It is difficult to find a woman who is absolutely satisfied with the shape and size of her breasts. It seems to many that this "flaw" can only be corrected with the help of an operation. Eating cabbage, taking pills, rubbing creams - all this is ineffective and sometimes dangerous! Breast augmentation exercises will come to your aid.
Of course, no one promises you instant 3-size mammary gland enlargement at the same time. A series of exercises helps to give the breasts elasticity, prevent sagging and strengthen the pectoral muscle. The key to success is the right attitude and willpower.
The effect of load on the condition of the chest
There are two ways to achieve the desired bust size: natural and artificial. But we are interested in the safety of the chosen method for health, so we choose the first method. Inserting artificial implants can create additional problems in the form of scars or suppurations that don't heal. Therefore, consider an effective and popular way to increase a girl's breasts without leaving the house.
There is a misconception that exercise can add volume to the mammary glands themselves. Indeed, regular exercise will help strengthen the chest muscles, thanks to which the volume of the torso will increase. Therefore, dear ladies, distinguish between the concepts of gland and pectoral muscle.
Even those women who decide to resort to plastic surgery will have to strengthen their breasts with the help of physical exercises. After all, implants can burden weak pectoral muscles and look ugly. A complex of loads is also needed for nursing mothers so that their breasts are always toned and elastic and do not sag under the weight of milk.
And yet, if you decide to increase your breasts with physical exercises, you need to be prepared for considerable effort. Your bust won't grow from three simple workouts a month. Such loads only tighten the muscle, preventing it from sagging. For breast growth, you need to stock up on patience, endurance, and prepare for enhanced workouts for muscle pain.
Remember that the muscles need to rest from stress, so training is done no more than 3 times a week. We begin to form a beautiful bust with the help of exercises to increase the female breast, for this we buy folding dumbbells of 10 kilograms each.
Sure, you won't be able to "pump" your chest, like Pamela Anderson's, with just the help of exercises, but improving its shape and adding some size is quite realistic if you're not lazy!
Uniform and heating
Having already stocked up on equipment, let's move on to sportswear. Forget artificial synthetic shirts and t-shirts, they don't let your skin breathe and can even cause skin irritation. For exercises to increase the volume of the breasts, choose a natural sports top of the right size. It supports the chest, allows you to breathe freely and does not cause irritation.
A set of breast augmentation exercises, like in fact any load, should begin with a mandatory warm-up. This is necessary to warm up the muscles in order to avoid possible injuries. For these purposes, you can turn on your favorite rhythm music and remember the aerobic exercises. 5 minutes of dance is enough to bring the muscles back to working condition.
TOP 8 effective exercises
You already know that breast enlargement with exercise is quite real! With the help of the proposed complex, you will get a 1 size increase in the bust in a couple of months. We begin to stimulate breast growth, by leaps and bounds.
- We squeeze the palms of the hands. Get into a standard position: feet shoulder-width apart, body straight. We fold the palms of the hands in front of us so that the elbows are level with the chest. After counting to three, we squeeze our palms with all our strength, gradually lowering our hands. Repeat the technique 10 times.
- Wall. We choose the door we like in the apartment and get close. Starting position: Turn your back to one of the racks and place your hands on the opposite side. Next, we begin to press the rack, as if we wanted to move it. We work for 1 minute. Then, lean forward and press the wall again for 1 minute. Exercise is repeated 3 times.
- Finger grip. We stand straight, legs shoulder-width apart. Raise your arms bent at the elbow to face level, at the same time make sure they are parallel to the floor. Next, we intertwine our fingers in the castle and try to spread our arms to the sides. We repeat the action 10 times.
- Skier. We slightly increase the load and begin to perform the exercise for increasing the chest at home with dumbbells. Starting position: dumbbells in the hands, feet shoulder-width apart. Bend your elbows slightly and start imitating movements with them, which resemble the swing of ski poles. Run like this for a minute. Next, you need to raise your hands to chest height, hold them for a couple of seconds and lower them. Repeat this part 6 times and the whole exercise 3 times.
- Snatch, performed with dumbbells. Starting position: lying on your back, put your hands with dumbbells on your chest. Begin to sharply raise and lower your arms, repeat up to 8 times in one set. The total number of approaches is 3.
- Flat corner. Starting position: sitting in a chair with your back straight, take the dumbbells in your hands. Press your elbows to your sides and spread your arms out to the sides. With a firm motion, remove your elbows from your side, raise them to 90 degrees. Hold them for a few seconds and lower them. In one approach, you need to repeat up to 12 times, a full course of exercises - 3 times.
- Standing push-ups. This completes the handlebar assembly. Let's move on to the final part of increasing the chest muscles at home. Turn your face to the wall and rest your palms on it. Start pushing harder, as if you want to move the wall. Always keep your back straight. Exercise is performed for 2 minutes 3 times.
- Spin. Take a prone position with your palms and toes on the floor. Push-ups for women are done at a slow pace, gradually increasing the number of repetitions from 2 to 20.
Breast enlargement and strengthening exercises are complemented by stretching. Starting position: sitting on the ground, bend your knees. Bend over, rest your forehead on the floor, put your hands in front of you. Try to stretch your arms as far as possible and stay in this position for 10 seconds. Relax your muscles and repeat 3 times.
Not a myth: increase breast volume with exercises? Make sure that the exercises will help you get beautiful rounded shapes, but not without effort on your part. You can judge the effectiveness of a workout by the pain your muscle fibers feel. You can see the correctness of this or that exercise on the video on the net.
Plus 1 size with asana
What other methods for girls will help to increase the breasts? You can get 1 size breast enlargement with the help of swimming lessons and rowing. It is this sport that strengthens and builds chest muscle mass, which brings you one step closer to the desired volume.
Do you want to increase your breasts by more than one size? Yoga exercises will become a faithful assistant in this difficult matter. What asanas can achieve results?
- Warrior. Starting position: legs apart. Gently rotate your left foot to the left about 90 degrees and your right foot inward. As you exhale, he bends his left leg at the knee. The right leg is always straight. Extend your arms at your sides to the shoulder line. He gently turns his head to the left, looks at the brush. Repetition of one cycle is 7 times. Then repeat the exercise on the right side.
- Triangle. The starting position is the same as in the previous asana. Gently rotate your left leg by 90 degrees and your right leg by 15. Try to reach your ankle with your left hand and point your right hand as high as possible. The arms should form a straight line. The yoga pose does not allow you to bend your knees or spine. Repeat the pose again, but on the other side.
- Cobra. The exercise is performed lying on the stomach. Slowly raise your upper body and lower your lower body to the floor. Keep the balance! Tilt your head and exhale. Return to original position. As you repeat, gradually increase the time spent in the asana.
- Onion. The exercise is performed lying on the stomach. Exhaling gently, lift your legs bent at the knees towards your head. Pull yourself up until you can grab both ankles with your hands. Start straightening your legs, lifting your hips and chest off the floor, focusing your balance on your stomach. Stay in position for half a minute.
- Bridge. Lying on your back, spread your legs. Raise your arms and rest your palms on the floor. As you exhale, begin to lift your chest up, gradually rising towards the bridge. Hold the position for 30 seconds.
The stocked set of effective yoga exercises will help increase a girl's breasts at home at no extra cost.
You can also achieve the desired result by combining exercises and massages to increase breast volume. The movements of the massage will relax the muscles, giving them the opportunity to tighten and grow. By performing regular exercises at home, you will notice a 1 size increase in your bust! But this can only be achieved with diligent training for 2-3 months.