If you want a firm and toned bust, padding or surgery aren’t the only options. Regular workouts which target the muscles around your breasts can help to enhance the look of your boobs.
Here are five workouts that will firm up your bust and help you get that perfect cleavage – no equipment required, except maybe an exercise mat and a bottle of water.
Plank
Benefit: Stabilizes your core and supports proper posture, leading to a toned bust
Steps:
- Place your hands and knees on the floor. Keep them shoulder-width apart.
- Lift your knees off the floor by pushing your feet back so that your body is fully extended. Ensure your feet is shoulder-width apart.
- Tighten your core, butt and quads. Don’t arch your back. Keep your spine and chest parallel to the ground.
- Relax your neck and maintain a neutral stance by looking down at your hands.
- Hold this position for 20 to 40 seconds, or longer if you can manage.
Push Up
Benefits: Tones your pectoral muscles and bolsters your back muscles
Steps:
- Begin in a plank position. Place your hands a little wider than your shoulders. Your head and neck should be neutral. Tighten up your core at the same time.
- Lower yourself by bending your elbows slightly. Try to get your chest as close to the floor as you can but don’t force yourself. Also make sure your elbows are close to your body instead of bowing out.
- Extend your arms up and then return to the lowered position. Repeat and rest.
Cobra
Benefits: Strengthens your spine, improves postures and tones chest muscles
Steps:
- Lie down on your stomach and stretch out your whole body with your head facing down.
- Keep your whole body straight with your feet, thighs and torso firm against the floor. Your toes should be pointing straight out.
- Tuck your elbows towards your body. Then, bend your elbows, getting ready to lift yourself up.
- Pull your arms against your body and lift your chest up. Breathe slowly. Keep your whole body tight.
- Release and lower yourself into the starting position. Repeat.
Triceps Dips
Benefits: Tightens your triceps and engages your pectoral muscles.
Steps:
- Find a solid chair or bench. Sit on the edge of the chair and grip the edge near your hips. With your legs extended, make sure legs are hip-width apart with heels planted on the floor. Chin up and look straight ahead.
- To lift your body, press into your palm against the chair. Slide forward just far enough that your rear side moves away from the chair.
- Lower your elbows, making sure they are bent between 45 and 90 degrees.
- Return to the start position and repeat.
Wall Push-Ups
Benefits: Targets the chest muscles and core muscles at the same time
Steps:
- Place palms on the wall, shoulder-width apart and stand 2-3 feet away from the wall, or as far as the length of your arms. Hands should be at shoulder level – don’t place them too high or too low.
- Bring your chest closer to the wall by bending your elbows.
- Push off the wall and return to the starting position. Make sure your core and chest are tight.
