- Duration: 25 Minutes
- Calorie Burn: 100-150
- Difficulty: 3/5
- Equipment: Dumbbell, No Equipment
- Training Type: Barre, Low Impact, Toning
- Video Player: View on YouTube
Gravity can have a powerful influence on the body, but breast lifting exercises can be a fair way to fight back.
Breasts themselves are made of fat, but there are supporting muscles both under and around the breasts that when worked properly, can help to keep the chest from sagging.
Comprehensive chest workouts can build muscle in the pectorals, helping to keep the breasts on top well supported and perkier looking.
Doing this workout 3 times a week can make a noticeable difference in your physique in as little as a month. For even better results and more noticeable changes allover your body, make sure that you are not neglecting your lower body or core.
7 Chest Exercises
12 Reps of each
3 Rounds through
You will need light weights or 2 water bottles (or cans of soup, books, etc) for this routine.
Round about Push Ups – Go into a push up position but instead of dropping straight down towards the ground, do a rounded scooping motion; down towards one wrist and then across to the other before you push back up to the starting position. Repeat the motion, this time going in the opposite direction.
Standing Chest Press & Pulls – Grab your weights and stand tall with your back straight. Bend your arms at the elbow to make a right angle, and with your arms perpendicular to the ground, forearms facing in towards on another, flex so that you feel it in your pecs. Release and then turn your arms so that your forearms are facing the ground, then squeeze your shoulder blades together. It’s important that you do these exercises with intention – flex, and focus on feeling the first part of the motion in your pectorals, and the second part in between your shoulder blades.
Tricep Dips (single Leg) – Go into a crab walk position; on all fours but with your belly pointed towards the ceiling. Extend one leg straight up and then bend at the elbows to lower your body towards the ground, feeling this in the backs of your upper arms, shoulders, and chest. Switch which leg is extended half way through.
Bentover Ventral Raise & Squeezes – Bend over, keep your back flat, and raise your extended arms up to ear level. Bend at the elbows to bring your hands up next to your ears, extend your arms back out, and then drop down towards the ground before starting all over again.
Tip Toe Planks – Assume a plank position; body in a straight line, with weight in forearms and toes. Push through the toes so that your body moves forward, then press back so that your heels are again directly over your toes.
Diagonal Ventral Raises – Raise one arm straight up from the shoulder, then lower it down in a diagonal so that it stops roughly in front of the hip of the opposite side of your body. Go back up to the starting position and repeat. Complete all reps on one side of the body before switching arms.
Plank Push Ups – Start in a plank position, and then one arm at a time, lift yourself up to move into a full push up position; repeat. Halfway through our 12 reps we switch to a beginner modification that shows how you can make the move easier by doing the breast lift exercise from a half push up.
Quick tips on how to lift breasts naturally:
Make workouts like the one above a part of your regular routine, they can make a significant difference.
Minimize any fluctuations in your weight. Weight fluctuations affect your bust; yet another reason to avoid yoyo dieting. Try to reach a healthy bodyweight and stay at it/around it in order to prevent breasts from sagging. If you are currently trying to lose weight, lose it at a slow pace (2-3 lbs a week on average) in order to avoid causing any unwanted side effects on your bust.
Wear a good sports bra, especially during high impact workouts.
Drink lots of water and eat healthily – keeping the connective tissue well nourished and hydrated can help prevent sagging over time.
A warm up & cool down are not included in this video – make sure you do both for best results – check out our videos for both warm up & cool down options.
We estimate that this workout burns between 4-6 calories a minute.