Ranking of the best breast lift exercises for 2024

Few women are satisfied with the size and shape of their bust. Objective reasons for dissatisfaction: loss of elasticity due to age-related changes, a sedentary lifestyle, pregnancy and breastfeeding. There is no sense in touching on biased motivations - they are corrected with the help of psychotherapy and surgery.

Bad news: you cannot increase the bust by two sizes or more using the program proposed in this review. In principle, it is impossible to increase it so radically without surgical intervention, no matter what advertising photos and videos of all kinds of cosmetic products shout about this, both on television and on the Internet. You can read about this in more detail at the end of the review.

The good news: it is quite possible to restore elasticity to the breasts, lift it and visually increase it due to the muscles. Further in the review: the method of obtaining an elastic bust step by step and the best exercises for tightening a female breast.

Strengthening

Rating of quality exercises for the preparatory phase. These exercises do not imply the use of additional weights, so they can and should be performed daily. After 2-3 weeks, you can switch to the active complex for tightening the bust after childbirth, with age-related changes or a sedentary lifestyle without sports loads.

Even breastfeeding mothers can do these simple and effective exercises. They are performed without weighting, which eliminates the acid produced during intense strength training from entering breast milk and does not reduce lactation.

Closing the palms

Effective for strengthening sagging muscles and tissues. Versatile: It can be done at home and in the gym while standing or sitting. While inhaling, we connect our palms in front of us, the elbows are parallel to the floor. As you exhale, press your palms against each other with maximum effort. It is performed 5 to 10 times in 3-4 approaches. Can be performed with a small fitball sandwiched between palms. A more complex implementation: bringing the palms together behind the back of the head.

• Well strengthens the biceps and pectoralis major muscles;
• Indirectly uses the lateral and posterior bundles of deltas;
• Suitable for nursing mothers.

• By itself, it is ineffective, it must be performed in conjunction with swimming or other exercises.

Flattening the palms works well with the wall press, preparing the body for a more intense load.

Wall press

Exercise for those who have never played any sports before is also effective for tightening women's breasts after childbirth and during breastfeeding. For correct execution, you need to stand facing the wall and rest against it with your palms shoulder-width apart or slightly wider. Then step back from the wall by 1.5-2 steps. While inhaling, slowly bend your arms at the elbows, the body drops to the wall almost until the forehead touches it. On exhalation - return to the starting position. You can start with 8-10 repetitions for 3-4 approaches, after 3-4 weeks the number of repetitions should be at least 15 in 3-4 approaches, optimally 20.

For further progression, you can consider the option of pressing already from a sofa, chest of drawers or other stable furniture that will not "leave" from under your hands at the most inopportune moment. Next, you can move on to the knee push-up option.

Important! The legs and body are always straight, form one diagonal line, without corners, the back is slightly bent at the lower back. When bent, the elbows should not go parallel to the body, but to the sides, as in classic push-ups from the floor. The position of the elbows parallel to the body loads the triceps and biceps, shifting the emphasis off the bust.

• Tones up the muscles of the bust after childbirth, during and after feeding;
• Loads the front and middle deltas, upper and middle thoracic beams;
• It indirectly uses the lower back, biceps, abs and legs.

• Recommended to be performed in combination with other exercises;
• When the arms are not wide enough, the emphasis of the load shifts to the triceps and front deltas.

"Scissors" hands

Strengthens the coracobrachialis muscle, which in turn supports the pectoralis major. For a more pronounced effect, you can pick up small bottles of water or dumbbell pancakes weighing no more than 0.75 kg, for a start.

It is best performed while standing to put additional stress on your arms, abs, and back stabilizers. On inhalation, the arms are spread apart and parallel to the floor; on exhalation, the hands go one after the other, the movement resembles a scissor.

Important: throughout the exercise, the arms are straightened, the movements are controlled, conscious. The slower the movement is, the higher the load on these muscle groups.

