Saggy busts will happen whether we like it or not. However, it is possible to delay busts from sagging. Other than (or on top of) going for natural bust enhancement treatment, there are exercises that can effectively lift your busts.
Chest press
Position yourself on the chest press machine by resting your back on the back pad
Adjust the weight plates accordingly
Ensure that your feet are flat on the ground
Breathe in and push the handles away from your body by extending your elbows
Slowly bring the handles towards your body while breathing out
Strengthen your core and push them up again
Do 3 sets of 8 reps each
Push ups
Get into the plank position
Your palms should be flat, your elbows bent and shoulder-width apart
Lower your body by bending your elbows and let your chest touch the floor
The upper arms should be at a 45-degree angle with the floor
Push back to the starting position
Start with wall push ups if you’re unable to do floor push ups
Do 3 sets of 8 reps each
Lateral raise
Hold a dumbbell in each hand, feet close together and knees slightly flexed
Roll your shoulders back and engage your core
Lift the dumbbells up to your sides while keeping your elbows slightly bent
Pause for a second and lower the dumbbells slowly with control
Do 3 sets of 8 reps each
Superman
Lie down flat on your stomach on a mat
Stretch your arms overhead
Engage your core while breathing in, and lift your hands and legs simultaneously
Keep your head down and look at the floor to prevent straining your neck
Lower your hands and legs
Before they touch the floor, lift them up again
Hold a medicine ball to elevate the difficulty of this exercise
Do 3 sets of 8 reps each
Butterfly machine
Adjust the machine as per your sitting height and rest your back on the back pad
Adjust the weight plates accordingly
Hold the handles such that your upper arms are parallel to the ground
Push the handles in and bring them close together in front of you while breathing out slowly
While inhaling, push the handles back, and squeeze your shoulder blades to stretch the chest muscles
Do 3 sets of 8 reps each
Doing consistent small reps throughout the week is better than doing one big rep occasionally. The process of muscle growth is a slow and steady process which happens gradually with time. Know your physical limit and work within your limit. With consistency, you will be able to increase your stamina and will be exercise with greater efficiency.
Dreamline Aesthetics
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