How to tighten your breasts? I 5 best exercises

Breasts are...

... nothing more than mammary glands and fat. The main part of the bases of the glands is attached to the pectoralis major muscle, and the other part is attached to the serratus anterior. The size and shape develops individually, it depends on the amount of subcutaneous fat and the elasticity of the skin. Breasts are one of the components of sexual attractiveness. That, in principle, is all we need to know for this article; the rest you will find in scientific papers and books on anatomy. As you understand, breast lifting with the help of fitness applies more to the female half of readers, but for men the information can be no less important. Especially if you are a fitness instructor or planning to become one.

Interesting fact. Sagging breasts also depend on the health of the spine. Good posture always improves the appearance of your breasts.

Lipofilling – breast enlargement using your own fat

Lipofilling is a procedure for transferring the patient’s own fat tissue from areas with excess fat to areas that require additional volume. Using this technique, the doctor can correct the shape of the breast and slightly increase its size, as well as reduce the volume of problem areas: hips, abdomen or buttocks.

How is it carried out?

The breast lipofilling procedure consists of three main stages.

Adipose tissue sampling. The surgeon uses an atraumatic cannula that resembles a thick needle. It is injected into the thickness of the fatty tissue, practically without damaging the tissues, blood vessels and nerves. The length of the puncture is several millimeters.
Material processing. The patient's fat tissue is passed through a centrifuge. As a result, it gets rid of cell residues, blood and other unnecessary impurities. The resulting pure fat is mixed with a solution that improves its survival rate.
Implantation of material. Using a long needle, the fat prepared in the previous step is injected into the breast tissue. The puncture sites are determined in advance during the consultation. As a result, the gland slightly rises and increases in size. The surgeon can also correct small defects or correct asymmetries.

Benefits of breast lipofilling

Lipofilling is one of the most modern methods of breast enlargement. It has a number of advantages:

safety: the patient’s own fat cells are used as an implant, which do not cause allergic reactions and take root perfectly;
minimal trauma: the operation is performed through small punctures, so the patient’s body does not suffer from blood loss;
short recovery period: punctures heal faster than incisions, which allows the patient to quickly return to her usual lifestyle;
preservation of the structure of the mammary glands: unlike implants, adipose tissue does not disrupt the anatomy of the breast and does not cause distortions during mammography or ultrasound;
long-term preservation of the result: fat is practically not destroyed over time and does not require replacement;
rejuvenating effect: after the procedure, the skin is smoothed and wrinkles are reduced.

IMPORTANT! After enlargement using lipofilling, the patient’s bust remains completely natural, both visually and to the touch. After complete recovery, even the plastic surgeon will not know that any intervention was performed.

Flaws

Lipofilling, like any medical procedure, is not without its disadvantages:

allows you to enlarge your breasts by a maximum of 1.5 sizes;
not suitable for patients with a minimal amount of adipose tissue;
not used to eliminate significant defects and asymmetries.

In addition, significant changes in a woman's body, especially major hormonal fluctuations, can lead to changes in breast size. For example, with extreme weight loss, the volume of transplanted fat is also depleted, which leads to a smaller bust.

Doctors at the GALAXY Beauty Institute perform breast lipofilling with pinpoint precision, which allows you to achieve ideal contours and get rid of age-related changes.

Fitness for chest

Four rules

It is important to remember that in the gym you can not only tone your chest muscles, but also, on the contrary, allow the skin to stretch, which can lead to sagging bust. Therefore, you need to treat training with sensitivity and follow all these rules:

Lingerie

Be sure to wear thick underwear (sports top, fitness bra) for training. When warming up on cardio equipment, do not allow your chest to “freely fly”.

Cold and hot shower

Take a contrast shower every morning, this will tone your skin. Gives it firmness and elasticity.

Hydration

No cleansing procedure should take place without moisturizing. Creams should be selected strictly according to your skin type. Creams intended for the body are not quite the option. Breasts have very thin skin, so creams for them are more delicate, with certain additives, vitamins and oils.

Competent training

Perform exercises concentrating on the pectoral muscles, select the right complex aimed at both tensioning this muscle group and stretching it. If you experience non-specific discomfort in your chest or other area while performing one of the exercises, contact the trainer on duty to check your technique or make adjustments if necessary. Perhaps something went wrong.