• Tones up the muscles, preparing for further work;
• Ease of implementation.

• It is ineffective if used alone, without other types of training.

If you combine these exercises with swimming or regular water massage under the shower, the first results will begin to appear towards the end of the 3rd week. It is simply stupid to wait for instant and pronounced changes after several workouts, especially with a long break after regular sports, or if until now the lady has been safely without them at all.

Active loads

This is the second phase of the breast lift training. These exercises are universal and equally effective for both girls and women of more mature age who are unhappy with the shape and condition of their bust. They are characterized by more serious physical activity and the use of weights, therefore, it is better for nursing mothers to refrain from including them in their training program, as they can affect the amount of milk and its quality due to the production of lactic acid.

The main condition for efficiency: the load must grow all the time. This can be achieved by shifting the angle of the body or using special weights, dumbbells or bottles of water.

Floor press from knees

One of the main exercises for tightening the chest muscles. It is performed both at home and in the gym. Correct execution: get on all fours so that the body and legs to the knees when standing on straightened arms form one diagonal line. On inhalation, the arms are slowly bent at the elbows, the body falls as low as possible, but does not touch the floor. As you exhale, slowly straighten your arms, return to the starting position.

It is necessary to perform at least 8 repetitions in 3-4 approaches, once a week the number of repetitions must be increased by 1-2, gradually bringing to 15-20

Important! The elbows should not go parallel to the body, but to the sides - this way the muscles are loaded as much as possible. Do not lower your head, look not at the floor, but forward, do not bend the lower back with a wheel, but do not bend it, keeping it straight through the muscles of the back and the press. The palms should be about shoulder-width apart.

• Loads the pectoralis major and deltoid muscles;
• Static tension in the lower back and abs.

• It will be difficult enough for those who have not previously played sports.

In the future, so that the muscle load constantly progresses, you can replace the option with stops.

Technique of execution: from knees or standing on toes - it all depends on the level of training.

The minimum number of repetitions is from 8 in 3-4 approaches, gradually it needs to be brought to 15.

Important! At the slightest feeling of discomfort and the appearance of pain, the execution should be stopped, in the future, a less traumatic option should be performed: push-ups from knees or standing on toes.

• The presence of stops allows you to go lower, maximally stretching and loading all muscle groups involved in the exercise.

• You should be very careful about the sensations, since the risk of injuring the ligaments in this embodiment is significantly higher than with the floor press.

Where can I get auxiliary inventory? You can purchase special stops at sporting goods stores or use any tools at hand, including regular bricks. The main condition: there must be two objects, and they must be the same size and height. These can be blocks for yoga or typesetting dumbbells with wide pancakes, in which the bar is completely recessed, due to which they can be put on the bottom. These dumbbells are assembled and disassembled using a special hex key. It is also convenient to use heavy-weight vinyl dumbbells as stops - they are larger and more stable.

According to buyers, typesetting dumbbells are the best option, since in the future they will be useful for their intended use in order to constantly progress, increasing weight.

Barbell / Dumbbell Bench Press

An alternative to push-ups, it is performed in the gym using a bench and barbell or in the Hammer simulator.

Tips from a fitness trainer: To increase the load, the feet can be placed not on the floor, but on a bench, bending your knees.

In this case, it is imperative to observe the rule of "three points": when pressing, the body rests on the entire surface of the feet, buttocks, lower back and shoulder blades are tightly pressed against the bench, you cannot bend your back so as not to injure the lumbar spine.

Execution: lying on a bench, barbell at eye level, normal grip, arms wider than shoulder width. On inhalation, the bar descends on the chest strictly along the line of the nipples, on exhalation, the arms straighten at the elbows, pushing the bar up.

• Loads and develops the pectorals, uses triceps and delts.

• You can not perform at home in the absence of equipment: benches, barbells and pancakes.

