Every woman strives for perfection, dreams of being beautiful, sexy and forever young. In order to look attractive at any age, you need to work on yourself daily. And if a woman is dissatisfied with her appearance, you should not attribute everything to nature, which has not endowed with either beauty or a graceful figure. Daily work and self-care is the key to beauty and success.

Recently, many ladies have resorted to plastic surgery to enlarge or correct their breasts. They boldly go under the surgeon’s knife, subjecting themselves to trials and stress, and all for the sake of beauty. But the breast, inflated with silicone, sometimes does not look aesthetically pleasing. In addition, no one can guarantee that the operation will be successful, because after an artificial invasion of the female body, serious consequences can be expected.

Do not look for easy ways and agree to the operation. There are exercises to increase the bust, which will not bring harm, will help a woman acquire appetizing forms, and most importantly – they can be done at home. Of course, the chance to increase the chest by 3-4 sizes is low, but by working with the muscles of the chest, you can give the bust a seductive shape. The main rule for practicing at home is regularity. And don’t expect quick results. It will take more than one week before positive changes become noticeable.

The female breast is not a muscular organ. It consists of milk and fatty tissues that cannot be pumped up. Therefore, in order to give the breast the necessary shape, all work must be directed to the muscular tissues of the chest. Bust exercises not only have a positive effect on the tone of the chest, but also contribute to its increase.

Where to start

To see the result from classes and regulate the process, you should measure the volume of the chest before starting training. Such measurements should be done once a month. They will help you understand if there is a positive effect from the exercises, if you need to make some adjustments.

Now you should decide on the sports equipment that you will need for exercise. Depending on the weight and physical fitness, each woman chooses the dumbbells of the required weight. It is better to start with 4 kilograms, gradually increasing the load to 6-8.
It is necessary to purchase a rubber shock absorber, having previously selected the required resistance.

To understand whether the load is chosen correctly, you should do 3-4 exercises. If after them you feel tired, and the repetitions of the exercise will be difficult, then the load is chosen correctly. Soon the muscles will adapt, and if the exercises will be performed easily and without much tension, the weight of the dumbbells should be increased. With proper exercise and a well-chosen load, after 8 weeks, breast volume can increase up to 6 centimeters.

How to do the exercises correctly

There are a few rules to follow when exercising at home:

All exercises should be done on the exhale;
Elbows should be slightly bent. If in the hands of a dumbbell, in no case should you do a sharp straightening of the arm, as this can lead to injury;
When performing exercises, the back should be flat, the shoulders should be lowered down, and the chest should be slightly pushed forward;
It is necessary to raise and lower dumbbells only with a straight back, since in this case the back muscles take on the maximum load, unloading the spine;
Before starting a workout, you need to slightly warm up the muscles. Stretching exercises are good for this. They increase blood flow in the muscles and help flush out lactic acid, which causes muscle pain the day after exercise;
You can perform any arbitrary movements: run, dance, jump rope. This will increase blood flow to the joints and muscles. It does not take much time to warm up, 3-5 minutes is enough.

Bust Exercises

Working with dumbbells

Pushups. When performing this exercise, all the muscles of the chest are fully involved. Lie down on your stomach. Spread your arms wide. They should be at chest level. Elbows should be slightly bent. As you inhale, slowly and slowly go down, and as you exhale, rise up. Do 2 sets of 8-10 repetitions. After each approach, rest for about 5-7 seconds;
Lie on your back. Take dumbbells in your hands. Spread your arms to the sides, and then cross. So do 5 times in 2 sets. Rest 10 seconds;
In a prone position, put outstretched arms with dumbbells behind your head. Slowly raise your arms above your head and lower in the abdomen. Then again take the original exercise. So do 7 times in 2 sets;
Lie on your back, dumbbells pick up. Slowly raise your arms up above your head, straightening your elbows, and also slowly lower them, bending your elbows. Exercise to do 10 times;
Sit on your knees. Stretching out your arms, slowly lean forward, reaching your chest to your hips. Do this exercise 7-10 times;
Without changing position, wave your arms with dumbbells in front of you, alternating arms;
In the same position (sitting), keep your hands in front of your chest, bending your elbows. Slowly spread them apart and return to the starting position. Do this exercise 7-10 times;
The next exercise is performed sitting or standing, without weights. In front of the chest, fold your hands palm to palm and press each other with force, perform 15-20 times. Such a load works on the muscles that pull the chest up, saving it from sagging.
Work with shock absorber

With your feet, fix the shock absorber on the floor and with both hands pull it up as high as possible. Put your feet shoulder width apart. Do this exercise 5-7 times with 2 sets. After each approach, rest for about 10 seconds;
In the supine position, put the shock absorber under your back and grasp its end with each hand. Raising your arms above your head, slowly stretch it. It is enough to do 5 such exercises in 2 sets;
The exercise can be made heavier by holding in your hands not only the ends of the shock absorber, but also dumbbells. However, such an exercise should only be started after a few weeks of training;
After completing a cycle of exercises to increase the bust, you need to lie on your back and relax. Breathe slowly and deeply until your breathing is fully restored.

Do not be afraid of pain. This is a good sign – the exercises are performed correctly and the necessary load is selected. Over time, the muscles will adapt and you will feel more comfortable. And you don’t have to give up in the face of adversity. It will be difficult at first, but if you want to achieve positive results by exercising at home, prepare to train at least three times a week.

By secret

Unbelievable… You can increase your breasts without pills and operations!
This time.
No painful recovery!
This is two.
The result is noticeable after 2 weeks!
It’s three.