Many sceptics don’t believe that the breast can be lift up only with exercises. “These exercises are the next best thing,” says Tanya Becker, co-founder and chief creative officer of Physique 57, a barre-based fitness empire beloved by celebs like Hilaria Baldwin and Alessandra Ambrosio. “They will strengthen and tone up all of your chest muscles and improve your posture,” she says. And when you stand taller and stronger? You’ll benefit from the ~*illusion*~ of perkier breasts.
Throw away your super- supporting bra and start practice these moves. All you need is one pair of 2- to 3-pound dumbbells and an inflated playground ball (or small Swiss ball).
- HIGH-LOW BALL SQUEEZE
Between your palms press a small playground ball or small Swiss ball. Take a wide stance with your toes pointed about 45 degrees outward. Bend your knees and elbows about 90 degrees, and bring the ball to your chest as you engage your pectoral muscles to squeeze your palms together. Extend your arms to bring the ball straight up overhead as you extend your knees to come up halfway, and then squeeze the ball between your palms as you bend your knees back to a 90-degree angle. Pulse up as you bring the ball back to chest height to complete one rep. (You should be feeling a ~*bonus burn*~ in the butt and thighs.)
- BENT-ARM CHEST OPENERS
Take two dumbbells with each of your hands and stand in t wide stance with the toes pointed about 45 degree outward. Knees and elbows should be bent in 90 degrees, and bring the weights out to your sides with palms facing forward, wrists stacked over elbows. From this position, engage your chest muscles to squeeze the arms together in front of the body. Release with control to complete one rep, staying low the entire time to tap into your butt and thighs.
- SINGLE-ARM CHEST FLY
With outstretched legs sit on a mat and point the toes out, take a playground ball or roller up mat as support behind your lower back. Grab one dumbbell in each hand and extend your hands in front of you at shoulder-height with your palms facing up. Lean back about 45 degrees. From this position, open your right arm to the right side, twisting from the waist until the weights are as far apart as possible. Engage your chest muscles as you bring the weight back to starting position to complete one rep. Continue for 30 seconds, then switch sides, this time opening to the left.
- HANDS PLANK STEP-INS
Stack the shoulders over your wrists and put the body in straight position. From here step your right food toward the right hand and repeat with the left foot. (If you’re all like, “Why am I moving my feet to work my chest?” it’s because this shifts your weight forward, isolating the muscles that support your breasts. Just try it.) Step your right foot back. Step your left foot back. That’s one rep.
- HANDS PLANK REACHES
Take a plank position with your shoulders stacked over the wrists and your body in straight line between the top of your head and your toes. Lift the right hand and extend in straight out in front of you, with the right hand on the floor, extend the left hand. Return to plank position to complete one rep. Continue to alternate sides. Keep your hips square to the ground for a bonus burn in your core.
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