9 Simple And Homemade Exercises To Reaffirm The Bust

The bust can lose firmness for different reasons. From pregnancy to losing several kilos, poor posture or the passing of the years take their toll.

If you want your breasts to look firm and well toned, don’t miss the following exercises. With them you will be able to reaffirm the bust in a simple way. In addition, you can practice them at home or in the gym.

Recommendations before starting

Before carrying out an exercise routine, whether it is to firm the bust or any other part of the body, it is necessary that you perform warm-up movements for 5 or 10 minutes. This will prevent muscle injury. On the other hand, remember to maintain a good posture and your back as straight as possible and tighten your abdomen.

Exercises to firm the bust will help you strengthen your pecs. To obtain good results it is necessary to repeat them three times a week.

You can start without weight or with a small weight (a bottle of water or filled with sand, for example). Not only will you lift your breasts, but you will also enjoy more muscle tone and strength.

The best exercises to firm the bust

1. Breast firming

• First of all, sit in a chair, always with your spine resting on the backrest, as straight as you can.
• The stomach turned in and the feet flat on the floor.
• Take a weight in each hand and lift them up to shoulder height, in front of the chest.
• The elbows should be at a 90 degree angle to the sides of the body.
• Raise your arms, but without fully stretching them, so that your elbows will not suffer.
• Hold the position for five seconds and slowly lower yourself back to the starting position.

Do three sets of five reps and increase the amount to three sets of ten reps in the first month.

2. Chest opening

• In the same sitting position as in the previous exercise, with a weight in each hand, face your palms.

• Always keep your elbows bent.
• Open your arms to your sides.
• When you do this move, you breathe in. When you close them, you exhale.

Do three sets of five reps the first week, three sets of eight reps the second and third.

In the first month, you should be doing three sets of ten repetitions.

3. Push-ups

• It is a very effective exercise, which although it requires certain techniques and practice, you can do it without problems.
• You will not need any additional elements, so any time of the day is ideal for training.
• First, stand facing the wall and spread your feet at the hips.
• Place the palms of your hands on the wall, at shoulder height. The arms should be straight and parallel to each other.

• Bend your elbows slowly, doing push-ups, without moving your hands from the wall.
• When you get as low as possible, count to three and go up.

Do about ten reps, rest for a minute, and start over.

4. Arms stretch

• A more than simple and popular exercise.
• Get two weights of about 2 kilos each.
• Sit up straight, in a chair, with your feet flat on the floor.
• Take the weights with your hands and stretch your arms. They have to be straight touching the ears.
• The next step is to gather the weights overhead.
• Count to three and return to the starting position.

Do three sets of eight reps with a 30-second rest between each set. To start you can also do it without weights.

Another way to do it is to do the following exercise:

5. Lifting chest weights

• It is a somewhat complex exercise that you may want to put into practice when others are already practiced.
• First of all, sit down with your back well supported and hold a weight of between 2 and 5 kilos in each hand, according to your possibilities.
• Stretch your arms out to the sides and then bend your elbows so that your hands are at 90 degrees.
• Raise your arms to stretch overhead and return to the starting position.
• Be careful not to go too low, as they should always be at shoulder height.

Do eight or ten reps, rest for a minute, and do another rep.

6. Flat bank butterflies

• Lie on your back on the gym bench.

• Take a small weight in each hand.

• Extend your arms over your chest and then lower them in a slight bend with your elbows, until your arms are parallel to the ground.
• Remember to keep that little curvature to return to the original position.

Do eight reps, rest for a minute, and do another rep.

7. Standing butterflies

• Raised, with your legs shoulder-width apart and your knees slightly bent.
• Take a weight in each hand.
• Stretch your arms at shoulder height and then bring them to the center of your chest.
• The arms always go parallel to the ground and then extend outwards.

Do eight reps to finish one set and two more sets.

8. Palm pressure

• Sitting or standing, whichever is most comfortable for you, bring your palms together in front of your chest.
• The elbows should be detached from the body, as in the greeting posture in Eastern countries.
• Touch your chin with your fingertips.
• Apply some pressure for 20 seconds and then rest.

Start over and repeat about three more times.

9. Weights forward

• Finally, sitting in a chair, take the weights with your hands.

• Extend your arms forward, side by side.
• Go up to touch your cheek with your arm and stretch your arm well.
• Lower yourself to the starting position (at chest level) and repeat with the other arm.

Do five reps with each arm and complete another set as well.