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More women than ever are having cosmetic surgery on their breasts, some have implants, some have breast size reductions. But there are a group of women who are almost at their wits end – the ones whose breasts sag, have gone south, have married their knees, whatever you want to call it. These women are sick of feeling unattractive, so what can they do if they either don’t want to, or can’t afford to go under the surgeons knife?
Lets have a look at why breasts sag in the first place. The main reason is that the pectoral muscles (just under the breasts) have not been kept in good shape, sometimes it is due to breastfeeding but if these muscles are not kept toned, they tend to shrink, which in turn causes the nipples to aim for the floor!
So, I have compiled the three most effective exercises to firm your boobs up again! While I’m on the subject of exercise, just a reminder about the importance of breathing properly, if you breathe properly when exercising you will get your muscles working to maximum capacity.
These are the two rules:
Breathe out as the ‘effort’ part of the movement is performed and breathe in as you return to the start position.
The Exercises:
The Half Press Up
Set- Get down on your hands and knees in a press-up position. Place your hands just over shoulder width apart and make sure that your knees are further back than your hips.
Movement- Bend your elbows slowly into a right angle and then push back to the starting position.
Advanced tip- As you progress with this exercise, try moving your hands slightly further apart. The movement will be harder to complete but it will have more of an effect.
The Oblique Sit-up
Set- Lie flat on your back with your knees bent, your legs apart and your feet flat on the floor. Put your hands on the back of your head.
Movement- Bring your torso up and bring your right elbow over to touch your left knee. Then twist the body and make your left elbow touch your right knee. Then return to the starting position. On the next repetition reverse these instructions.
Advanced tip- No real science on this one, just do more repetitions!
Flat Fly
Set- Lie flat on your back with your knees bent and your feet flat on the floor. Take a weight in each hand and place your arms stretched out either side of you.
Movement- With your arms slightly bent, bring them up so they meet directly above your head. Then slowly bring the arms back down to the starting position, stretching your chest high and wide as you do.
Advanced tip- Again as you progress and get stronger, when you bringing your arms back to the start position, do not let the weights, your hands or arms touch the floor.
Complete these exercises at this rate:
Days 1, 3 and 5- All three exercises, 5 reps each
Days 2, 4 and 6- Rest days
Days 7, 9, 11 and 13- All three exercises but now at 8 reps each
Days 8, 10, 12 and 14- rest days
Days 15-21- Choose any five days to do all three exercises at 8 reps each
Days 22-28- As above but increase to 12 reps each
Days 29-42- All three exercises everyday at 12 reps each
Once you have completed this program, make sure you keep the exercising at a constant level, after all of that, the last thing you want to happen is for them to head south again!
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