It’s no secret that women’s breasts are the object of increased male attention. Even if a young man is mesmerized by your hips swaying to the beat of walking, his gaze will still gradually rise higher and higher until it rests on seductive bulges. Even if during a conversation he looks into your eyes, his gaze will continually rush into … the neckline.

High, toned, elastic breasts are undoubtedly the decoration that every woman dreams of. Therefore, it is imperative to strengthen the pectoral muscles, and the sooner the better. Widely advertised creams and gels will not help much here, but with the help of special exercises you can lift your chest and even slightly adjust its shape, and prepare your shoulders and arms for the company for the spring appearance.

This set of six exercises is designed for classes three times a week. You need to perform two approaches to each exercise. For classes, you will need a gymnastic mat and dumbbells of 2-3 kg or plastic water bottles of the same weight.

To warm up the muscles – a short warm-up: 10-12 rotations of the shoulders back and forth and the same number of rotations with the arms spread apart.

Exercises for tightening and strengthening the chest
Exercise 1. Raise your arms
Starting position: lying on your back, holding dumbbells or plastic water bottles in your hands. Hands in front of you, elbows slightly bent. We take a breath and, without straightening our elbows, slowly spread our arms to the sides until the elbows touch the floor. Then we exhale and return to the starting position.
We repeat the exercise 15-20 times – this will be one approach.

Purpose: to strengthen the muscles of the arms, shoulder girdle and chest.

Exercise 2
Everyone knows how to do push-ups, or at least everyone has seen how it’s done. Starting position: on all fours. Hands wide apart, fingers pointing forward. We take our legs back, rest our socks on the floor. It is very important that the wrists are under the shoulder joints, and the whole body (from the top of the head to the heels) forms a straight line. Then we bend our elbows and spread them to the sides to shoulder level.
One approach – 10-15 push-ups. Try not to reduce the shoulder blades and do not lower your head – this reduces the efficiency of the necessary muscles. Do not let the stomach sag, so as not to harm the lower back.

Purpose: to strengthen not only the muscles of the chest, but also the front and back surfaces of the shoulders. Also the press back, thighs and buttocks muscles – they work as stabilizers.

Exercise 3: Side Plank Raise
Starting position: on all fours. We take a dumbbell in the right hand, lean on the left, placing it directly under the shoulder joint. This palm is facing forward, the fingers are wide apart. The left leg is bent at the knee, the right leg is extended back as in a push-up. We tighten the press and raise the hips so that the whole body from the head to the right foot forms a straight line.
We lower the hand from the dumbbell down, turning the palm towards ourselves. Having fixed the position of the legs and body, slowly raise the arm through the side up. We also slowly lower. We repeat 6-8 times, then change sides – this will be one approach.

Purpose: to strengthen the muscles of the upper and middle sections of the back, shoulders, upper chest.

Exercise 4. Long push-ups
Starting position: lying on your stomach, stretching your legs on your toes so as to touch the floor with the upper surface of the feet. We rest with straight arms on the floor, palms directly under the shoulder joints. We bend our arms, dropping as low as possible to the floor, while the elbows are pressed to the body. Then we gently raise the body, at the same time sitting on the heels and stretching our arms forward, like a cat. We return to the starting position and repeat the entire sequence of movements 8-10 times. This will make one approach.

Purpose: to strengthen the muscles of the chest, front surface of the shoulders, triceps.

Exercise 5. Flexible dog
Starting position: on all fours, hands under the shoulders, palms rest on the floor. Fingers – fan, look forward.
We fail the lower part of the body: the pelvis and hips fall to the floor. Legs are straight. The main burden falls on the hands. We open the chest – shoulders down and back, stretch the top of our head up, look – straight ahead. We maintain this position for 60 seconds, then return back to all fours: rest -20 seconds. Repeat the exercise three times.

Purpose: to open the chest, strengthen the pectoral muscles.

Exercise 6. The most beautiful woman in the world
Starting position: lie on your back, legs straight, arms extended behind your head. Within 30 seconds, we pull our arms and feet along the floor away from ourselves as far as possible. Then we bend our knees, hug our knees with our hands and press them to our chest. Keep your head and chest off the floor. Hold this position for 20 seconds. Repeat 5-6 times. Then just lie on your back, breathing deeply and turning your hands palms up. It is very useful to imagine at this moment how the breast acquires elasticity and becomes more and more seductive.

Three weeks later, the first noticeable results and compliments will appear.