Table of contents:
- Exercise movements to tighten breasts
- 1. Dumbbell bench press
- 2. Push up
- 3. Incline dumbbell bench press
- 4. Dumbbell fly
Many things make the breasts sagging, such as during postpartum, breasts that were large during pregnancy and return to smaller after childbirth. These natural changes can decrease the elasticity of your skin, making your breasts appear saggy. Even so you can regain firm breasts with lifestyle changes such as exercise. It's not difficult, here are the sports movements you can do to tighten your breasts.
Exercise movements to tighten breasts
To tighten the breasts again, you don't have to do an expensive operation. Exercise can help you to keep your breasts in shape attractive.
Do strength training to build the pectoralis major muscles, which are the muscles that make up the chest and are located under the breasts. The larger pectoralis muscle can help push the breast tissue forward and firm the skin of the breast, making the breast appear firmer and denser.
Here are simple exercises to tighten your breasts that you can practice.
1. Dumbbell bench press
source: Women's Health
Lying straight on the bench, holding dumbbells in each of your hands (A). Lower the dumbbells so that they are closer to the sides of your chest (B). Then return to starting position, and repeat 10 times.
2. Push up
source: Women's Health
There are several types push ups which can strengthen the muscles that support the breasts. If you can, do it push upsin a position plank, but if not do push upson your knees. Push ups generally done by bending and holding your arm at the elbow while it is on the knee or on the tips of your toes in the position plank.
Way to dopush upsthat is, start on all fours, palms slightly wider than shoulders, feet close together. Your body should form a straight line from head to toe (A).
Lower your body down until your chest almost touches the floor. Keep your upper arm at a 45 degree angle to your body (B). Take a short break, then push back up to the starting position. Do itpush ups 10 times and rest for 90 seconds.
3. Incline dumbbell bench press
source: Women's Health
Sit on a bench that is adjustable in height, about 15-30 degrees and place your legs straight on the floor. Hold two dumbbells and hold them above your shoulders, with straight arms (A). Slowly lower the dumbbells down the sides of your chest (B). Then press the dumbbells back toward the ceiling. Do this movement 10 times.
4. Dumbbell fly
source: Women's Health
Perform this movement lying face down on a flat bench with your feet flat on the floor. Hold a pair of dumbbells over your shoulders with your elbows slightly bent (A).
Keeping a slight curve in your elbow, lower the weight until your elbow is even up to your chest (B). Keep the same elbow in the elbow as you push the weight back down. Perform this movement 10 times, resting 90 seconds.
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