In the vast majority of cases, both the shape and size of the mammary glands in the representatives of the beautiful half of humanity are determined precisely by genetic factors, that is, they are inherited. So, if all the women in your family had a very small bust, the probability that yours will be a third or fourth size is a maximum of 0.05%.

What measures to take? In this case, you can only decide to undergo surgery, wear shapewear with a push-up effect, or reconcile and accept yourself for who you are. But many experts also recommend that women do breast augmentation exercises, both at the gym and at home.

We hasten to clarify: with the help of these exercises, you will not be able to increase the chest by a couple of sizes. But you can give your bust a healthy, toned look, make it more elastic and beautiful. The most effective chest exercises for women that you can do at home are presented in this material just below. They will help you become a happy owner of a truly attractive bust.

Features of the structure of the chest

In women, the breast consists of fifteen or twenty small glandular lobes, outwardly very similar to a bunch of grapes. These lobules are located in the thickness of the connective tissue, there are no muscles in them. The lobules are supported by the muscles of the chest and shoulder girdle. The pectoral muscles in women develop most strongly when the age of their owner is from 18 to 20 years. In these young years, the bust looks very beautiful, regardless of its size, and practically does not bother the representatives of the beautiful half of humanity.

It is no secret to anyone that in a nursing mother, the mammary glands increase significantly in size. Due to the fact that the breast grows, the skin on it is also stretched, and the muscles that used to support a smaller bust no longer properly cope with the work assigned to them.

When the mother finishes breastfeeding the baby, everything returns to its previous size, but the internal structure of the female breast still changes: in some places, the previously very elastic glandular tissue is replaced by a rather loose connective tissue. With age, the muscles weaken, and the skin after feeding the baby does not return to its previous size, because before it was in a state of stretching. Thus, the breasts of women who have given birth “sag” and begin to seriously disturb their owners.

How to give elasticity to the chest?

In order to restore your bust to its former elasticity and beauty, it is necessary to have an impact not only on its muscles, but also on the skin. The best way to strengthen the muscles of the female chest is swimming, as well as rowing in a kayak. It is also very useful to regularly perform special physical exercises for breast enlargement, but do not forget that in order to achieve a visible effect, classes should be carried out systematically, and training, especially at home, should be very intense.

Of course, the whole complex of exercises with the help of shells can be performed in the gym. A serious and intelligible approach to training will help not only improve the shape of the chest, but also make the whole body more slender and fit, and overall well-being. Meanwhile, experts recommend that women give preference to dumbbells and barbells, especially at home, where there are not hundreds of different options for sports equipment. During training, a whole complex of muscles works with these shells, so that the movements become more harmonious, and you can achieve the best result from training.

It is recommended to engage in simulators only for beginners who have not even had a chance to train with any equipment at home before. Then the Sita simulator comes to the rescue, as well as special simulators for the chest. They also allow a woman to coordinate all her movements and not do extra work, even when doing a complex complex. After you understand a little more about how you can keep your pectoral muscles always in good shape and what techniques with sets are the most effective at home and in the gym, you can start using dumbbells and a barbell in your workouts.

chest exercises you can do at home

If you systematically perform the best physical exercises for the chest listed below, an excellent result will not be long in coming!

Exercise for women number 1
Stand with your feet shoulder-width apart, stretch your arms straight out in front of you, as if you are about to start applauding. Slowly press one hand against the other, then relax your hands and tighten them again. If you do this exercise for the chest regularly, very soon you will begin to feel how the necessary muscles are tensed. For best results, do 15 sets every day. Within a month, your breasts will change so much that you won’t recognize them. It will be very high and incredibly elastic.

Exercise for women number 2
Lie on your back, take a dumbbell in each hand. The recommended weight of one sports equipment is 1 kilogram. Slowly lift the dumbbells up, lower them to your chest. Make sure to keep your elbows out to the sides when doing this exercise. Raise and lower your arms 15 times.

Exercise for women number 3
Lie on your stomach on a sports bench. Stretch your legs into a string and take a dumbbell weighing 1 kilogram in each hand. Slowly lower the dumbbells to the floor, then spread outstretched arms to the sides. Do the exercise 15 times.

Exercise for women number 4
Stand up, put your feet shoulder-width apart. Lean with one hand on the back of a chair, and in the other, take a dumbbell weighing 2 kilograms. Slowly lower your hand with a dumbbell to the floor, and then raise it again to your chest. Perform each descent and ascent should be 15 times.

Exercise for women number 5
Stand with your feet shoulder-width apart, take a two-kilogram dumbbell in each hand. Stretch your arms forward with your palms up and slowly begin to bend them around the elbows. To make this exercise even more effective, try to perform the actions in such a way that your hands are always in a horizontal position.

Exercise for women number 6
It is really very simple, but extremely effective. Stand with your feet shoulder-width apart and hold a 2kg dumbbell in each hand. Make swings with your hands, repeating the “scissors” movement. Keep your arms outstretched and don’t spread them too wide.

Exercise for women number 7
It is also often referred to in another way as “push-ups against the wall.” From the outside it looks like it’s very easy to do. But in reality this is far from the case. Standing, lean against the wall with outstretched arms. Perform vertical push-ups, trying to reach the wall with your chest.

After you have completed all the effective exercises for the chest muscles, do not forget to take a contrast shower. Try to direct a strong stream of water to the bust as often as possible. So you can always keep his muscles in good shape, and you will also help to ensure that the skin on the chest is always very young, distinguished by enviable elasticity.

An important secret to successful training

Performing all the effective physical exercises for the muscles of the chest, mentally imagine how your bust becomes more beautiful and toned every second, strengthens and takes on an elastic and attractive shape. Don’t forget: visualization helps a lot in training. So you can achieve a truly stunning result.

There is one golden rule that you need to remember when doing a set of exercises at home: the chest should also rest. So regularly give your muscles a break, relax, lying on your back, breathing deeply. With such a rest, mentally replay all the previously done exercises and those that you have yet to complete.