From extreme weight loss and breastfeeding to childbirth, there are so many factors in a woman’s life that can make her lady jugs take the fall, and quite literally so. Why else do you think breasts start sagging when all this happens?
Thanks to breast tissues stretching out and becoming loose, we even have to resort to wearing uncomfortable wired bras. In fact, that’s not the only downside of your sagging breasts.
Your breast tissues getting weaker also puts more stress on your cervical spine and may give you spondylitis and spoil your posture–according to Dr Kruti Khemani, sports physiotherapist and founder, Continuum Physiotherapy, Mumbai.
Hence, she recommends the following five exercises to tone up your breasts for good:
1. Swiss-ball chest press:
Sit on the Swiss ball holding a pair of dumb-bells in your hands and walk away from it with your feet while resting your rear on the ball. Keep moving your feet forward until you lie flat on the Swiss ball and your shoulders and chest are well-supported on the ball. Now, with your feet firmly gripped to the ground, raise your arms towards the ceiling and maintaining a strong grip on the dumb-bells, lower them slowly, till your wrists are on the either sides of your chest.
Pause here for a second and then push back the dumb-bells towards the ceiling while assuming the position you began with. Repeat this a couple of times and make sure you are using the power of your pectoral muscles.
2. Standing arm raises with weight
Stand with your feet shoulder-width apart, holding weights in both your hands, while keeping your chest and back absolutely straight. Next, with your elbows extended slightly outwards and palms facing the ground, raise your arms till the chest level in the front of your body. Hold the position for a second and bring the dumbbells back down slowly.
3. Chest press
Lie flat on the ground/bench with your feet placed flat on the ground and dumbbells held in both your hands. Now maintaining a firm grip on the weights, raise your arms up towards the ceiling such that your wrists come straight in line with your shoulder. Slowly, bring the weight down to the chest level and repeat.
4. Floor push-ups
This one can be done easily anywhere, any time. All you’ve got to do is to lie down with your chest and stomach flat on the floor and legs stretched out. Place your palms on the floor at the chest level such that your elbows are bent roughly at an angle of 45 degrees.
Using the strength of your pectoral and shoulder muscles, lift your chest, stomach, thighs, and knees off the ground. Basically, at this point the only two parts of your body in contact with the ground would be your palms and your toes. Now, come back down slowly, but don’t let the body touch the ground and get back up again. Repeat this as many times as you can.
Also read: From planks to push-ups, here are 4 body-weight exercises to tone you up
5. Tricep dip
Sit on the edge of a bench or a chair held firmly to the ground. Gripping the seat with your palms placed on either side of your hip in the sitting position, slide off the bench till your hip gets off the bench. All this, with your heels and palms supporting your body. Now, lower your hip using the strength of your tricep muscle and get back up without sitting back on the bench or touching your hip to the seat. Repeat this exercise and remember to keep your core straight and stable throughout.
So, without further ado, bring these exercises to your rescue and get going!
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