If you are dissatisfied with the appearance of your breasts, you are not alone; a 2008 study by the UCLA Department of Psychology found that 70 percent of women are discontented with the size or shape of their breasts. According to Shirley Archer, fitness expert and author of "Busting Out: Putting Your Best Breasts Forward," saggy--or ptotic--breasts are caused by looseness of the supporting ligaments, called Cooper's ligaments after the man who first detected them. Over time, gravity takes its toll and your Cooper's ligaments can become stretched out, causing droopy breasts. The Cooper's ligaments are attached to underlying chest muscles, so by strengthening and tightening the chest muscles, you can tighten your breasts.
Dumbbell Supine Chest Fly
This exercise works the outer edges of your pectoral (chest) muscles. Hold a dumbbell in each hand and lie on your back on a bench or stability ball. Tuck your tailbone under to flatten your back and start with your arms extended toward the ceiling, palms facing each other and a slight bend in your elbows. Keeping your arms mostly straight, slowly lower the dumbbells in an arc until they are level with your shoulders. Squeeze your pectoral muscles and bring the dumbbells back up to the starting position. Repeat 10 to 15 times.
Elevated Pushup
This exercise works the top and middle of your pectoral muscles and requires extra muscle activation in your upper body for stabilization. Begin with your stomach on a stability ball or a bench. Walk your hands out so your thighs (easiest) or your ankles (most difficult) are resting on the ball or bench. Suck your bellybutton toward your spine to stabilize your core and keep your hips level so your body forms a straight line from your head to your feet. Keeping your neck and shoulders relaxed, bend your elbows so your head comes toward the floor. When your forehead is a few inches from the floor, straighten your elbows and come back to the starting position. Repeat 10 to 15 times. If you find your hips are sagging or you cannot bring your face close to the floor, walk your hands in slightly so there is less weight on your chest muscles.
Chair Dips
You will feel this exercise in your triceps (backs of your upper arms), but you will also feel the burn in your pectoral muscles as they stabilize your arms throughout the entire movement. Begin by sitting on a stable chair. Place your hands on either side of the front edge of the chair with your fingertips facing forward. Walk your feet out until your hips come off the chair and you are supporting your weight on your hands and feet. Your knees should be bent about 90 degrees or more. The further out your feet are from the chair, the harder the exercise will be. Keeping your shoulders down and neck relaxed, bend your elbows, moving your hips down toward the floor. When your upper arms are parallel with the floor, squeeze your pectoral muscles and triceps to extend your arms to a straight, but not locked, position. Repeat 10 to 15 times.
Pilates Ring Pullover
This exercise is best done with a Pilates ring, but it also works with a ball or anything you can push inward against. Since you will be squeezing inward with your arms in several different positions, you will work the entire chest area. Begin by lying on your back on a bench or stability ball with your knees bent 90 degrees and feet on the floor. Tuck your tailbone under to flatten your back and suck your bellybutton toward your spine to activate your core. Straighten your arms and hold the ball or ring up toward the ceiling. Squeeze inward against the object so you feel tightness in your chest muscles, and keep squeezing inward throughout the entire movement. Keeping your head relaxed on the bench or ball and keeping your arms mostly straight, lower the object back behind your head. When your arms are parallel with the floor, continue squeezing inward as you raise the object back up toward the ceiling. Repeat 10 to 15 times, maintaining inward pressure against the object throughout the exercise.
Member Comments