These simply exercises help firm the chest pectoral muscles which support your breasts stimulating the breast tissue in the process.
Push Ups
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First: Lay flat on your stomach on the ground or an exercise mat with your legs together and your palms flat on the ground resting near your shoulder (initially slightly wider than shoulder-width apart to target your outer chest muscles).
Second: Contract your abdominal muscles then exhale as you slowly push yourself up (putting your weight on your palms and toes) while keeping your knees locked, your hands in line with your shoulders and back straight.
Third: Now Inhale as you slowly lower your entire body down until you almost touch the ground by bending outwards at the elbows.
Fourth: Then push yourself up again to start the next repetition.
Fifth: You can modify the push ups to target your inner chest muscles by placing your palms closer together.
Modified:
(Easier option- Standard push ups):
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Second: Contract your abdominal muscles then exhale as you slowly push yourself up (putting your weight on your palms and thighs) while keeping your knees on the ground, your hands in line with your shoulders and back straight.
(Challenging option - Descending push ups):
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First: Lay flat on your stomach on the ground or an exercise mat with your hands flat on the ground resting near your shoulder (initially slightly wider than shoulder-width apart to target your outer chest muscles) and your legs together on an elevated surface like step, bench or chair. Start from a lower elevated surface like the first step of the stairs and work up to a higher elevated surface like a chair.
Second: Contract your abdominal muscles then exhale as you slowly push yourself up (putting your weight on your palms and toes) while keeping your knees locked, your hands in line with your shoulders and back straight.
(Challenging option - Ascending push ups):
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First: Kneel on the ground or exercise mat with your palms flat on an elevated surface like step, bench or chair. Start from a lower elevated surface like the first step of the stairs and work up to a higher elevated surface like a chair. Keep your legs together and your palms initially slightly wider than shoulder-width apart (to target your outer chest muscles).
Second: Contract your abdominal muscles then slowly exhale as you push yourself up (putting your weight on your palms and toes) while keeping your knees locked, your hands in line with your shoulders and back straight.
Note:
Take a deep breath in and as you exhale, push into your hands, lifting your chest as you straighten your arms and lift your chin to the sky. Lift as high as you can comfortably; however, try to keep your legs relaxed to engage the muscles of your arms and chest. Roll your shoulders down, pulling your shoulder blades together and hold the position for ten counts before gently lowering yourself down. Repeat three to five times.
Start with three to five push ups increasing by five each week as you get more confidence and get better.
Alt to Standard push ups
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First: Kneel upright on the ground or an exercise mat with your legs together. Then lean forward, palms flat on the ground in line with your shoulder. (Initially keep palms slightly wider than shoulder-width apart to target your outer chest muscles)
Second: Contract your chest, buttocks and abdominal muscles then exhale as you slowly push your knees up (putting your weight on your palms and toes) while keeping your body in line, knees locked, your hands straight and in line with your shoulders. Hold this position for 10 seconds.
Third: Now Inhale as you slowly lower your knees down until they are touching the ground.
Fourth: Then push yourself up again to start the next repetition.
Fifth: You can modify the push ups to target your inner chest muscles by placing your palms closer together.
Sixth: Repeat three to five times and as you get more confident, increase the hold by 5 to 10 seconds.
Chest fly
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First: Lay flat on your back holding a dumbbell/ soup can in each hand. Stretch your arms out on the floor perpendicular to your body.
Second: Now bend your elbows to 90 degrees, still resting your upper arms on the floor, and allow your forearms to roll back as far as possible.
Third: Slowly lift your elbows towards your center bringing your arms from elbow to wrist as close together as possible Hold this position for 5 seconds and then slowly return to step two.
Fourth: Repeat steps three 5 times
Fifth: Now lower to the floor again returning to step one
Sixth: Repeat steps one to four two to five times as you get more confident.
Pectoral Press
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First: Stand straight with your shoulders back, knees bent slightly, feet shoulder width apart and a 5 pound dumbbell in each hand at your sides.