Be sure to include a warm-up and cool-down in your workout. After class, stretch all the muscles you previously used. Give the same load to all chest fibers.

Important nuances before starting exercises

Physical exercises for breast enlargement are not at all designed to cause the bust to grow by leaps and bounds, because there is just not enough muscle tissue in it. The main task is to work on the pectoralis major muscle, to which the ligaments that support female dignity are attached. With the help of training, ladies will be able to create an attractive figure on their own and lift sagging charms. At the same time, visually the volume of the glands will increase by several centimeters.

The set of exercises involves regular exercises 3 times a week. Remember that exercising every day is useless, because muscles grow only the next day after training and on this day you should take a break from training.
Pain is a sign of muscle fiber growth, so be prepared for pain.
Bust enlargement exercises are often done with dumbbells. You can also use improvised plastic bottles with sand, but it is better to buy normal ones for 7-10 kg, because such equipment is suitable for many activities.
Don't sunbathe topless. Excessive ultraviolet rays from the sun lead to skin aging, dryness and sagging.

Breast lift exercises

Let's put aside the factors that can affect the appearance of the breasts: body fat balance, pregnancy and lactation, age, genetics, smoking and plastic surgery, and simply outline the best exercises that will help in achieving toned breasts.

Push ups

For girls, the most popular exercise is push-ups from the knees. Take a lying position face down. Hands rest on the floor, palms slightly wider and lower than shoulders. The body to the knees is one straight line.

Squeezing the ball/palm/plate in front of you

When performing this exercise, try to turn off other muscles, triceps and shoulders as much as possible. We place our feet shoulder-width apart, our back is straight, our palms rest against each other at chest level. Try to stay under pressure for 10 to 20 seconds, repeat this 5-10 times.

Dumbbell bench press

For this exercise, you need to choose dumbbells by weight (from three to ten kilograms), depending on your level of training. Instead of a bench, if you are at home, you can use a fitball. Take a lying position on a bench, feet resting on the floor, shoulders down, shoulder blades retracted. Raise the dumbbells above your collarbone, inhale and lower them to your shoulders. Bent elbows form a right angle.

Pullover

This exercise can be performed with either a barbell or a dumbbell. In order to engage a couple more muscle groups, you can lie across the bench. So let's get started.

Take a lying position on a bench, feet resting on the floor surface, natural arch in the lower back. Raise the dumbbell high above chin level, elbows slightly bent. Throughout the entire exercise, the bend angle is the same. Inhale and slowly lower the dumbbell behind your head, and as you exhale, return to the starting position.

Dumbbell flyes

The technique for performing this exercise is no more complicated than the previous ones. Take a lying position on an inclined or straight bench. Take dumbbells (from three to eight kilograms), lift them up and slightly bend your elbows. The shoulders are lowered, the shoulder blades are brought together, there is a natural deflection in the lower back. As you inhale, slowly spread your arms out to your sides. Feel the stretch in your pectoral muscles and exhale as you return to the starting position.

A little theory: anatomy of the female bust

The female décolleté area can be roughly divided into two components: the mammary gland, which does not have muscle fibers, and the muscular corset that supports it. Between themselves - to ensure nutrition of the gland, supply it with oxygen and remove oxidation products - they are connected by connective tissue to a network of blood vessels.

So, the mammary gland does not have muscles. What does it consist of? These two seemingly simple hemispheres have, unlike muscles, a very complex structure. And it is aimed at the woman fulfilling her main physiological mission - motherhood and feeding the child.

Mammary gland

The mammary glands are a paired multicomponent hemispherical structure adjacent to the chest between the 3rd and 6-7th ribs, with small protrusions - nipples - surrounded by an areola and located in the center. The nipple, which together with the areola has a dark pigmentation different from the skin of the rest of the bust, contains the endings of the milk ducts and many nerve fibers. By the way, the nerve fibers of the intercostal, cervical and shoulder regions pass through the chest, and it can ache with osteochondrosis of the cervicothoracic spine.

The internal filling of the mammary gland consists of several glandular lobes, divided into lobules filled with vesicles-alveoli and interconnected by milk ducts. This structure resembles a bunch of grapes in appearance and is called the glandular section, responsible for the secretion of milk. It is supplied to the tip of the nipple by the milk ducts that expand at this point.

