The breasts are made of mostly fatty tissue and glands, which bind to the pectorals, which are flat muscles that cover the upper ribs and sternum. Breast size fluctuates with weight gain and loss, and breast size and shape are also influenced by the tone and firmness of the pectoral muscles. An inexpensive and nonsurgical way to give the breasts a more lifted, firmer appearance is to do strength exercises that target the pectoral muscles.
Pushups
Begin on your hands and knees on the floor. Use an exercise mat or a carpeted surface to protect your knees. Start with modified pushups on your knees and then work up to full pushups. Set your palms on the floor a little wider than shoulder-width apart. Lower your hips so they are in line with your shoulders and knees. You may have to move your knees back a little farther. Contract your abdominal muscles to keep your body, from your shoulders to your knees, in a solid plank. Slowly bend your elbows out to the side and lower your chest down toward the ground. Stop when your chest comes an inch from the ground and then push yourself back up to your starting position. To do a full pushup, simply tuck your toes under and lift your knees off the floor so your body is in a plank from your shoulders to your heels. Keep your leg and abdominal muscles tight. Do as many repetitions as you can while maintaining proper form.
Free Weight Press
Lie on your back on a weight bench with your feet flat on the floor. Hold a 10- to 25-lb. dumbbell in each hand and extend your arms straight above your chest, about shoulder-width apart. Turn your palms to face toward your feet. Slowly bend your elbows out to the side, lowering your arms until your elbows are about level with your chest. Contract your chest muscles and press the weights back up to your starting position. Repeat as many times as you can while maintaining proper form.
Free Weight Fly
Lie on a weight bench with your feet flat on the floor. Hold a 5- to 15-lb. dumbbell in either hand and extend your arms straight above your chest. Turn your palms in toward each other and bring your hands together. Bend your elbows slightly out to the side and open your arms apart until your hands are level with your chest. Keep the slight bend in your elbows and contract your chest muscles as you raise the weights back to the starting position. Perform as many repetitions as you can with proper form.
Medicine Ball Toss
Stand 3 or 4 feet away from a sturdy wall holding a 6- to 20-lb. medicine ball with both hands right in front of your chest. Lift your elbows up and out to the side. With as much force as you can generate, press the ball away from your chest and release it, letting it slam into the wall in front of you. Catch the ball as it bounces off the wall and bring it back up in front of your chest for another repetition. Do as many repetitions as you can while maintaining proper form.
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