Effective Workouts for Women - TUESDAY: Chest / Breast and Butt

Firm chest muscles and great posture can help improve the appearance and lift of breasts. In this how-to, you will learn the best way to protect your breasts during exercise and the chest exercises you can do to lift the breasts. This exercise recommendation was written for beginners, or for those who have strength trained for less than six months.

1. Wear proper fitting bra:
Wear a proper fitting sports bra during exercise. Breast tissue can be damaged and sag over time when not supported properly during exercise. Have a bra fitting expert help you find your correct bra size, and buy the most supportive exercise bra that you can afford, no matter whether your cup size is an AA or DD.

2. Bench Press:
No other exercises can lift the breasts better than the free weight incline, decline and flat bench press. Using dumbbells or the bar, lie on your back. If you are on the decline, make sure to use the leg rests so you don't slide. Unrack the weight bar, or have your spotter hand you the dumbbells, and lower the weight to within an inch of your chest. The bar or dumbbells should be in line with your nipple line. Press it back up until your arms are almost locked. This is one repetition.

3. Pectoral flys:
These are a great way to lift the breasts as well. Lie on your back on a flat bench. Have your spotter hand you dumbbells. Hold the dumbbells together above your chest, perpendicular to your nipple line, palms facing inwards. Your elbows should be slightly bent, like you are hugging a large barrel. Next, lower and widen both arms out to your sides, keeping your elbows bent. Return your arms to the starting position, squeezing your chest muscles together.

4. Push up:
The most famous chest exercise is "push ups". Lay with face towards floor, lift the body on arms with legs next to each other and abs and butt tight. From this position slowly bend arms and lower your body to the floor. Now push the body backward. This chest workout routine also is good for arms – especially biceps; you will feel tension in your abs, butt and legs.

5. Modified push up:
Push ups are another way to add a lift to sagging breasts. A modified push up is similar to our regular push up except you begin on your knees, instead of with legs extended. Lower yourself as low as you can get to the floor, then slowly extend your arms until they are straight. Repeat this five times build to ten and so forth.

6. Pectoral Press:
To complete this exercise, you will need two three-pound dumbbells and a yoga mat or a towel. Place the yoga mat or towel on the floor and lie on it on your back. Hold one dumbbell in each hand and lift your arms straight up in the air, perpendicular to your body. Pull your arms away from each other, so the dumbbells are as far apart as you can reach without touching the floor. Then pull the dumbbells back to meet one another. Repeat 15 times.

7. The butterfly press:
For this exercise, you will need two three-pound dumbbell weights and a hard wooden or plastic chair. Sit on the edge of the chair with your back straight, with one weight in each hand. Place your arms at your sides, then slowly raise your arms so they are straight out at shoulder level. Gently bring your arms back down to your sides. Repeat this exercise ten times per day.

8. The palm press:
Press your palms together in front of your chest. Hold for 10 seconds. Release and repeat 10 times, increasing the number of times each day.

10. Latch hands:
Latch opposite hands together. Do this by grabbing the fingers of the opposite hand, then pull. Hold this for 10 seconds, then release. Repeat this exercise 10 times.

11. Most of the exercises can be done without a gym membership which is great. Within a week or two you will begin to see a difference. You will experience soreness in the chest, which means you are exercising the correct muscles to lift your breasts.

12. If you have never lifted weights before, start slow with 1 to 2 sets and 8 to 12 repetitions to give your muscles and joints time to adapt to the new stresses before you increase your intensity. Most women can start out with 8 or 10 lb dumbbells on bench press, and many have no problem using the bar. Most women should start out with at least 5 lb. dumbbells on pectoral flys, and many can start out with 8 lb. dumbbells. Once you have been lifting for 4 to 6 weeks, you will want to increase the weight or the number of repetitions, or you will hit a plateau.

13. To improve your results, supplement your breast lift workout with strength training in your arms and lower body and cardiovascular interval training.

Frequency of Chest Workouts:

It is best to work your pectoral or chest muscles twice weekly. This allows adequate time for your muscles to repair themselves and recover from your workouts. Also, too many chest workouts per week can cause an injury to your elbows.

What is important for chest workout routine?

- When you lower body inhale, while you lift body noisily exhale. Breathing will help you to manage difficulty.
- When you do push-ups with straight body, you really have to be like a line – no bulging butt, try to keep butt tighten and on one line with legs and back. And if you can not do this at the beginning, do it after 2 weeks or a month – this is your goal – to line up entire body when doing push ups.
Try to do 4 sets each set 5 reps. Gradually increase to 3 sets, each set 8-10 reps.

Buttocks Exercises:

1. The passive exercise:
You can do it everywhere. Tighten and release the butt muscles, trying to hold them tightened as long as possible.
You can do this exercise while watching television or preparing dinner, you can flex your butt muscles, hold as long as you can and rest for a while.
Repeat this routine until your butt feels warm and you cannot make any more repetitions.
You can do this exercise while standing or sitting – under the shower or in the bathtub, at work in front of the computer.
The good news is it also tightens the back of thighs and the abs.

2. The active butt exercise:
You can do this while watching television.
Get on your palms and knees on the floor.
Raise one leg back and up, keeping your knee bent.
The movement is from the hip joint while the back and the waist remain still.
Visualize pushing your foot up towards the ceiling but without extending the leg.
Alternate for 20 repetitions on each leg without a break. Sit back on your folded legs and relax for 30 seconds.
Make another 2 sets of 20 repetitions on each leg.

The important points here are:
- To feel tension in your perfect butt (start think your have nice butt and routines will make the other work).
- Do not move your waist, move only the leg. If you disregard this condition your waist will hurt.

3. Squat:
Another great exercise for the lower body. The squat will work mainly the front of your thighs and most importantly your butt. One of the biggest mistake women make when doing the squat, is they tend to have their weight forwards on their toes rather than on their heels.

Stand with your feet shoulder-width apart with your knees slightly bent and head looking forward.

Bend your knees and stick your butt out to the back as you squat.

Once your thighs are parallel to the ground, use your legs to push yourself back up.

When you are in the down position, you can extend your arms outward to help keep your balance.