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 "defect" can only be corrected with the help of an operation. Eating cabbage, taking pills, rubbing creams - all this is ineffective and sometimes dangerous! Exercises for breast augmentation will come to your aid.
Of course, no one promises you an instant increase in mammary glands by 3 sizes at once. A set of exercises helps to give elasticity to the chest, prevent sagging and strengthen the pectoral muscle. The key to success is the right attitude and good will.
The effect of the 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. The insertion of artificial implants can create additional problems in the form of non-healing scars or suppuration. Therefore, consider an effective and popular way to increase a girl's breasts without leaving home.
There is a misconception that exercise can add volume to the mammary glands themselves. In fact, regular exercise will help strengthen the muscles of the chest, due to which the volume of the bust will increase. Therefore, dear ladies, distinguish between the concepts of gland and pectoral muscle.
Even women who opt for plastic surgery will need to strengthen their breasts with the help of physical exercises. After all, implants can weigh down weak pectoral muscles and make them look ugly. A complex of fillers is also necessary for nursing mothers so that their bust always looks toned and elastic, and does 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. The bust won't get bigger 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, stamina, and prepare for enhanced muscle soreness workouts.
Do not forget that the muscles need to rest from stress, so training is carried out 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 collapsible dumbbells of 10 kilograms each.
Of course, you will not be able to "pump up" your chest, like Pamela Anderson's, only with the help of exercises, but improving its shape and adding a little size is quite realistic if you are not lazy!
Uniform and warm-up
After having already stocked up on equipment, we move on to sportswear. Forget artificial synthetic t-shirts and t-shirts, they do not allow the skin to breathe and can even cause skin irritation. For exercises aimed at increasing breast volume, choose a natural sports top in the right size. It supports the chest, allows free breathing and does not cause irritation.
A set of exercises for breast augmentation, like any load, should begin with a mandatory warm-up. This is necessary to warm up your muscles to prevent possible injury. For these purposes, you can activate your favorite rhythm music and remember aerobic exercises. 5 minutes of dancing is enough to put the muscles in working condition.
TOP 8 effective exercises
You already know that breast enlargement with exercise is real! With the help of the proposed complex, you will achieve a bust increase of 1 size in a few months. We are starting to stimulate breast growth, by leaps and bounds.
- We shake our palms. Adopt a standard stance: feet shoulder-width apart, body straight. We bend our palms in front of us so that the elbows are at chest level. After counting to three, we squeeze our palms with all our might, gradually lowering our hands. Repeat the technique 10 times.
- Wall. We choose the door that we like in the apartment and stand next to it. Starting position: turn your back to one of the supports and put your hands on the opposite side. Then we start pressing the rack, as if we want to move it. Let's work for 1 minute. Then lean forward and press the wall again for 1 minute. The 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. Then we interlace our fingers in the castle and try to extend our arms to the sides. We repeat the action 10 times.
- Skier. We slightly increase the load and begin to perform the exercise to increase the chest at home with dumbbells. Starting position: Dumbbells in hands, feet shoulder-width apart. Slightly bend your elbows and start imitating movements with them, reminiscent of swinging ski poles. Run like this for a minute. Then you need to raise your hands to chest level, hold for a few seconds and lower. Repeat this part 6 times and the whole exercise 3 times.
- Snatch, performed with dumbbells. Starting position: lying on your back, place your hands with dumbbells on your chest. Begin raising and lowering your arms sharply, repeat up to 8 times in a single set. The total number of approaches is 3.
- Flat corner. Starting position: Sitting on a chair with your back straight, take dumbbells in your hands. Press your elbows to your sides and spread your arms out to the sides. With a sharp movement, pull your elbows out to your side, raise them 90 degrees. Hold them for a few seconds and lower them. In one approach, you need to repeat up to 12 times, a full cycle of exercises - 3 times.
- Standing push-ups. This completes the dumbbell complex. Let's move on to the last part of increasing 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. Keep your back straight at all times. The exercise is performed for 2 minutes 3 times.
- Twirl. Take a lying position with your palms and toes on the floor. Push-ups for women are performed at a slow pace, gradually increasing the number of repetitions from 2 to 20.
Breast enlargement and tightening exercises are complemented by stretching. Starting position: Sitting on the floor, bend your knees. Bend over, rest your forehead on the floor, place 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.
Isn't it a myth - increasing breast size with exercises? Be sure that the exercises will help you achieve beautiful rounded shapes, but not without effort on your part. You can judge the effectiveness of a workout by the pain felt by the muscle fibers. You can see the correctness of this or that exercise on the video on the network.
Plus 1 size with asanas
What other methods for girls will help increase the bust? You can get one size breast augmentation with the help of swimming and rowing classes. It is this sport that strengthens and builds muscle mass in the chest, which brings you a little closer to the desired volume.
Do you want to increase your breasts by several sizes? Yoga exercises will become a faithful assistant in this difficult matter. What asanas can get 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, bend your left leg at the knee. The right leg is always straight. Extend your arms out to the sides up to the shoulder line. Gently turn your head to the left, look at the brush. The repetition of a 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 turn your left leg 90 degrees and your right leg 15 degrees. 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 bending of the knees or the spine. Repeat the pose again, but on the other side.
- Cobra. The exercise is performed lying on your stomach. Slowly raise your upper body and lower your lower body to the floor. Maintain balance! Bow your head and exhale. Return to the original position. As you repeat, gradually increase the time spent in the asana.
- Onion. The exercise is performed lying on your stomach. Slowly exhaling, raise the legs bent at the knees to the head. Pull until you can grasp both ankles with your hands. Start straightening your legs, lifting your hips and chest off the floor, focusing your balance on your belly. Stay in position for half a minute.
- Bridge. Lying on your back, spread your legs wide. Raise your arms and put your palms on the floor. As you exhale, begin to lift your chest, gradually rising into the bridge. Hold the position for 30 seconds.
The given 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 size. The massage movements will relax the muscles, giving them the opportunity to tighten and expand. By regularly performing exercises at home, you will notice a bust increase of one size! But this can only be achieved by diligent training for 2-3 months.