The mammary glands are penetrated by lymphatic channels and blood vessels; they are supported in the appropriate position by the ligamentous apparatus - Cooper's ligaments.

The glandular section is surrounded by loose tissues - connective and adipose. This promotes the mobility of the mammary gland relative to its base and largely determines its external shape. There are even special classifications of the types and shapes of a woman’s bust, as well as their connections with the character of the owner. But one thing can be said with confidence: there are no two completely identical busts in nature. And yet, the formula for the ideal female bust exists, and it is characterized by the following geometric parameters:

the upper part of the mammary gland, mentally divided in half by a horizontal line passing through the nipples, should make up 45% of 100% of the breast volume, and the lower part should make up the rest (55%);
The nipples relative to the same line should look up at an angle of 25° to 45°.

Of course, ideal toned breasts are as rare as the notorious 90-60-90 parameters. But in a sense, each breast is ideal in its own way.

Muscle corset

The pectoral muscles are divided into two groups:

located directly on the chest - internal, external and diaphragm;
muscles of the shoulder girdle and arms.

The most massive is the fan-shaped convex pectoralis major muscle. Below it is a flat pectoralis minor muscle, which has 4 teeth and is attached to the scapula.

The functions of the chest muscles include:

support of the upper limbs and, together with the back muscles, participation in turning, bending and lifting the body;
participation in the breathing process using the diaphragm.

What can affect the way your breasts look?

There are several factors:

Body fat balance. Typically, the mammary glands of plumper women are larger than those of thinner women. If a woman begins to lose weight intensively, as a rule, her breasts also decrease. We discussed how to preserve breasts while losing weight in a separate article.
Pregnancy and lactation period. During this important period, thanks to hormonal changes in the body, the breasts after childbirth and feeding undergo a significant transformation and become fuller. But it is quite possible to correct the situation in this case as well.
Age. Until the age of 20, the bust steadily increases and forms. After adulthood, estrogen no longer affects its shape and size. Here, pregnancy and childbirth, weight gain, etc. already begin to play a noticeable role. It is worth mentioning the “Balzac age”, when the natural processes of sagging begin due to a decrease in collagen production, stretching and weakening of the ligamentous apparatus, etc.
Genetics. It is enough to look at the women of this or that family to predict with a high probability what shape and size the breasts of a girl born here will develop. Unfortunately, genetics is one of the 7 main causes of sagging breasts.
Smoking. Cigarettes contain compounds that destroy elastin. The overall tone of the skin, including the bust, decreases, and the mammary gland begins to sag.
Plastic surgery. With their help you can significantly change the shape of your breasts. But women have a lot to think about before deciding to take this extreme measure. The most gentle, but at the same time effective method of surgical intervention is a bust lift with threads and mesothreads.

But the most important thing is...

You understand that the success of a breast lift with the help of fitness depends 60% on your nutrition. After all, in order for the muscles to take the correct shape, the skin to become toned, and the excess fat to go away, certain nutrients and vitamins are needed. In other words, you can’t do it without helpers. Excluding traditional medicine, we first include our favorite women's vitamin complexes and omega-3. You won’t have to search long here, because there are trusted manufacturers and products. Women over 25 need to include collagen and glucosamine with chondroitin in their diet. Don't forget about getting enough protein into your body: eat more seasonal fruits and vegetables. Water is one of the most important factors in maintaining healthy and elastic skin.

At home, you can perfectly practice cosmetic procedures, wraps, masks, applications. Spend some time massaging your breasts; this is an effective remedy for making your skin tone and velvety. And in combination with the right essential oils and creams, the effect will be much better.

The truth and myths about “bust nutrition”

On the Internet, craftsmen advertise the most incredible ways to enlarge the mammary glands. It is worth finding out whether they are effective.

Cabbage. This legendary vegetable, which ladies are ready to devour with their heads, does not have any effect on the glands. The effect is only in cleansing the intestines, and against the backdrop of a slimmer waist, the “advantages” look greater.
Mineral water without gas has the same indirect effect. 1.5 liters of non-carbonated mineral water helps normalize metabolic processes in the body, promote weight loss and healthy skin. This is very useful, but there is no direct effect on the mammary gland.

