Have you ever gotten the sudden urge to have perkier breasts? Well fact is that most women do consider this at some point in their lives and it’s perfectly normal. Now while workouts cannot produce a size increase, they can definitely give them a lift and make them look bigger and firmer. Here are some of the top exercises you can use to strengthen your pec muscles naturally, which should give your bust line a noticeable lift.
Top 5 Best Workouts To Lift Breasts
The breasts are made up of fatty tissues as opposed to muscles. Now while exercises can not directly change how your breasts look, they definitely can influence it. They do this by strengthening the chest muscles beneath your boobs to give that perkier, fuller appearance.
Some other benefits of working on your chest muscles include (1):
- Improving your muscle tone
- Improving your posture
- Improving your upper body strength
That being said, here are the top 10 workouts to lift breasts you can try out at home or in the gym:
It’s no secret that planks bring lots of health benefits to the table (2). Throw in some dynamic movements and things get even better. Please note, you need to entirely focus on your chest throughout the workout.
Here’s how you do it:
- Start by getting into a plank position (Head and neck neutral and your hands firmly stacked under your shoulder). Make sure that your lower back isn’t sagging when getting into this position.
- Next, keep your core tight then lift your right hand and foot off the ground simultaneously. Step a foot toward your right side to complete one rep.
- Pause and hold this position for about a second before moving the other foot to the right.
- Complete 10 steps to your right before switching sides and making your way back to your starting point. Finish off by stepping with your left hand and left foot.
- Repeat three sets.
Dumbbell Chest Press
As much as bench presses are traditional chest exercises, adding dumbbells in the workout increases your range of motion. This in turn increases efficiency and output. Start this workout with moderate-weight dumbbells of about 10-15 pounds.
Here’s how you do it:
- Hold a dumbbell in each hand then sit on the end of a bench.
- Now lower yourself until your back is flat on the bench and knees bent. You should also ensure you keep your feet completely flat on the floor.
- Next, set up for the bench press. Do this by bringing your upper arms up and towards your side, parallel to the floor. Follow this up by bending your elbows until the weights are parallel to your upper arms.
- Brace your core then start extending your arms and pushing the dumbbells away from the floor towards your body’s midline. Remain focused on your chest muscles that you’re working on.
- After fully extending your arms, pause for a second then begin lowering the weights back to your starting position. This completes one rep.
- Repeat about 3 sets of 12 reps each.
High-Low Ball Squeeze
This is one of the best exercises to lift breasts that you can try out anywhere. Here’s the how to:
- Start by pressing a small swiss ball or playground ball between your arms.
- Now take a wide stance, pointing out your toes to an angle of about 45 degrees outward.
- Next, bend your elbows and knees at an angle of about 90 degrees, bring the ball to your chest. Keep engaging your pectoral muscles while squeezing your palms together.
- Extend your arms and bring the ball overhead while extending your knees to rise halfway. Squeeze the ball then bend back your knees to a 90 degree angle.
- Finally, pulse up as you bring the ball back to your chest’s height. This completes one rep.
The Cobra Pose
This is one of the best workouts to lift and firm breasts without equipment. This pose is not that different from yoga. Additionally, it’s similar to push-ups, only that your legs remain flat on the floor while you arch your back.
Here’s how you do it:
- Start by lying face down on the floor then place your hands on the floor next to your chest line. Ensure they are shoulder-width apart. Straighten your legs behind you and leave them flat on the ground.
- Now brace your core then squeeze your glutes before lifting your upper body off the ground by straightening out your elbows.
- Keeping your legs flat on the floor, arch your back. Don’t force yourself to completely lock out your elbows if you can’t do that naturally.
- Lower yourself to the floor and repeat. Perform about 6-10 reps.
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Using benches or stability balls when performing this move will help you hit more muscles. Here’s how you should do it:
- Set up by sitting on a stability ball or at the end of a bench. Now hold one moderate weight dumbbell or alternatively two lighter dumbbells.
- Now lie back then walk your feet out until your knees form a 90 degree angle. Grab the dumbbell with both hands so that it becomes perpendicular to the ground and is straight up over your chest.
- While maintaining the extended position of your arms, lower the dumbbell behind your head in an arc motion. This movement should cause a pull in your chest and you should also note that your core must remain tight during the motion.
- Pause briefly before returning to your starting position. To avoid injury to your neck, don’t allow the weight to sag behind you.
- Complete 4 sets of 14 reps.
The Bottom Line
Working out is one of the lesser known but efficient ways to increase the firmness and perkiness of your breasts. However, you should keep in mind that it takes discipline and commitment to achieve the desired results. Ultimately, every person is unique which means how fast your body responds may not be similar to another person. With this in mind, just be patient and don’t give up.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Expert: 4 unexpected benefits of chest exercises (2021, northside.com)
- Plank Exercises: What They Do For Your Body (2021, clevelandclinic.org)