Firmer, larger, lifted breasts--many women want them, but not everyone can afford expensive cosmetic surgery, nor do they want the invasive surgery or side effects. The good news is that strength training can offer many of the same benefits as that costly surgical procedure, while being safe and natural. You won't go from an A-cup to a D-cup, but by strengthening the pectoral muscles of the chest, you can make your breasts appear firmer, fuller, and lifted.
Push Ups
Begin on your hands and knees with your hands on the floor a little wider than your shoulders. Tuck your toes under and lift your knees off the ground so that your body is in a straight line from your shoulders to your hips to your heels. From the side you should look like a plank. Start to slowly lower your body down to the ground in one piece until your chest is almost touching the floor, bending your elbows out to the side. Look forward and keep your neck long. When your chest is an inch above the ground, push your body back up to the starting position in one piece. Don't let your hips sag or your upper back round. If this is too challenging for you, perform the exercise with your knees on the ground until you develop more strength. Be sure to keep your hips tucked in. Perform two to three sets of 15 repetitions.
Free Weight Chest Press
Lie on a weight bench with your feet flat on the floor. Press your lower back into the bench to protect the lumbar spine. Grip one free weight in each hand and extend your arms straight up above your chest. Begin to bend your elbows, bringing the free weights down towards you. Maintain a 90-degree angle at the elbow and lower the weights until your upper arms are at the same level as your chest and you feel a stretch through your underarm. Press the weights back up to the starting position, contracting the pectoral muscles of the chest. For this exercise choose a weight with which it is challenging but not impossible to perform two to three sets of 15 repetitions each.
Chest Fly
Using a set of weights slightly lighter than you did for the chest press, grip one weight in each hand and hold them up above your chest with straight arms. Bend your elbows slightly and begin to open your arms out to the side. When your arms are horizontal with your upper body, contract the pectoral muscles and slowly bring the weights back to the starting position, keeping your arms straight with just a slight bend in the elbow. Perform two to three sets of 15 repetitions.
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