Many women claim that there is no way you can make your breasts look better with the help of workout, that is why they choose plastic surgery as a way out. we may agree but only to some extent, since, of course there are no muscles to work out when it comes to your breasts, but there are ways to improve your chest muscles and posture which will have a quite close result.
This workout routine will take only a few minutes of your time and the least of equipment required. Just a pair of 2 or 3-pound dumbbells and an inflated playground ball plus 60 second devoted to each exercise is what is required from you. Do you still think that plastic surgery is a better option?
- Come to the ground on your knees. Tighten your core and maintain a flat back. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
#2. Dumbbell Floor Chest Press
- Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
- Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
#3. Bow Pose
- From a prone position with the abdomen on the earth, the hands grip the ankles (but not the tops of the feet) with knees no wider than the width of your hips.
- The heels are lifted away from the buttocks and at the same time the thighs are lifted away from the earth working opposing forces as the heart center, hips and back open. The gaze is forward.
#4. Cobra Pose
- From a prone position lying on the earth the pelvic bowl is firmly contracted interiorly towards the center line of the body while the pubis is tucked under. The legs are extended back and the tops of the feet are squared to the earth.
- The palms are flat and the fingers are in line with the shoulder blades, or, if possible, the palms are tucked under the shoulders with the elbows bent and tucked into the sides of the body.
- On an inhalation, the arms are straightened slightly, maintaining a soft bend in the elbows as the chest lifts off the earth. Lift up only to the height that is comfortable and that also maintains the pubis and the legs pressed to the earth.
- Work the opposing forces by pressing the tailbone towards the pubis as the pubis lifts towards the navel. The hip points are narrowed. The buttocks are firm but not hardened. The shoulder blades are firm against the back.
- The side ribs expand to facilitate the back bend. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.
- The gaze is out in front or straight ahead depending on flexibility.
#5. Shoulder Stand (Sarvangasana)
- Get into Savasana (corpse pose).
- Now, bring together your feet and place your hand sideways close to your body.
- Bring your legs close to your chest.
- Lift your lower body slowly (similar to Halasana or plough pose).
- Take your hands, place them on your back and slowly lift your legs up.
- Your entire body should be in a straight line with your upper arm supporting your back.
- Hold the pose - begin with 10 seconds - breath normally.
- Now slowly fold your leg from the knee.
- With the support of your hands, get your upper body down.
- Lie down in Savasana for as long as you held Sarvangasana. Don't get up with a jerk instantly after finishing it.
#6. Cat Pose
- From Box (Cakravākāsana), shift some weight to the palms. The wrists, elbows and shoulders are in one line. The abdomen is pulled in and up with the spine arched in a strong Cobra spine.
- The crown of the head is towards the earth and the neck is relaxed. The gaze is between the arms towards the belly.
#7. Commando Rows
- Place two dumbbells or kettlebells on the floor about shoulder width apart. In a push up position, place your hands on the grip section of each bell for support. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
- Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow. Hold for a count of one. Your breathing should remain constant throughout the movement.
- Lower the bell to the floor and without pause, then repeat the movement with your other arm. When you have rowed both arms, that is one repetition. Repeat for the desired number of repetitions.
#8. One Arm Dumbbell Rows
- Place a dumbbell on each side of a flat bench. Place your right knee on the end of the bench. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
- With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you. Keep your lower back straight. This is the start position.
- Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so. At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return to the start position inhaling as you do so. Repeat. Complete all repetitions for one side before switching sides.
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