5 Effective Exercises to Naturally Lift Busts

Updated: Jul 8


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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.


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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


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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



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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


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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


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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.


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