The decolletage region of a woman’s body encompasses the shoulders, chest and bust. V-neck clothes, bodices, corsets, swimsuits and halter tops accentuate a woman’s decolletage. The pectoral and deltoid muscles compose this region of the body. Tone, firm and strengthen your decolletage by targeting these muscles with routine strength-training and fat-burning exercises.
Pectoral Muscles
Pectoral muscles are underneath your breast tissue and can assist in lifting your bust line. These muscles are strengthened and toned when you move your arms forward and backward. Firming exercises for the pectoral muscles include the pushup, dip, chest press and pectoral fly. For maximum toning, complete three sets of eight to 10 repetitions for each exercise. Additionally, body symmetry is important to prevent humped shoulders or stooping, which can increase sagging of the decolletage region. Engage in strength-training exercises of the trapezius or upper back muscles, the muscle pair of pectoral muscles, to obtain symmetry and balance. Exercises for the trapezius include pushups, barbell or dumbbell shrugs, lateral raises and upright rows.
Deltoids
The deltoids are muscles situated on top of your shoulders. The shoulders help support the chest and maintain good posture. You can tone and strengthen the deltoids by lifting and lowering your arms. Exercises targeting the deltoids include shoulder shrugs, lateral raises, incline presses, military presses and pullups. Perform three sets of eight to 10 repetitions about three times per week to tone your deltoids. The muscle pair for the deltoid is the lattisimus dorsi, the muscles running along each side of your upper body and across your ribs. Exercises for the lattisimus dorsi include the lateral pull-downs, lateral raises, cable or dumbbell rows, pull-ups and straight arm pull-downs.
Fat-burning Exercises
The breasts are composed primarily of fatty tissue. Some women might refrain from engaging in fat-burning exercises fearing they will lose inches around their bust. Engaging in fat-burning exercises does not target one particular area, instead your body burns fat stored all over your body. For a pert and sculpted decolletage, fat-burning exercises are necessary to rid your body of excess fat and reveal muscular structure. Participate in moderate- to high-intensity exercises, such as swimming, running or dancing, for a minimum duration of 30 minutes to obtain maximum benefit. Additionally, swimming strokes targeting muscles in the decolletage, such as the breaststroke, allows you to tone your muscles and burn fat simultaneously.
Tips
Eat a diet low in fat to optimize your toning and fat-burning exercises. Additionally, practice good posture by sitting and standing with your shoulders rounded back. Slumping forward shortens the muscles in your shoulders and chest, creating a sagging appearance. Always wear supportive undergarments during exercise, such as a sports bra. An unsupported decolletage can lead to irreversible drooping.
References
- Los Angeles Trade-Tech: Aqua Aerobics: Muscle Balance Lecture Notes
- BecomeGorgeous.com: Top Breast Lifting Exercises
- Georgia State University: Alternative Strength Training Exercises
- Bodybuilding.com: Anatomy of the Trapezius
- Texas A & M University: Exercises that Develop the Deltoid
- BodyBuilding.com: Effective Back Training: “The Lats”
- The Guardian: How to Get a Good Decolletage
