Solid, defined breasts are high on the list of fitness goals, especially in the summer. Therefore, if you want the best results, all you have to do is include the right exercises in your training program.
So, it’s time to give your breasts a lift with this fast 5- minute workout, and that’s toning, tightening and strengthening the pecs will give them a natural boost to the chest. So, all you need is to grab a set of weights between 5 and 10 pounds and prepare for some push-ups to help your push-up bra.
-You need to begin in a full plank and then you need to lower your right elbow to the mat and then your left, coming into an elbow plank. Next, you need to put your right hand on the mat and then straighten your right elbow. You need to do the same on the left to return to a full plank.
-Maybe this move looks relaxing, but it’ll give your chest a little lift and you need to lie on your back with your hips and knees both at 90-degree angles. Then using your low abs you need to press your lower back into the mat and then raise your arms toward the ceiling. And then palms facing each other and keeping the elbow joint slightly bent. Next, you need to keep your torso stable and then open your arms out to the sides until your elbows are about two inches from the floor. Then you need to raise your arms back to the ceiling, bringing the weights together over your chest and this counts as one rep. You need to perform two to three sets of 10 to 12 reps.
SINGLE ARM PUSH-UP
-First, you need to start in a plank position with your left hand and then keeping your torso square to the floor, perform a push-up by bending and straightening both arms and if a traditional push-up is too challenging for you then lower your knees to the floor. You need to complete 10 push-ups and then move the ball to the right hand for another 10 reps.
-For this exercise, you need with a pair of dumbbells and your feet hip-width distance apart to bend at the waist and then to keep your back parallel to the floor with a neutral spine — not rounded. Next, you need with a slight bend in your knees to hold your arms and the dumbbells extended out in front of you and then to engage your abs. And next, you need to squeeze your shoulder blades together as you bring the weights to your torso and to be sure to keep your elbows in and pointed upward. Next, you need to slowly lower the weights back to the starting position to complete one rep. And then do three sets of 12 reps.
Take a look at the following video to see how the exercises are correctly done.
Source: Fitness Team Training