Second: Press your elbows against your sides and raise your hands up.
Third: Slowly press your forearms, wrists and hands together and then pull them apart. You should feel the strain in your core, pectoral and stomach muscles as you move the weights.
Fourth: Repeat steps one to three 5 to 10 times
Fifth: Increase reps as you get more confident.
Palm Pushes
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First: You can perform palm presses while sitting down or standing up. If standing: stand straight with your shoulders back, knees bent slightly, feet shoulder width apart keeping your hands at your sides.
Second: Raise your hands and arms to chest level, placing your palms flat together in front of your breasts.
Third: Press your palms together hard for 5 seconds and then release it. You should feel the strain in your arms, shoulders and pectoral muscles.
Fourth: Repeat above steps five increasing as you get more confident.
Fifth: Modify exercise by carrying out steps 1 and 4 but changing steps 2 and 3 to: Raise your hands and arms to chest level then curl your fingers and hook/lock them firmly together. Pull away from each other for 5 seconds while keeping your fingers firmly interlocked then release.
Sixth: Modify exercise by carrying out steps 1 and 4 but changing steps 2 and 3 to: Raise your hands and arms to chest level then clasp your forearm with your palms forming a crisscross and raising it up to your shoulder level. Pull your arms away from each other for 5 seconds while firmly clasping your forearms then release.
As you get more confident, increase the reps (step 4) by 5 to 10 counts.
Bench Press
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First: Lay flat on your back on an incline bench to work your upper chest muscles or on a decline bench to train your lower chest muscles with your feet grounded on the floor.
Second: Holding a light weight/ soup can in each hand, stretch your arms with the dumbbell straight out in front of you.
Third: Inhaling, slowly bend your elbows 90 degrees outwards bringing them to your shoulder level and perpendicular to your body.
Fourth: As you exhale, slowly push your arms and dumbbell up to the starting position without jerking them.
Fifth: Repeat above steps 10 to 15 times.
Sixth: Modify exercise by carrying out steps 1, 2, 4 and 5 but changing only steps 3 to: Inhaling, slowly lower the dumbbells down to your chest.
Modify exercise by carrying out steps 1, 2, 4 and 5 but changing only steps 3 to: Inhaling, slowly lower the dumbbells slightly past your shoulders.
As you get more confident and increase the weight size, decrease number of reps (step 5).
Resistance Band Bench Press
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First: Wrap a resistance band underneath a bench or an aerobic step, grab a handle in each hand and then lie flat on the bench.
Second: Stretch your arms out in front of you slightly bending your elbow. To ensure a vertical line from your shoulders to your palm, your hands should be slightly over your shoulders.
Third: Bend your elbows down towards you (until your hands are almost touching your shoulders) to lower the bands.
Fourth: Squeeze across your chest and then return the bands back to the starting position
Fifth: Repeat steps one to four 5 to 10 times. Increase reps as you get more confident.
Chest Press
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First: Hold a dumbbell or a soup can in each hand, lie face down on a gym bench with your arms stretching downward.
Second: Inhaling, slowly pull the elbows up squeezing the shoulder blades together.
Third: As you exhale, slowly relax and return the elbows down to the starting position.
Fourth: Repeat above steps 10 to 15 times.
Fifth: As you get more confident and increase the weight size, decrease number of reps (step four).
Chest Fly
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First: Lie face up with your knees bent up on an exercise mat and your arms stretched out over your head on the ground while holding a dumbbell or a can of soup in each hand.
Second: Pull both arms off the ground until they are stretched up in front of you at 90 degree angle to your body.
Third: Turn your palms to face inward, then slowly lower down to the sides of your body.
Fourth: Lift your arms back up again, turn your palms to face forward. Now lower it back to the starting position.
Fifth: Repeat the above steps exercise 10 times and as you get more confident and increase the weight size, decrease number of reps.
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