Hey, ladies!
Today I’m going to be showing you some exercises to lift the breasts naturally, all through
exercise.
Here we go.
Hey, you guys.
So, developing the muscles underneath your breasts will help them look fuller and larger,
just by adding a little extra weight, and developing the muscles underneath.
It will also help lift them up.
So, working the chest form multiple angles with enough weight will help stimulate and
increase muscle strength and develop those muscles.
So that’s our goal today.
I have five different exercises we’re going to do.
You’ll see what equipment we’re going to use.
You can alternate things if you’re working out at home.
You don’t necessarily need a bench.
You could probably just use a swiss ball, or medicine ball for that.
Maybe lighter, to moderate weight, depending on your fitness level.
The first thing we’ll start with is a stability ball chest press.
You’ll grab your ball – it doesn’t matter what size.
This is a medium size.
What I’m going to have you do is grab your weights and what we’re going to do is roll
our body out to where our shoulders are on top of the ball.
We want to make sure my abs are fully engaged, my hips are up to give a nice, flat tabletop,
and then grab my weights.
What’s great about this exercise is you get a fuller range of motion because if you’re
on the floor you’re stopping about here.
Doing it on the medicine ball, or the swiss ball, it allows a fuller range of motion.
See how it’s really opening and stretching that chest?
That’s what we’re looking for.
All we’re going to do is press up and lower all the way back down.
Pressing up and lowering back down.
Keeping those hips high, and really thinking about pushing this together with my chest.
Don’t just think about freely using your arms because that makes it too easy.
I’m really thinking about using my chest muscles to press up.
And down.
With this one you could do three sets of 12 to 15.
We’re going to sit up.
That’s a good one because it opens that area and gets that activated and ready to
go.
Next, we’re going to do the dumbbell pullover.
That’s going to be on the ground.
Let me get that out of here.
You’re going to lay on the ground.
With this one I’m probably going to go a little bit lighter weight.
We’re going to lay flat.
You’re going to think about keeping a straight arm up and overhead.
My abs are engaged.
You’re going to think about lowering the weights down to the ground and you’re going
to lift and pull them up toward the ceiling.
I’m really feeling the bottom of my pec muscles pushing the weights up.
This is a really, really good exercise.
We’re really getting that underneath area.
I point that out.
I’m really feeling the muscles here engaging and working to get those dumbbells up, and
straight.
So, I slowly lower and really think about using those muscles to pull out.
Once again, we’re going to do 12 to 15 reps, three rounds.
Next, we’re going to go into chest press pulls.
Some of my favorites.
We’re going to think about standing with our feet shoulder width apart, maybe a little
wider.
Nice, tight core.
Really, you’re going o think about starting here.
You’re going to bring the weights back.
As you come forward you’re going to bring your elbows together.
So, you’re back, and elbows together.
Really thinking about squeezing those chest muscles together as you’re bringing the
weights together.
I’ve only done a couple and I’m really feeling this already.
Nice, elbows are back, and then you’re bringing those together with a nice squeeze.
And squeeze.
Squeeze.
Really hitting the entire front chest area, which is great.
12 to 15, about three rounds for those.
Next, we’re going to go into a roundabout pushup.
This is another good one.
You’re going to be on the ground.
With these you’re going to be on your knees.
You’re going to pretend like you’re going into a regular pushup, but with this one you’re
going to think about creating a circle.
What you’re going to do is lower down, and you’re going to shift from side to side.
Just getting as close to the ground as you can and shifting over.
What it’s doing is engaging the muscles a little differently than going straight down
in a regular pushup.
Once again, we’re sweeping, and lifting, sweeping, and lifting.
Like I said, go as low as you can.
I know those are tougher.
If you can’t do 12 to 15 that’s okay.
Even if you do 4 to 5, rest, and do your other sets of those.
That’s perfectly fine.
Last thing we’re going to do is an alternating dumbbell chest fly.
For that one I have a bench.
I’m going to use 10lbs for that.
What we’re going to do is lay on the bench.
We’re going to make sure our neck is supported; our back is straight.
I usually bring my knees up just to protect the lower back.
We’re going to have our hands straight up, and this is an alternating fly.
So, we’re going to – actually, let’s have our feet down.
With alternating it’s going to want to pull your body to one side.
You’re going to bring it down to one side, keep a bend in your elbow the whole time.
Think about really using that chest to pull it up.
Almost like you’re scooping something.
Scooping it, to keep that nice, rounded shoulder and elbow.
Getting a nice, deep range of motion, bringing the arm down as far as it feels comfortable.
Really engaging that chest-pectoral muscle.
The one that we’re focusing on today.
Really think about doing 12 to 15 on each side.
Those are really good.
Those, I definitely feel, are really targeting that area.
Okay, ladies.
Hopefully this was helpful.
Really think about, when you’re doing these exercises, to make that mind-body connection.
Don’t just freely do them.
Really think about using that particular muscle to do the work.
Obviously, our arm is bringing the dumbbell in, but if we’re thinking about our chest
doing most of the work, that’s the muscle we’re going to recruit to do that work.
That’s the goal.
Thanks for joining me today.
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