Raw dough. The nature of the origin of this myth is unclear. Don't expect any good results. This is a very harmful product that is difficult for the stomach.
Fatty food. Remember that with fatty foods you are adding 980 grams to your stomach and thighs. fat, and only 20 grams in the chest. You can get it from margarine, mayonnaise, cakes and pastries, fried potatoes and other not particularly healthy foods.

Dear women, remember that according to sociologists, healthy breasts are the most beautiful.

How to enlarge breasts: reviews and tips

The woman is beautiful with her natural beauty. You should not sacrifice your precious health by trying methods that are not confirmed by science.
Self-hypnosis plays a big role in breast enlargement using folk methods. It seems to a woman that her breasts have really grown, but very often this turns out to be self-deception
By following the rules of a healthy diet, doing physical exercise and caring for the skin in the décolleté area, you can improve the shape of your breasts and make them firmer.
Girls under twenty years old should not try to increase the size. During puberty, you can seriously harm your body.
A simple and effective way to visually enlarge your breasts is to have a slender posture. You should keep your back straight all the time, and your breasts will appear larger.
A properly selected bra will help cope with this problem. You should be able to choose the right clothes that emphasize and visually enlarge the chest area
You can use the secret of Hollywood stars who do not have curvy figures. With the correct application of foundation, your breasts will appear chic and arouse admiration among others.
If the desire to get a fourth size is very strong, then it is better to use the services of a plastic surgeon. None of the traditional methods will help achieve this result.

Up to 3 sizes

The most drastic measures will be required here:

breast massage;
hormonal drugs;
special diet.

You can also add pregnancy to this list: it is no secret that while pregnant, women gain weight, which leads to an enlarged bust. However, not everyone knows that part of the gained breast weight will not go away with the rest of the excess body weight. But it is worth noting that this method is only suitable for women who are planning to have a child in the near future.

Corrective massage

This massage is best used immediately after a hot shower, when the blood is warmed up and circulates well in the vessels.

It is done like this:

Simultaneously place your palms on both breasts so that the center of the palm coincides with the areolas.
Slightly pressing your chest, begin circular movements with your palms towards the center of your body, towards each other. The movement must be repeated 9 times.
Taking a deep breath, as you exhale, press on your chest, pressing them closer to your body. Repeat 9 times.
Perform steps 1 and 3 alternately for 5 minutes.

Don't miss the most popular article in the section: Breast lift without implants - all methods, methods and procedures. Efficiency, before and after photos.

Tips for doing exercises in the gym

The general strategy for working in the gym should be based on an understanding of technical aspects and an adequate assessment of one’s own physical condition.

To achieve results, follow expert recommendations:

The priority is basic exercises for the chest muscles in the gym. Muscles are built with multi-joint movements that involve several muscle groups at once. With the help of isolated exercises, the muscles are polished and certain areas are worked out in detail (the pectoral muscles are divided into upper, central and lower zones).
“Base” should be performed at the beginning of the workout, and isolation movements at the end.
In general, the number of weekly “chest” workouts (when working on a split) is 1. Two sessions per week are allowed for experienced athletes when specializing in this muscle group. But even here, at least 3 days must pass between trips to the gym - the muscles need recovery.
The number of approaches and repetitions is variable and depends on the goals and capabilities of the athlete. The general recommendation is 2-5 exercises per workout, 3-4 approaches, each with 8-15 repetitions. But experiments are welcome here - some grow from a “pump”, others require a forceful approach.
For most athletes, the upper chest area lags behind, so you should not perform all exercises on a regular bench without an incline.
When training with a barbell, work with different grip widths. With a wide grip, the outer areas of the chest are more loaded; when the placement of the arms is narrowed, the load goes to the inner area; too narrow the placement of the arms no longer develops the chest, but the triceps.
When performing any exercise, make sure that your elbows are slightly bent at the top, otherwise there is a high risk of injury. It also increases the emphasis on working the chest rather than the triceps.
Before performing working approaches, a thorough warm-up with a small, gradually progressive weight is required. Otherwise, injuries are inevitable. In addition, insufficiently warmed muscles are not capable of maximum results.