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Niche Topics ( Health and Fitness) is dedicated to help you lead a happy and healthy life. We provide the latest updates on nutrition, dieting, exercise, fitness, home remedies and natural cures for common illnesses, and other health-related topics. Get in shape with us and keep your body running at it’s peak!

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4 Breast Exercises that Really Firm and Tone Your Bustline


By Tiffany Moore


The safest and easiest way to make breasts look bigger without surgery, and firm a sagging bustline is to do breast lifting exercises. As women get older, their skin loses elasticity and their breasts begin to sag. Breast exercises strengthens the pectoral (chest) muscles and keeps breasts from drooping, giving them a perkier, fuller appearance.



Exercises to Firm Up Breasts

1. Side Swerves

This simple exercise enhances the breasts, and can be performed anywhere, even while you're at work.

Sit upright on a chair and place your arms at your hips. Keeping your spine straight, turn as much to the left as possible.

Hold yourself in this position for a few seconds, and then reverse your position to the far right.

This helps to tone up the underarms and the sides of your breasts. Repeat 10 times.




2. Pressing Palms

Stand straight with your feet shoulders width apart. Bring both palms together, in front of you, fingers upwards, and elbows at breast level.

Compress the bottom parts of your palms strongly for a few seconds and then release. Repeat 10 times.




3. Kneeling Dip

Kneel on the floor with your knees slightly apart. Slowly lower yourself so that your head comes somewhere between your thighs. The exertion must be felt over the breasts.

This is an excellent exercise to develop the breasts, especially the area where the nipples and the areolae lie. Repeat 10 times.




4. Pushups

Pushups helps to tone up and firm the chest muscles to a large extent.

Put your hands and knees on the floor with your back flat. Your palms must be kept fully on the floor and your knees touching each other so as to get the right amount of pressure on the chest muscles.

Align your hands with your breasts. Bend your arms and lower yourself until your chest almost touches the floor.

Then push yourself back up to the starting position. Hold in this position for a couple seconds and then bend your arms again bringing your chest down a few inches to the floor. Repeat 10 times. Gradually increase to 2 sets of 10 repetitions on the second week.




These breast exercises can be performed at home. If you lack self-motivation, it's a good idea to join a gym. Gyms are equipped with machines that are designed to perform the same functions and the trainers are at hand to make sure you do the breast firming exercise correctly.



While breast lifting exercise will strengthen the major muscles in your chest, there are a few things you can do to minimize the appearance of sagging breasts.


1. Don't ignore proper posture. Good posture tends to make small breasts look bigger instantly. So hold your head high, shoulders back, chest out and stand straight.


2. Wear supportive bras, especially sport bras when running as the movement (breast bouncing) can permanently stretch ligaments that support your breasts. Make sure you wear the right bra size. An ill-fighting bra looks unflattering and can cause discomfort.



exercises to firm up and tone breasts

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