Bust augmentation exercises are designed to keep one of the most beautiful parts of the female body in perfect shape. The fact is that most men on a subconscious level will pay attention first to the breasts, and then to the color of a woman's eyes. However, the problem is that the appearance of the bust is influenced by many factors: genetic predisposition, age, physique, number of births, duration of breastfeeding, physical activity of a woman. We cannot fight some of them, some succumb to our partial influence (the duration of breastfeeding), but in terms of physical activity everything depends only on ourselves.

We will have to focus a little on the elementary structure of the bust to show the importance of physical exercise for women. The breast essentially consists of lobules, which are combined into lobes with the help of connective tissue. This set of lobes is attached to the pectoral muscles using thin ligaments. As a result, only the pectoral and shoulder muscles are responsible for supporting the shape of the breast, because there are no muscles inside the breast. Formed by the age of 18-20, the bust acquires elasticity and beauty of forms. Over time, for various reasons, these shapes lose their optimal appearance. The reason for this may be milk, which then stops being produced, the process of weight loss, etc. As a result, the bust stretches the skin, muscles and ligaments, which are no longer able to maintain the new shape of the breast in an optimal position.

In the vast majority of cases, a woman can return a beautiful bust shape without surgery. This requires regular workouts that contain special exercises. It is dosed physical activity that will help you regain your former attractiveness and avoid the surgeon's knife.

The best option that will strengthen the bust for women is swimming. If you do not have such an opportunity, then we advise you to have patience and willpower for several months and start the exercises described below. We should immediately note that the dumbbells used in this case weigh only 2 kg. This is exactly the weight that instructors advise their wards in fitness centers. Each exercise to increase the bust in the first stage is repeated 10-15 times. Over time, the number of repetitions increases, but the weight of the dumbbells does not change!

I would like to note that all the starting positions imply that the dumbbells are already in your two hands.

Exercises to increase the bust

Exercise 1

Get on your knees, put one leg forward so that the knee bends at a right angle. Keeping your back straight, lean forward a little. We bring the dumbbells in front of the chest, then spread our arms to the sides and bend them again in front of the chest. We return to the starting position, change the supporting leg and repeat the exercise.

Exercise 2

With the left foot, we make a small lunge forward, holding the left hand on the left hip. After that, on the inhale, we slowly raise our right hand to shoulder level, and on the exhale, we take it behind our back. At the same time, the arm should be constantly straight. Then repeat the same thing in reverse order and return to the starting position. After that, we change the starting position, and repeat everything for the left hand in the same sequence.

Exercise 3

The legs are shoulder–width apart, in front are outstretched arms with dumbbells. We bring the dumbbells down to the middle of the chest, without lowering the elbows.

Exercise 4

Kneeling, we put our right foot forward. In this case, the knee of the exposed leg forms a right angle, and the left hand rests on the hip. We pull the right hand back from the dumbbells and from this position slowly bring the dumbbell to the right shoulder in an arc and back. We change the leg, arm and repeat the exercise.

Exercise 5

We stand straight, raise our arms up, then bend them at the elbow joint. As a result, the dumbbells will be in the starting position near the ears. From this position, we abruptly throw our hands up and sharply lower them back.

Exercise 6

In the prone position with legs bent at the knees, we bring the dumbbells in front of the chest so that the forearms are at right angles to the floor. From this position, slowly straighten our arms to the ceiling on exhalation and return to the starting position on inhalation.

Exercise 7

Lying on your back with your legs bent at the knees, raise your arms up. Then we gently lower them to the sides, and then to the floor. Then we return to the starting position.

Exercise 8

We put our feet shoulder-width apart, straighten our arms in front of us. Then we slowly bring the dumbbells to the shoulder, bending the arm at the elbow joint.

We wish you good health and a beautiful figure!