Breast Exercises
Breasts are made of fat cells, milk-ducts and glands held together in a web of soft connective tissue. Exercises will build muscle. While there are no muscles in the female breast, there are muscle beneath and around them. Although you can not make your breasts larger by doing exercises, you can make them appear larger and firmer. Heres how:
Chest Presses:
Use a weight, lay on your back with your knees bent. Have you arms stretched to each side of your body and slowly bring your arms together directly over your body while keeping your arms straight in the air. Hold for one second and then slowly lower you arms to the starting position. Work your way up until you are able to do 3 sets of 10 to 12 reps every second day.
Butterfly Press:
Using weights, sit on the edge of your chair with your back stright and your arms down at your side. Slowly raise your arms stright out to the side at your shoulder level. Hold the position for a count of five and the slowly return to your starting position. Do 3 sets of 10 – 12 every second day.
Wall Pushups:
Simply stand approx 2 feet away from a wall and lean forward onto it with only your hands touching the wall. You will then perform standing push-ups by using against the wall. Do 3 sets each until failure every second day.
Wide Pushups:
Perform pushups on the floor but seperate your hands so that when you are in the down position your arms are at a 45 degree angle. This will force you to build chest muscle and not rely on your arms for help.
Stabdhasana:
Stand with your feet shoulder width apart. Raise your arms to your in front of your at shoulder level, have your elbows bent so that your hands are in front of your chest and your elbows are the same height as the shoulder. Bend the wrist upwards slightly and spread the fingers of your hands. Imagine that you are pressing both hands against a solid object-hold the muscles of the hands, forearms, upper arm and chest region as tightly as if to rush the object you are holding. Focus your eyes in the space between your hands. Hold this position for 20 seconds, muscles as tight as possible, and repeat 3 to 5 times.
Dwikonasana:
Stand straight with your feet shoulder apart. Extend your arms behind your back and interlock your fingers. This is the starting position. Bend forward from the hips, and at the same time, raise your arms behind your back as high as possible, without straining. Use your arms to accentuate the stretch to the shoulders and chest. Look forward with your face parallel to the floor. Hold for 30 seconds before returning to the upright position and relaxing your arms. Repeat 3 to 5 times
Sajah Stabdhasana:
Sit in vajrasana (sit on your legs, with legs touching the ground), look forward and hold your arms straight on the sides so that they are in line at the shoulder level. Stretch your hands backwards as though to touch the back of the palms together. Keep your back straight and your head and neck in line with the body. Hold this position for 20 seconds and repeat 3 to 5 times.
Bhujangasana:
Lie on your stomach with your legs straight, feet together and flat on the floor. Place your palms on the floor, below and slightly to the side of the shoulders, fingers forward. Point your elbows backward and close to the sides of your body. Rest your forehead on the floor and close your eyes. Relax your whole body, the lower back in particular. Slowly raise your head, neck and shoulders. Straighten your elbows and raise the trunk as high as you can, using the muscles of your back rather than your arms. Then use your arm muscles to further raise the trunk and arch your back more. Gently tilt your head backwards and look up. Keep your public bone in contact with the floor and raise your navel. Unless your spine is very flexible your arms will remain slightly bent. Hold for 20 seconds and repeat 5 times, gradually increasing the time that you hold the posture. bend your arms and lower your body to floor to return to the starting position.
Ushtasana:
Sit in vajrasana. Stand on your knees and feet together (or separate if more comfortable), feet flat on the floor. If this is difficult, begin with the balls of your feet on the floor. Lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand. Do not strain. Push your abdomen forward, keeping your thighs vertical, and bend your head and spine backwards as far as possible. Support your body weight using your arms and legs, and try to relax into the stretch. Hold in this position for 20 seconds and repeat 3 to 5 times, gradually increasing the time that you hold the posture. Slowly release the hands rom the heels one at a time to return to the starting position.
