How to keep your breasts firm is a pressing question for all women. While this isn't a problem in youth, as the years go by, they inexorably sag. Let's figure out how to combat this, what exercises to do, and what absolutely should not be done.
Why do breasts lose firmness?
Unfortunately, with age, all muscles become less elastic. So why are women's breasts the most susceptible to age-related changes?
Unlike the male chest, where the entire chest is muscle, the pectoral muscle in female anatomy is quite small. Most of the breast in women is made up of fat and mammary glands. This is why it loses its firmness, as muscle is responsible for its firmness. But don't despair—if you develop this muscle, even if it's small, it will lift your bust along with it.
How to train the pectoral muscle?
Many women are afraid of weight training, considering it too masculine. But to maintain a beautiful, toned bust, women need it.
Barbell chest press . This exercise is performed lying on a bench. The bench can be straight or slightly elevated. Most trainers recommend women choose an incline bench (slightly elevated), as this better targets the upper chest—the area where the muscle is located.
Starting position: lying on a bench. The barbell is on a rack above you at chest level. Grasp the barbell shoulder-width apart. Lower the barbell to your chest as you inhale and lift it as you exhale (with effort). The downward movement is slow, the upward movement more forceful. Do three sets of 15 reps (or 12 reps if you use heavier weights).
Caution! When lifting the barbell or dumbbells, keep your elbows slightly bent. Straightening them completely will transfer the strain to your elbows, which can cause injury. Also, be sure to keep your lower back on the bench as you exert force.
Dumbbell press. This exercise is generally similar to the previous one. However, it allows for a greater stretch of the pectoral muscle in the lower position. It is also best performed on an elevated bench.
Starting position: lying on a bench. Hold dumbbells in your hands at chest level. Bend your elbows at a right angle and lower your arms down, just below the bench, then push them up, trying to feel the chest muscles. Perform three sets of 15 (or 12) reps.
Tip : Try placing your hands a little closer or a little further from your chest to find the position that best feels your pectoral muscles.
Dumbbell flyes. This exercise is more challenging than the previous ones. Besides toning, it also helps stretch the pectoral muscles.
The starting position is the same: lying on a bench, holding dumbbells. Perform the exercise with your arms almost straight (just slightly bent at the elbows to protect your joints). As you lower your arms, keep them level with the bench or slightly lower, keeping them straight. As you lift your arms, bring them together at chest level.
This exercise can also target the anterior deltoid (the front muscle of the shoulder joint). Typically, the dumbbell weight used for this exercise is almost half that of the chest press. Beginners can try it without weight or with minimal weight. Perform three sets of 15 (or 12) reps. Try to feel the tension in your pectoral muscle throughout all exercises. Initially, consciously tense it with effort, and over time, you'll begin to feel the muscle better.
Pull-ups. Pull-ups on a horizontal bar are also a good exercise for the chest muscles. However, you should use your pectoral muscles, not your arms, to perform the pull-up.
Of course, few girls can do a “man-like” pull-up. For this, you can use a lightweight wall bar, performing the exercise in a half-hanging position. Everyone is familiar with this exercise from school gym class. This exercise is similar to a push-up, only in the reverse position. Perform three sets of 15 reps.
Gyms usually have a gravitron—a pull-up machine that can be equipped with a counterweight. This way, you won't have to pull up your entire body weight, but rather as much as you can. Try to do three sets of 12 reps on the gravitron.
If neither is possible, ask someone to help you do a pull-up on a regular bar. They shouldn't do everything for you, but just give you a gentle push. Incidentally, this is often how people learn pull-ups, with someone else's help. This method won't allow you to do many reps right away—try to do as many as you can. Even one is better than none!
Any muscle develops better if you stretch it after exercise. You can do a pectoral stretch like this: stand in a doorway, grab the doorframes with your hands, and stretch your chest forward. You can also do this alternately with each arm.
Push-ups . The great thing about push-ups is that you can do them at home without any extra equipment.
Place your hands slightly wider than your shoulders to engage your chest muscles. A narrow hand position will put most of the work on your chest. If doing push-ups with straight legs is too difficult, you can bend your knees or do them from a sofa seat, for example. Perform three sets of 15-20 reps.
What harms a woman's breasts?
To maintain a firm, toned breast, you need to take certain precautions. Remember that muscle makes up only a small portion of a woman's breasts. Even with toned muscles, the breasts themselves remain vulnerable. During cardio workouts, especially those involving jumping rope, running, tennis, volleyball, and others, it's essential to wear a special sports bra. A regular sports bra isn't suitable for sports, as it provides less support during jumping.
It's worth noting that this isn't just true for those with larger breasts. Women with smaller breasts often exercise braless. However, smaller breasts also lose firmness. This isn't immediately noticeable, but it will become more apparent over time.
Also, don't constantly go braless in everyday life. Even if you don't notice it, your breasts bounce with every step, which is naturally bad for them.
A woman's breasts are perhaps the most sensitive part of the body. But even they can be kept in shape by doing these exercises 1-2 times a week.
