Have you noticed that your breasts don’t sit as high as they once did? It’s just another one of those annoying signs of aging! Women’s breasts tend to lose their altitude as they get older, and while many bras are engineered to help redirect this southwards migration, there are also some exercises you can try to perk them up.
Many women focus predominantly on cardio when they work out and are unaware of the benefits of weight training. However, it’s a fact that having well developed chest muscles can lift and firm your breasts because as the surrounding muscles become stronger, they get better at holding them up!
So the bench press isn’t just for the guys anymore; here are five exercises you can do at home to give you that extra lift. Start off by performing each exercise ten times and gradually work up to more.
1. Dumbbell Chest Press With Wrist Rotation
With one dumbbell in each hand, lie on the floor or sit on a Swiss ball, and walk your feet forward until the ball is underneath your neck. Your knees should be bent at a 90-degree angle, and your hips should be in line with your knees. From this position, bend your elbows out to the sides and lower the dumbbells to chest-height with your palms facing forward. Engage your chest as you press the dumbbells straight up and together, twisting your wrists in toward your body until your palms face the wall behind you. Next, turn your palms forward and open your arms as you bend your elbows to bring the dumbbells back to starting position. That’s one rep.
2. Plank Reaches
Start in a hands plank position with your palms on the floor, your wrists underneath your shoulders, and your body in a straight line between the top of your head and your heels. Lift your right hand and reach it straight out in front of you. Place it back on the floor and lift your left hand. Reach it straight out in front of you, then place it back on the floor. That’s one rep.
3. One-Arm Dumbbell Row
Start on your fours and take a dumbbell with one hand. Pull the resistance straight up to the side of your chest, keeping your appear arm close to your side and keeping the torso stationary. Hold this position for several seconds and then bring back the dumbbell on the floor. Repeat this ten times with both arms.
Push up is a great exercise for firming your chest, and as an added bonus it will also strengthen your back and core muscles (for more exercises for your core see my post about the best exercises for getting a flat tummy). You can do it at home without any special equipment. For an easier variation you can place your knees on the ground.
Lie on your stomach and place hands on the ground next to your arm pits and push yourself up so your elbows are slightly bent. Make sure you keep your stomach tensed and slowly lower your chest to the ground then push yourself back up again. Repeat as many times as you can.
5. Dumbbell fly
Dumbbell flys are one of the best exercises for firming your chest.
1. Lie face-up on a flat bench or on the floor with your knees bent.
2. Hold a pair of dumbbells above your shoulders with your elbows slightly bent. Keeping the slight bend in your elbows, lower the weights until your elbows are in line with your chest.
3. Keep the same bend in your elbows as you press the weights back up. Perform 10 reps.