The number of repetitions, depending on the level of training and the weight used: from 8 to 15 in 3-4 approaches. The working weight is selected in such a way that you can perform at least 8 repetitions, while maintaining the correct position on the bench. Typical mistakes when choosing a weight:

1. Excessive weight - when performing the last repetitions, the athlete begins to bend in an arc on the bench, tearing off the lower back and pelvis from it, pushing the weight with his whole body. This is fraught with injuries to the spine, ligaments, shoulder and elbow joints.
2. Insufficient weight - performed easily with the maximum number of repetitions, while no muscle progression occurs. It is foolish to expect results from such training.

Bent over push-ups

An option for the most advanced, if you have mastered push-ups from stops, standing on your toes.Also suitable for use at home and in the gym. Performing as in classic push-ups on toes, only the feet are on the couch or sports bench. Thus, push-ups become deeper, chest ones are loaded as much as possible.

Important! The legs and the body form one diagonal line, the pelvis must not be raised - this is traumatic for the lumbar spine.

• Loads and develops the entire muscle group of the chest, front and middle deltas;
• Indirectly engages the lower back, buttocks and abs.

• Dangerous if performed incorrectly.

Reverse push-ups

They are used mainly for training triceps and delts, but many forget that they also work out a large pectoralis well. Performed on a chair, bench or other stable hand support. A lighter version for girls who have not previously been involved in sports: legs are on the floor, knees are slightly bent, palms are set aside for the body and rest against a bench or chair shoulder-width apart, the pelvis is located close to the projectile, but does not touch it. On inhalation, the pelvis smoothly descends, the legs bend at the knees, and the arms at the elbows. On exhalation - a smooth return to the starting position. Perform 10 to 20 reps in 3-4 sets. When 20 reps are easy, you can place a barbell pancake, a dumbbell, or a 2-liter bottle of water on top of your knees. You can increase the load by lifting your legs - this will require a second chair or bench.

Important: the pelvis does not touch the floor, we lower ourselves to a comfortable level so that tension is felt, we closely monitor the sensations, in no case bring pain in the joints and ligaments.

Fitness trainer recommendations: When returning to the starting position, it is better to leave the elbows slightly bent - this will maintain tension in the triceps and pectoralis major muscle and avoid injuries to the elbow joints.

• It additionally loads the triceps - the very part of the arm that "sags" in women.

• The technique should be followed, otherwise you can seriously injure the shoulder and elbow joints.

Arnold press

It is performed with dumbbells, pancakes or other weights: these can be regular water bottles or weights for the arms or legs, if any. If you have the necessary equipment, you can do it at home. It is performed sitting, legs with full feet are on the floor, the back is straight or rests on the back of a bench or chair. The arms with weights are spread apart and bent at the elbows, the shoulder is parallel to the floor. On inhalation - bringing the bent arms together with a simultaneous turn of the palms to the face, on exhalation - we turn our arms to the sides, palms outward, and straighten them at the elbows.

Important: you cannot hunch over, you need to look in front of you, do not lower your head. The movements are completely controlled, there is no need to create amplitude and throw your arms up at its peak - you need to make movements in such a way as to feel the tension in all the muscles involved.

• The upper part of the chest is loaded, the coracohumeral muscle works.
• The press and lower back are indirectly loaded when the body is fixed in the correct position.

• Incorrect execution technique combined with insufficient or excessive weights will not give an effect.

Breeding

Raising dumbbells on a bench or raising arms in the Butterfly trainer fully engages the pectoral muscle, forcing it to stretch and work effectively. In combination with push-ups from the floor or a barbell press on the bench, they form a beautiful relief of the upper part of the bust, visually increasing it.

• Can be performed in the gym or at home - on a rug or fitball.

• Shoulder and elbow joints can be injured if you take too much weight;
• The home option with a rug gives less stress.

