Sagging of breasts is common with age. It is also influenced by factors like pregnancy, weight loss, higher BMI, smoking, and lack of upper body exercise that can expedite the entire process.
Once the tissues of your boobs stretch making it look saggy, it is irreversible. The only sure-shot way to make your breasts look firmer and peakier is to go under the knife or put on a good push-up bra.
However, you can surely tone them and make them look fuller by including some upper body exercises in your routine.
Here are 6 chest exercises that can increase the muscle mass of your boobs and make them look fuller.
1. Dumbbell chest-press
Step 1: Lie on your back on a bench, holding a dumbbell in each hand.
Step 2: Your feet should be resting flat on the floor and palms should be close to your chest facing the feet.
Step 3: Inhale, push the dumbbell upwards towards the ceiling and away from your body to extend your hands.
Step 4: Bring it back to the starting position and exhale to complete one repetition.
2. Dumbbell fly
Step 1: Lie on your on a bench with your feet resting on the floor.
Step 2: Hold a dumbbell in each hand, tighten your core and extend your arms to bring the dumbbell above your chest, palms facing each other.
Step 3: Inhale, lower the weights apart until your arms are in line with your shoulders.
Step 4: Pause, exhale and bring the weight back to the starting point.
3. Wall push-ups
Step 1: Stand about 2 feet away from a wall with your face towards it.
Step 2: Place your hands on the wall a little wider than shoulder-width apart.
Step 3: Exhale, bend your elbows to bring your chest close to the wall.
Step 4: Inhale and push to straighten your arms and got back to the starting position.
4. Dumbbell pull-over
Step 1: Lie down flat on your back on the bench with your feet placed firmly on the ground.
Step 2: Hold the dumbbell with both hands in a way that it is perpendicular to the ground and straight up over your chest.
Step 3: Extended your arms and lower the dumbbell behind your head until you feel a pull in your chest.
Step 4: Pause and then return to the starting position to complete the repetition.
5. Cable crossover
Step 1: Set the handles of the pulleys on both sides above your head level and grab the handles.
Step 2: Take a step forward, pull the handles down together in front of you, keeping your arms straight and waist slightly bent.
Step 3: Bend your elbows slightly and let your arms come up until you feel a stretch in your chest. Again repeat the same.
6. Superman with a medicine ball
Step 1: Lie down on your stomach with your arms stretched in front of you, with a medicine ball in your hand.
Step 2: Engage your core and chest to raise your legs and upper body including your hands with the medicine ball off the ground.
Step 3: Lift as high as you can go, without hurting your neck.
Step 4: Pause at the top, then go back to the starting position to complete one repetition.
