least 30 seconds between sets.
Another exercise to build your bust is the pec fly. Like the pec press, you'll need to lie on your back, but not on the ground. Use a bench, stability ball, or aerobic step to lie down on. Place your feet on the ground and keep your head and upper body flat on the bench or ball. Tilt your chin slightly down toward your chest. Hold a dumbbell in each hand with your palms facing each other.
Lift and straighten your arms up over your chest and bend your elbows slightly like you're hugging someone or a barrel, bringing the weights together in the middle. Lower the weights back down out to your sides until your elbows lightly touch the ground or go below chest level, keeping your elbows slightly bent. Then raise your arms again with slow, smooth movements. Perform three sets of 10, resting between sets.
You can also do this exercise with elastic tubing. It may help to stand in front of a mirror to watch your form when you do this exercise. Double up the tubing and hold it in each hand. Bend your elbows so your hands are at chest level. Then stretch each hand out to your sides as far as you can pull. Hold this position for five seconds, then slowly and smoothly bring your hands back to the middle.
Another great exercise to work your pectoralis muscles, along with many other muscles, is the push-up. One way to do a push-up is to lie facedown on the floor. Bend your knees and then cross your ankles over one another. Bend your elbows and place your palms on the floor beside and slightly in front of your shoulders. Then straighten your arms and lift your body up so you're balanced on your hands and knees. Keep your chin down towards your chest and your abdominals tight. Slowly lower your body down until your elbows are bent at 90 degrees and push back up, focusing on using your chest muscles as you do so. Try to do at least 10 push-ups, working your way up to as many as you can.
While these three exercises won't increase the size of your breasts, they will build a better bust by strengthening and toning the chest muscles behind your breasts. This in turn will help your bust appear perkier and firmer. So get on the floor and start lifting!n prebiotics and probiotics are combined, they work together for maximum effect.