Exercise can improve the shape of the breasts by increasing the firmness and size of pectoral muscle underneath them, according to Dr. Philip Chua of the CEBU Cardiovascular Center . Work out the chest area no more than every other day because muscles need time to rest in between workouts so they can properly recuperate. There are a variety of exercises that target the pectoral muscles. Pushups are an ideal exercise because you don't need a lot of space or any equipment. Flat-bench dumbbell flies will help build your pectoral muscles if you have access to a gym or a flat bench and dumbbells.
Pushups
Step 1
Stretch your body across the ground with only your palms and toes touching the ground.
Step 2
Position your hands underneath your shoulders, flat on the ground.
Step 3
Bend your elbows slightly and lower your body until your elbow is at a 90-degree angle.
Step 4
Push, using your chest and arm muscles, raising your body back up.
Step 5
Repeat about 10 times, if possible, for beginners. You can increase the amount of repetitions as your body strengthens.
Step 6
Keep your body straight throughout the pushup exercise. If you feel discomfort, popping or cracking, stop the exercise says Fitness Health Zone.
Flat-Bench Dumbbell Flies
Step 1
Lie down, face up, on a flat exercise bench.
Step 2
Bend your knees and put your feet on the edge of the bench.
Step 3
Hold a dumbbell in each hand. Try a 10-lb weight, but you can modify it depending on your current fitness level.
Step 4
Raise your arms vertically up from your shoulders while slightly bending your elbow.
Step 5
Lower the dumbbells out to the side, slowly, while bending your elbows a bit more. Raise the dumbbells back up to your starting position. Repeat about 10 times.
Tips and Warnings
- Ask a fitness coach to help you determine how many sets, repetitions and weights are appropriate for your individual fitness level.
Things You'll Need
- Flat bench
- Dumbbells
Member Comments