Step 1. Lie down on a mat. Hold one weight in each hand
and extended your arms out at shoulder level. Raise both
arms straight up together above your body, keeping your
elbow slightly bent, so that the weights meet over your
chest. Return the weighs out to your sides at shoulder
height. Repeat the exercise 13 to 15 times.
Lie down on a mat. Extend your arms and hold the weights up in the
air over your chest. Bend your elbows and lower the weights toward
your chest, with your elbows out to the sides at shoulder level.
Extend your arms straight back up over your chest. Repeat the
exercise 13 to 15 times.
Take a weight in each hand, extend your arms out to each side and do
15 small, backward circles about a foot in diameter. Widen the
circles slightly and do another 15, then repeat these two steps
Breasts contain no muscles but only fat cells, milk-ducts
and glands held together in a web of soft connective tissue
so by exercising you cannot increase your bust size. Neither
wills exercising directly reduces a heavy bust. This is
especially true if your breasts are heavy if however you are
over weight. A weight reducing diet combined with regular
exercises will help you to reduce your weight as well as you
bust size. Exercising however has several other advantages
as well; it tones up the muscles on which the breast tissue
lies. So if your bust-line measures less than what you would
like then exercises would give you backup chest line firmer
and a more prominent thus making your bust appear larger.
Press: Using three-to five-pound weights, lie on your back, with
knees bent. With your arms outstretched to each side, slowly bring
your arms together, hold for one second and then slowly lower your
arms again. Work your way up to three sets of 10 - 12 reps every
Butterfly Press: Using two three to five-pound weights, sit on
the edge of a chair with your back straight and arms at your sides.
Slowly raise your arms to the side to shoulder level. Hold this
position for a count of four, and then slowly return to starting
position. Work your way up to three sets of five to seven reps every
ups: These are done by standing about two feet from a wall,
facing it. Place your hands at chest level flat against the wall.
Now, lean slowly toward the wall using your arm and chest muscles to
control your motion until you have your nose against the wall.
Push back to your original position. Repeat this motion 15 times. To
increase the effects of this exercise, when you reach the point of
lean that stresses the chest muscles most (you'll feel it), pause
and hold for a count of 10 or 15, then finish the motion.
Pectoral Push-Ups: Lie face down on the floor and raise up, as
if doing conventional push-ups, but keep your forearms and elbows on
the floor. Hold for thirty seconds. Repeat five times. Inverted Push
Ups: Stand with your legs two to three feet from a wall and your
palms on the wall. Slowly lower your chest to the wall by bending
your elbows and then slowly push your body back to starting
position. Repeat 10-12 times.
straight with your feet shoulder apart. Raise your arms to shoulder
level, elbows bent so that your hands are in front of your chest and
your elbows are the same height as the shoulder. Bend the wrist
upwards slightly and spread the fingers of your hands. Imagine that
you are pressing both hands against a solid object-hold the muscles
of the hands, forearms, upper arm and chest region as tightly as if
to rush the object you are holding. Focus your eyes in the space
between your hands. Hold this position for 20 seconds, muscles as
tight as possible, and repeat 3 to 5 times.
straight with your feet shoulder apart. Extend your arms behind your
back and interlock your fingers. This is the starting position. Bend
forward from the hips, and at the same time, raise your arms behind
your back as high as possible, without straining. Use your arms to
accentuate the stretch to the shoulders and chest. Look forward with
your face parallel to the floor. Hold for 30 seconds before
returning to the upright position and relaxing your arms. Repeat 3
to 5 times
vajrasana (sit on your legs, with legs touching the ground), look
forward and hold your arms straight on the sides so that they are in
line at the shoulder level. Stretch your hands backwards as though
to touch the back of the palms together. Keep your back straight and
your head and neck in line with the body. Hold this position for 20
seconds and repeat 3 to 5 times.
your stomach with your legs straight, feet together and flat on the
floor. Place your palms on the floor, below and slightly to the side
of the shoulders, fingers forward. Point your elbows backward and
close to the sides of your body. Rest your forehead on the floor and
close your eyes. Relax your whole body, the lower back in
particular. Slowly raise your head, neck and shoulders. Straighten
your elbows and raise the trunk as high as you can, using the
muscles of your back rather than your arms. Then use your arm
muscles to further raise the trunk and arch your back more. Gently
tilt your head backwards and look up. Keep your public bone in
contact with the floor and raise your navel. Unless your spine is
very flexible your arms will remain slightly bent. Hold for 20
seconds and repeat 5 times, gradually increasing the time that you
hold the posture. bend your arms and lower your body to floor to
return to the starting position.
vajrasana. Stand on your knees and feet together (or separate if
more comfortable), feet flat on the floor. If this is difficult,
begin with the balls of your feet on the floor. Lean backward,
slowly reaching for the right heel with the right hand and then the
left heel with the left hand. Do not strain. Push your abdomen
forward, keeping your thighs vertical, and bend your head and spine
backwards as far as possible. Support your body weight using your
arms and legs, and try to relax into the stretch. Hold in this
position for 20 seconds and repeat 3 to 5 times, gradually
increasing the time that you hold the posture. Slowly release the
hands rom the heels one at a time to return to the starting
Always keep your midsection
When using a bench to perform chest
exercises always make sure your lower back is pushed into the bench.
Never hold your breathe when performing
chest exercises. At the hardest point of the exercise breathe out.
E.g.. Bench Press: Breath out as you
push the bar upwards away from your body.
Train all body parts not just your
chest. Men tend to spend hours training their chest and often forget
about training the rest of their bodies. What's the use of having a
strong chest if the rest of your body looks out of shape?
Train all areas of your breast rather
than just one breast enlargement exercise.
For those of you who find it
uncomfortable laying down on benches, why not use machines instead.
Pec Decs, Seated Machine Bench Presses etc offer a seated bench
which has adjustable seat pads. This keeps your lower back nice and
If you find yourself in an awkward
situation where your flat bench isn't adjustable and your feet can't
touch the ground when laying down, bend your legs and place your
feet on the end of the bench.
Note: Always perform a warm up before
your workout, a cool down after followed with a good stretch.
Lie face down on the floor and position
your hands at 6 inches apart, 24 inches apart, or as wide as
possible for the close, medium or wide variations, respectively.
Your palms should be down, in contact
with the floor. Your legs and body should be straight and your head
should be in line with the spine.
Press yourself upwards, fully extending
your elbows and supporting the lower body on the toes.
Alternately, this exercise can be
performed with the knees bent - supporting the lower body on the
knees, as shown below.
Lower down again, but do not allow your
body to make contact with the floor. Repeat. Strengthens chest,
triceps and deltoids
Position your hands at 6 inches apart,
24 inches apart, or as wide as possible for the close, medium, or
wide variations respectively.
Your palms should be down, in contact
with the floor and your elbows should be bent so that your face is
close to the floor. Your legs should be elevated on a bench or chair
and your body should be straight.
Press yourself upwards, fully extending
Return to the starting position.
Strengthens chest, triceps and deltoids
Exercise To The
Breasts Help To
Flush out toxins from the breast via the
Bring nutrients to the tissues
Decreases the symptoms of PMS, menopause
and menstrual cramps.
Contributes to improved skin tone while
promoting relaxation and balancing your energy.
Diminish benign breast cysts while
helping to flush lymph nodes and stimulating your glandular system
when you do regular breast massage.
General breast care and health, prevent
breast infection and cancer.