Exercises for firm and lifted breasts

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Breast exercises will not only help you firm your breasts, but also strengthen your chest muscles. To a large extent it depends on them to maintain the correct figure of the body. Below we present simple and effective exercises for firmer breasts

Low-loaded stretches

This is an extremely simple exercise, which gives the greatest results when performed with a load. If you don’t have any dumbbells at home, you can use water bottles. The recommended load is a maximum of 2 kg

The exercise can be performed standing or sitting on a chair. In the standing version, stand slightly apart, hold the dumbbells in both hands. Remember to keep your back straight. Bring your elbows together in front of you at chest height. They should touch each other with the inside of your forearms. Your arms must be raised and bent at a right angle. Then separate them. Repeat this exercise 15 times. Remember that your muscles must be tense while performing the exercise. When you pull your arms back, you can gently push your chest forward. On the other hand, when you hold them at chest level, remember to keep your elbows together and not to lower your arms

Tightening the chest muscles

This is another simple exercise with very good results. Stand with your legs slightly apart, your posture should be straight and your muscles tense. Interlace the fingers of your hands at chest height and bend your elbows. The entire length of your forearms must be in contact with each other for this exercise to be effective. Press one hand against the other for 2-3 seconds while keeping your arms and chest muscles tight. After this time, relax the whole body. Perform this exercise 20 times per series

Free standing bench press

For this exercise you will need a mat and a small load. Lie on your back with your legs bent at the knees. Remember that your spine should touch the floor and your abdominal muscles should be tense. Next, grasp dumbbells or water bottles in your hand. With your palms facing outward, place your forearms on the floor and bend your elbows at a 90-degree angle. Lift both dumbbells evenly, slowly bringing them closer together, at the final stage your arms should be straight and the dumbbells touching each other. Perform this exercise slowly and precisely. Repeat the whole exercise 15 times per series

Hands behind the head

Exercise is performed similarly to the one above. Stay in the same position, i.e. lie down on the mat, and put your feet on the floor. Leave only one bottle or dumbbell in your hands. Hold them on your straightened arms at head height. Then lower the load to the floor behind your head, gently bending your elbows. The bend will depend on the weight you are exercising with. Then return to the starting position. Remember to keep your muscles toned and your lumbar region touching the ground at all times

Women’s push-ups

Exercise that almost everyone knows. Few people know that they not only strengthen muscles, but also firm the bust. If you are a beginner, we recommend doing them on bended knees. On the mat, turn over onto your stomach. Rest your hands and knees on the ground, and tighten your back and chest muscles. Your hands must be at shoulder width. Remember that your back must be straight while doing push-ups. While in this position, slowly lower yourself down by bending your elbows. Finish when your chest is between your hands. Then return to the starting position in the same way. Inhale as you lower and exhale as you raise. Try to maintain the correct posture at all times and do not arch your back

Push-ups while standing

This exercise is performed very similarly to push-ups lying down. In this version, stand facing the wall in a slight spread, and the silhouette straighten up. Place your hands on the wall and bend your elbows. Then return to the starting position in the same way. Inhale when you bend your arms, and exhale when you return to the upright position

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