Pullover

For girls and women, the option of sitting or lying on a fitball is optimal. Can be performed both on a bench and on a chair. Hands slightly bent at the elbows hold a dumbbell overhead.On exhalation, the arms with a dumbbell are pulled back, additionally bending, on inhalation - return to the starting position.

• Maximally stretches and loads the large and small chest;
• Loads triceps and coracohumeral;
• Forms a beautiful relief of the upper part of the bust.

• Dangerous for the shoulder and elbow joints! It is necessary to select the right weight so as not to disrupt the execution technique.

How to combine?

The rules of physical activity prescribe in the first 2 weeks to perform 2-3 exercises from the proposed ones, gradually increasing the number to 4-5. The main principle of the correct combination: 1-2 of these exercises should fully engage the necessary muscles, the remaining 2-3 - "finishing", that is, they correct the relief or work separately with the muscle that, in the opinion of the trainee, especially needs it.

The training complex for breast augmentation and lifting looks like this:

1. Push-ups (any available option) or bench press: 3 sets of 10-12 reps;
2. Breeding dumbbells on an incline bench or fitball: 3 sets of 10-12 repetitions;
3. Reverse push-ups: 3 sets of 12-15 reps
4. Pullover or Arnold Press (depending on individual preference): 3 sets of 10-12 reps.

Increase the effect of training? Easy!

Several techniques that act directly on the skin tissue, regenerating and rejuvenating them.

1. A contrast shower with massage using a shower head after training perfectly stimulates blood circulation, the skin is saturated with oxygen, the processes of regeneration and rejuvenation are accelerated. With regular shower massage, the skin on the bust will rejuvenate and tighten.
2. Swimming is a luxurious gift for the whole body, not just the bust. 1-1.5 hours two to three times a week - and after 1-2 months you can forget about sagging skin and sagging "problem areas".
3. After a shower, it is recommended to apply a cream or gel with massaging movements, which accelerates the regeneration and tightening of the skin. The time of application is the most optimal: the muscles are still in good shape, the blood is actively circulating, therefore, all active substances are transported to the skin faster and begin to work. As a rule, the composition of the regenerating products for the décolleté area includes:

• Seaweed;
• Oils;
• Vitamins E and C.

These additional methods of influence in combination with training will accelerate the approximation of the desired result.

Expose and debunk

Well, now, as promised at the beginning of the review: a rating of the most stupid and dangerous misconceptions about how to make a bust elastic and large, safely and without consequences.

Regular weight training can increase the bust by 2 sizes.

The bitter truth: even if a lady injects anabolic steroids at the same time, she will not wait for an increase in the bust, but turning into a masculine machine with the subsequent atrophy of the bust is almost 100% likely. Moreover, the process is irreversible.

To understand why this is happening, you need to remember how the female breast is arranged and compare the anatomical features of its structure with the male.

Men have a solid pectoral muscle, divided into parts: clavicular, clavicular-costal, etc. In women, in fact, only its upper part is on the surface. The rest of the muscles are located directly on the ribs, under a wide layer of fat that surrounds the milk lobes. In fact, women can only work with the upper part of the pectoral muscle, and those surrounding it: coracohumeral, dentate and deltoid. Working on them additionally, you can, as it were, "pull" them closer to the chest, thereby visually increasing the volume of the bust.

Regular weight training can increase the bust by a maximum of 0.5-1 cm and, of course, improve its condition, making it more toned and prominent. Pitfall: with relief, it is also better not to overdo it. The emphasis on isolated training with a minimum of weight and a maximum of repetitions is quite capable of significantly reducing the volume and size of the bust.

Daily workouts will bring results faster

The bitter truth: they won't, alas.Muscles need time to recover - at least a day, depending on the intensity of training and working weights. There is no full recovery - there is no progress and tone, but there is overwork and muscle catabolism.

Catabolism is the "eating" of muscles by the body when there is a lack of nutrition and stress. Excessive physical activity is a serious stress for the body. Is it worth destroying your own body because of stupidity and laziness - but what else can you call the desire to get the result instantly, without achieving it gradually over a longer period of time?

