Exercises for Firmer Breasts

Although the forces of gravity cannot be reversed through chest exercise, the muscles around the breast can be strengthened, thereby giving the appearance of firm, defined breasts. Additionally, improving posture can delay the sagging process. This involves working the core muscles, taking postural alignment classes like Pilates and performing exercises that work the upper back. This routine should be performed three times weekly. Do three sets of eight to 12 repetitions.

The Bench Press

This exercise can be performed with a barbell, free weights or a resistance band that is placed under your shoulder blades. Lie on your back with your knees bent, and the resistance aligned with the center of your chest. Inhale to prepare, then exhale as you straighten your arms towards the ceiling. Avoid locking your elbows. This exercise can also be performed on a decline or an incline. If a decline/incline bench is unavailable, you can use an inclined sit up board, a stability ball or a mat placed over an inclined treadmill, that has been cooled down for at least 10 minutes. For incline exercises, your head should be at the high end, and for decline, your head will be at the low end. Incline chest presses work the upper chest, whereas decline presses work the lower chest.

Chest Fly

The chest fly works the inner pectoral muscles. This is a useful exercise for creating cleavage. It can be performed with free weights or a resistance band under your shoulder blades. If a bench is unavailable, you can use a stability ball. Lie on your back with your knees bent and your feet flat on the floor. Begin with your hands together, and your palms facing each other. As you inhale, open your arms to shoulder level, keeping the elbows slightly flexed. This should be performed with control. Instead of simply throwing your arms open, imagine that you have a curtain rod going across your chest, which you are slowly extending and adjusting. Exhale and contract your pectoral muscles to bring your hands together. Imagine that you are trying to catch a pencil between the two sides of your chest.

Chest Fly/Bench Press Combo

This exercise combines the bench press and the chest fly. Begin on your back, and perform the bench press as described above. After you straighten your arms, turn your palms towards each other, and perform the fly. As you open your arms, rotate your palms so that they face downwards, and then bend your elbows and return to the starting position.

Push-Ups

Push-ups can be performed with either straight legs or on your knees. If you are too weak for either of the these variations, you can do them with your hands against the wall. To make the push-up more challenging, place a resistance band under your shoulder blades and hold each end to the floor. You'll feel the resistance as you straighten your arms. You can also make it more challenging by placing your feet on a bench and your hands on the floor. If you have access to a slide board, you can place the booties on your hands. Bend your elbows into the push-up. On the second count, slide your hands together. Slide the hands apart, and then straighten your arms. No slide board, no problem. Place some wax on a wood or linoleum floor, and place two hand towels under your hands.

PIlates Fitness Circle

The Pilates Fitness Circle is a flexible metal ring. It can be used from an upright or prone position. Align the ring with the center of your chest. Inhale to prepare. As you exhale, contract your pectoral muscles and squeeze the ring.