Exercise That Tightens & Firms Breast Muscles

Exercise That Tightens & Firms Breast Muscles

Exercises that tighten and firm the muscles beneath and around your breasts can improve the appearance of your chest by lifting and toning it. Strength training exercises, performed in addition to aerobic exercise, that engages the chest muscles can be beneficial in strengthening the pectorals -- the muscles of your chest. Work these muscles two to three times weekly to help firm and lift the muscles around your breasts.

Chest Presses

Chest presses can be performed at the gym with a chest press machine or free weights. This effective pectoral-toning exercise is also a simple one to do at home with dumbbells or kettlebells. Lie on your back on a weight bench or on the floor while holding a dumbbell in each hand. Position the weights to the outside of your breasts, and then use your chest and arm muscles to push the weights up toward the ceiling. Hold them there for a count of two before lowering them with control. For this and other chest-enhancing strength training exercises, use weights that are heavy enough to tire your pectoral muscles after 12 repetitions.

Bent-Knee Pushups

Pushups are a convenient, effective way to tone, lift and tighten the muscles beneath and around your breasts for an improved look. In this exercise, your body weight provides the resistance needed to work the muscles of your chest. While toning your pectorals, you'll also work your arm and upper back muscles. Although regular pushups can be performed, they're not necessary to toning your pectoral muscles. Bent-knee pushups provide the same benefit for those who can't do regular pushups. Get down on all fours, and then walk your hands forward until your body is in a straight line from your head to knees. Position your hands just outside of shoulder distance to get into the starting position. Lower yourself until your upper arms are parallel to the floor, and then use your chest and arm muscles to push back up. Aim for eight to 12 repetitions but, keep in mind, that it's better to do one or two perfect pushups than eight to 12 with poor form. As the exercise gets easier, you can slowly increase your repetitions.

Dumbbell Fly

Dumbbell flyes help tone your pectoral muscles as you contract and release the muscles throughout the exercise. Perform this exercise using a stability ball or weight training bench. Lie on your back while holding a dumbbell in each hand. If you're on a stability ball, bend your knees and use your feet to provide balance. Extend your arms out to the sides while keeping a soft bend in your elbows; this is the starting position. Lift your arms and arc them up until the dumbbells meet in the middle over your chest, squeezing your chest muscles as the weights get closer. Lower with control as you relax your chest muscles to complete one repetition.

Aerobic Exercises that Engage the Chest

If you're carrying extra weight on your body, it's likely the excess fat is affecting the appearance of your breasts. To burn the fat and tone muscles at the same time, you can participate in aerobic exercises that engage your pectorals. Cardio equipment such as elliptical and rowing machines are effective for gym or at-home workouts. Likewise, you can play tennis or go swimming to shed excess fat while lifting and toning the muscles of your chest.

Stretches for the Chest Area

Ensure you stretch the chest muscles after a workout to avoid muscle soreness and keep the muscles lengthened. The chest lift stretch is ideal for accomplishing this. Sit on the edge of a chair as you stretch your arms behind you. Place your hands on the chair seat with your fingers pointing toward the back of the chair. Lean forward enough to feel the stretch across your chest. Hold the stretch for two counts, and then relax. You can repeat this stretch up to five times.

Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.

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