Hormonal contraceptives significantly enlarge and tighten the breasts

The girls transmit this legend over the network to each other's ears, along with the names of "miracle drugs", with a refrain: "A friend advised, her bust has grown by two sizes!"

In fact: enlargement of the mammary glands, as well as cleansing the skin, mentioned by some manufacturers as one of the effects of taking oral contraceptives, is nothing more than a marketing ploy of manufacturers. Studies confirming or refuting these effects have not been conducted for any drug from the line of hormonal contraceptives. Breast swelling is the body's response to increased levels of estrogen and prolactin. These are hormones, on the level of which in the period of growing up depends, in particular, to what size the mammary glands will grow. Hormonal fluctuations caused by contraceptives, which women prescribe for themselves, without consulting a gynecologist, easily develop into tumors, including malignant ones. In the process, the mammary glands really swell and become hypersensitive to the point of pain. And contraceptives also change the water-salt metabolism and metabolism in the body, which often leads to a retention of excess fluid and a slowdown in metabolic processes, therefore, not only the bust, but also the stomach, sides and hips gradually increases in volume.

With the abolition of oral contraceptives, the volume of the mammary glands will return to its original value, a slight increase will disappear without a trace. But the extra pounds, it is quite possible, will not want to go anywhere.

It is worth asking a question: isn't the price too high for the tale of the "rapidly growing" and "forever remaining" beautiful bust?

Folk methods can significantly increase and tighten the mammary gland

In fact: even the most stubborn adherents of folk cosmetology and medicine admitted that applying cabbage leaves to the "problem zone" while eating them at the same time did not make a female with 2 or 3 bust sizes the owner of 4 or 5 sizes. The same goes for the rest of the wonder ingredients.

Nuts, grapes, spices and spices - all these products recommended for active use for growing a miraculous bust, in fact, have a tonic and healing effect on the entire body as a whole. Grapes fight toxins and free radicals, nuts fill in the lack of protein, herbs are good for digestion. However, none of these miraculous remedies have the magical property of gradually or instantly increasing the volume of the breast.

A separate story with herbs. Red clover, oregano, calendula, a mixture of chamomile, thyme and other herbs - this is just a small list of wonderful herbs that, when taken regularly, enlarge the mammary glands. They can be brewed in tea, used as a decoction or mask for external use.

Objectively reasoning: how can the use of this or that herb affect the increase in milk lobules and body fat? The answer is obvious: nothing. It's like trying to reshape and resize your nose or ears using the same herbal teas. However, such stupidity for some reason does not occur to anyone. But no one doubts the ability of the herbal collection to influence the condition, shape and size of the bust.

But it is possible to increase the appearance and condition of skin tissues, remove stretch marks (stretch marks) or make them less noticeable with the help of homemade masks.

As home care, cosmetologists recommend masks with the function of skin rejuvenation and increasing its elasticity. One of the most effective is a mask based on mumiyo and white clay. You can prepare it yourself by purchasing all the ingredients from the pharmacy and mixing in a 1: 1 ratio. The mixture should be diluted with warm water, mixed thoroughly and applied to the chest area, avoiding the skin around the areolas. You can wrap yourself with cling film on top and rest for half an hour in a lying position.

If you wish, you can find many similar folk remedies on the Internet. The main thing that you should pay attention to when choosing is functionality. It is hardly worth preparing a mask "with the effect of increasing the volume", it is better to choose something more adequate and real: regenerating, rejuvenating, nourishing.

To summarize all of the above: in the absence of obvious defects (for example, pronounced asymmetry), the situation can be corrected without resorting to implantation. There are quite budgetary, more pleasant and quite effective methods of correcting the shape and size of the breast. Knowing this, is it worth immediately resorting to radical methods of solving a problem, sometimes completely contrived?