If you are looking to tone up your breasts, there are a number of exercises that can be performed in a gym or at home to help achieve those goals. To successfully firm up the breast area, you will need to perform exercises that build muscle while burning fatty tissue. These exercises can be performed without any additional weights. You can also use dumbbells or items that you can find in the house such as bottles or cans.
Chair Dips
The chair dip exercise is one that you will feel in your triceps as well as your breast muscles, since they will be used to stabilize your arms for the duration of the movement. Start the exercise by sitting on a strong, stable chair. With the tips of your fingers facing forward, put one hand on each side of the edge of the chair. Keeping your hands in place, scoot your hips until they come completely off the chair and the weight of your body is being supported by only your feet and hands. You should bend your knees to at least a 90 degree angle.
With your neck relaxed and your shoulders down, bend your elbows and move your hips toward the floor. When your arms and the floor are perpendicular to one another, squeeze your triceps and pectoral muscles, straightening, but not locking, your arms. Repeat the exercise 10 to 15 times.
Modified Push-Ups
Performing modified push-ups can help lift your chest. While lying flat on your stomach, bend your knees and cross your feet. Put your hands, palms down, on the floor at shoulder level. With your back straight, use your arms to lift your body until you are balancing your weight on your knees. You are now in your beginning position.
Bend your elbows and slowly lower your body until the tops of your arms become parallel with the floor. Make sure to hold your neck and back straight. Hold your position for one second and push yourself back up. When you are first starting out, do anywhere from 5 to 10 reps. Over time, work up to performing 2 to 3 sets of 10 to 15 push-ups.
Chest Fly
Lie flat on a weight bench or the floor while holding a dumbbell or other weighted object. Hold your arms straight out to your sides. Keeping your arms straight, lift the weights above your body.
As you are raising your arms, rotate your wrists until your palms are facing your head. As you lower your arms, rotate your wrists one again so that your palms are facing each other. Each lift should be performed slowly while squeezing your chest muscles.
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