When women get older they start experiencing sagging breasts. It is a completely natural process as our ligaments stretch out and hormonal changes make our bust lose elasticity.
But ladies, do not be upset as we still have some options. We all know that our breasts do not have muscles but we still can strengthen our chest muscles.
Susanna Kalnes is a certified master trainer from San Francisco who created five exercises that help to build chest muscles and get a perky bust. All you need to do is to perform three sets of ten reps of each exercise using five pound dumbbells. Do not be surprised if you feel muscle soreness at the beginning.
Are you ready? Scroll below to see these amazing moves and start working out.
#1. Tricep Dips
- Sit on a chair with your hands either next to your hips or slightly under the hips. Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair. Push back up but don’t lock your elbows and repeat.
- 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.
#3. Plank Spiderman
- Lay face down on the ground with extended legs. Point your toes while you place your hands beneath your shoulders.
- Push yourself up into the plank position. Maintaining a tight core and flat back, bring your left knee to your right elbow.
- Pause and slowly return each to the starting point. Repeat with the other side and keep alternating.
#4. Up-Down Plank
- Start in the plank position with your elbows shoulder-width apart.
- Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
- Slowly return to the starting plank position the same way, one arm at a time. Repeat the movement alternating sides.
#5. Pilates Swimming
- Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
- Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
- Hold for a count of 2 while squeezing your abdominals and obliques. Return to the starting position for a count of one, then repeat.
#6. Standing Dumbbell Overhead Shoulder Press
- Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart. Raise the dumbbells to head height by rotating your arms forward and up.
- Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
- As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together. Hold for a count of one, while squeezing your shoulder muscles.
- In a controlled movement, return to the starting position, inhaling as you do so. Repeat.
#7. Incline Dumbbell Flyes
- Make sure you keep your back flat and your shoulders pushed back. Turn your hands in so that your palms are facing each other, holding the dumbbells over your chest with your elbows slightly bent and pointing outwards. (As if you are hugging someone)
- Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion. Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a count of one.
- Bring the dumbbells back to the starting position in the same smooth arc with your elbows slightly bent until the dumbbells are nearly touching. Repeat.
#8. Crescent lunge and row
- Hold the dumbbell in your hand and stand with your feet together.
- Place your arms at your sides and lunge forward. If you are holding the dumbbell in your right hand, you want your left knee bent at 90 degrees.
- Lower your torso as close as you can to your knee. Allow the dumbbell to hang naturally, and then row it straight up until the right elbow passes the torso.
- That’s one rep, and you need to do 10 to 15 per arm. Do it with your right hand, and then with your left.
READ MORE: 4 workout tips for your body type
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.