The breasts are an area of the female anatomy that consists of glandular tissue, connective tissue, lobes and fat. Their main purpose is to produce milk after bearing children. Along with this and the aging process comes the risk of sagging and a loss of firmness. Breast-tightening exercises can be used to help remedy this situation.
Misconceptions
The breasts themselves cannot be made bigger or more round with exercise. But there is muscle underneath and above the breasts that can be worked. This can in turn make them more perky and prevent sagging from getting any worse.
Push Ups
Push ups are a popular chest-tightening exercise that involve nothing but the weight of the body. To do these, lie on your stomach with your hands under your shoulders. With your knees on the ground, push yourself up in the air until your arms are straight, then lower yourself back down. Your back should be kept straight throughout the whole exercise, and your core should be contracted. If you need more of a challenge, push ups can be performed with the toes on the ground and the legs straight. To put more emphasis on the upper chest, you can do push ups with your feet elevated. To put more emphasis on the lower chest, keep your hands elevated.
Chest Presses
Dumbell chest presses can be done on a flat bench or a Swiss ball. Lie on the bench with your arms straight above you and the dumbells in your hands, with your palms facing forward. Slowly bend your elbows and lower the weights until your upper arms are parallel to the ground, then lift them back up.
Incline Presses
Incline presses are done with a bench adjusted to either 30 or 45 degrees. These exercises target the upper chest muscles. Lie on the bench with your arms straight up in the air. Slowly bend your elbows and lower the weights until your upper arms are parallel to the floor. Push them back up and repeat. Keep the weights from hitting each other as you bring them up.
Flyes
Dumbell flyes put more emphasis on the sides of the chest muscles. To do these, lie on an incline or flat bench with weights in your hands and your arms extended straight up in the air. With a slight bend in your elbows, lower the weights to your sides until your upper arms are parallel to the floor, then push them back up. You can have your palms either facing each other or forward for this exercise.
Time Frame
Chest exercises can be done two to three days a week with two to four sets and eight to 15 reps for each exercise. Weights used for chest presses and incline presses should be moderately heavy, and weights used for flyes should be light.
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