Most women desire firm, lifted breasts. While some are lucky enough to have great genes, others may have to work a little harder to attain this goal. Since women's breasts are primarily made of fatty tissue, you must set out to lose this extra fat through a healthy lifestyle. While diet and abstaining from smoking and alcohol are important, you may also perform plenty of specific workouts to help tone your breast tissue.
Step 1
Swim or use water aerobics to tone your chest muscles. Swimming uses arm and leg movements to propel you through the water, but the buoyancy of water creates a non-impact environment for your joints. To mix up your workouts, try a water aerobics class using specific water weights and body movements to build strength and burn calories. Swim for at least 30 to 45 minutes.
Step 2
Work all of your pectoral muscles using power drops. You must have a partner and a medicine ball to complete this exercise. Lie on your back with your feet planted firmly on the floor. Your partner must stand on an elevated step, a few inches from the top of your head, to drop the medicine ball to you. Once you catch it, lower it slowly to your chest and then throw it as hard as you can back to your partner. Repeat this cycle for three sets of 10 reps.
Step 3
Hop on an elliptical trainer that simultaneously works your upper and lower body. Elliptical training is one of the best ways to firm your breasts, because you burn calories and fat while toning your pecs. Most elliptical machines offer a variety of different workouts to reach your fitness goals. Hills, random, interval training and manual settings are some of the most common workout features. You may control the intensity and even elevate the ramp for a more vigorous workout. Aim for at least 30 to 45 minutes of elliptical training.
Step 4
Use a rowing machine to strengthen your entire upper body. Like elliptical trainers, rowing machines give you a cardio and toning workout while keeping your breasts stabilized in the process. Sit on the padded seat, secure both feet in the footholds and grab the handlebars attached to the chain. Push your legs backward while pulling the bar to your chest; then pull your legs forward while pushing the bar outward. Do this for 15 to 20 minutes.
Things You'll Need
- A partner
- Medicine ball
- Elliptical trainer
- Rowing machine
