Most of us have experienced this, perhaps the only unfortunate side of weight loss. Where’s the first place the weight comes off? Our boobs! Why, why, why can’t it come from our butts, thighs and bellies first!!! That would certainly be nice…but it’s not how our biology works. Add to this the inevitable effects of gravity as we age are our ‘girls’ just aren’t looking as perky as they once did.
Our ‘twin peaks’ are largely made up of adipose fat tissue, which in itself doesn’t contain any muscle. Since they are one of the highest fat-content body parts, they lose weight sooner and the effects of this weight loss are more noticeable.
For eons women have been trying to figure out what it takes to lift and increase volume in the bust area. Remember the gimmicky “We must, we must, we must increase our bust” machine in Are You There God, It’s Me Margaret?” Or, the products Uncle Rico tried to sell to poor Starla in Napolean Dynamite?
Well, thankfully there are some good old fashioned strength exercises we can use to help to ‘bust’ through the effects of boob-loss and gravity.
Chest Flies
This exercise firms and strengthens side and lower part of the pecs as well as the underlying and surrounding chest muscles to give a toned appearance. Lie on your back with your legs extended, either on the floor, an aerobic step, a balance ball or weight bench. For all exercises requiring dumbbells, choose weights that feel challenging to you but allow you to perform 10 repetitions, perhaps with a bit of difficulty on the final rep or two. With dumbbells in hands, bring both arms perpendicular to your body. Bend at the elbows just slightly. This is your starting position. Now, without bending the elbows, lift the arms to bring the weights together until they just touch, and lower back down slowly. Do 3 sets of 10 – 12 repetitions.
Incline Chest Press
If you’ve got access to a gym, find an adjustable bench and set its incline to about 45 degrees. If not, you can simulate this by laying on an exercise ball at a 45 degree angle. With your arms in a goal post shape, and elbows bent at a 90 degree angle with palms facing away from you, push the dumbbells forward and away from your chest until they kiss, and then slowly return to the goal post position. Do 3 sets of 8 – 12 repetitions. These work the upper portion of your pectoral muscles giving your chest a fuller, rounder appearance.
Held Push Ups
These work the pectoral muscles, zeroing in on the muscles right beneath ‘the girls’ to give them a lift. These can be done on our knees or on our toes for more of a challenge. From starting position with arms straightened, start by engaging the abdominal muscles. Lower yourself until your chest just barely touches the ground, your elbows bending. Hold here for 5 seconds before slowly pushing back up. Rest ten seconds in starting position and then repeat again. Perform 10 repetitions. For a greater challenge, increase the number of seconds you hold.
Wall Press
Start by standing about two feet from a wall, feet also about two feet apart. Place both palms against the wall at about shoulder height with fingers pointing upward. Gently bend your elbows as you bring your body closer to the well. Then push off until your elbows are at a 90 degree angle. Hold here for 10 seconds. Then relax for 10 seconds. Repeat 10 times. Make sure your palms are at shoulder level in order for this to be effective. It’s harder than it sounds! To make it more challenging, just back your feet further away from the wall.
If you’re in the process of losing weight, but want to do what you can to not lose your ta-tas in the process, these four exercises will help strengthen the muscles beneath your breast tissue and give you the perkiest pecs possible. Or, if gravity is bringing you down, these exercises are just the lift you need!
For more great exercises for your chest area, and actually for every muscle group on your body, check out the Athlean-XX for Women Training Program. Each day you’ll focus on a different body part to make sure nothing gets neglected and to get you as toned and lean as you can be. While you’ll see the super noticeable results in 90 days, Athlean-XX was built to be a life-long exercise program, giving additional advanced modifications to continue to challenge you as you build strength. The plan is also flexible – it can be done at home with our DVDs or at the gym with our Girl on the Go Cards. There are even Quicky 5 minute workouts for when you just don’t have time for anything else. For an exercise plan that fits your lifestyle and is ‘for life’ give Athlean-XX for Women a try!