Doing a boob workout won’t make them bigger or firm your breast tissue. But it might give the illusion of fuller, perkier breasts thanks to the toning of muscles.
Understanding Boob Workout
Want perkier and fuller breasts? You can’t magically make them bigger, but you can strengthen your chest muscles through exercise to give the illusion of a fuller chest. So, does working out directly make your boobs bigger or firmer? Not really, but no need to fret! Exercise can make your chest look fuller and also tone the muscles underneath, providing a perkier appearance. Ready for some home or gym workouts to enhance your chest? Here, we have selected 10 breast exercises, some using equipment and others without, to tone your pectoral muscles and give your boob a perkier look. Incorporate a mix of these exercises a few times each week, and you will feel more confident and voluptuous than ever before!
Causes Of Saggy Breasts
Saggy breasts, also known as breast ptosis, can happen for various reasons. Aging is a natural cause, as the skin loses elasticity over time and the ligaments supporting the breasts weaken. Genetics also play a role, so if your mother or grandmother had sagging breasts, you might be more likely to experience it too. Pregnancy and breastfeeding can lead to changes in breast shape and tissue expansion, contributing to sagging. Significant weight fluctuations, especially rapid weight loss, and yo-yo dieting can affect skin elasticity. Smoking is associated with premature aging and reduced skin elasticity due to the breakdown of collagen and elastin. Prolonged sun exposure without protection can accelerate skin aging. Wearing bras that don’t provide proper support, poor posture, and a lack of exercise affecting the chest muscles can also contribute to saggy breasts.
Can Exercise Lift Saggy Breasts?
Honestly, there’s not much proof that workout can make your boob bigger or less saggy. Boobs don’t have muscles; they are mostly made of different types of glandular and fatty tissue. Since you can’t really tone these tissues, working out won’t make your boobs firmer or change your cup size. But, doing boob workout can indirectly help. When you tone your pecs (chest muscles), they get bigger, and this might make your chest look fuller. There is also a chance these exercises could make your boobs seem lifted. Just know, the results probably would not be super dramatic. Everyone’s body is different, and what happens will depend a lot on your unique anatomy.
By the way, if you are not completely thrilled with your bust, you are not alone. In a 2020 survey with 18, 541 people from 40 countries, only 29.3 percent were happy with their breast size. Specifically, 47.5 percent wished for bigger boobs, and 23.2 percent wanted smaller ones.
10 Amazing Breast Exercises You Can Do At Home
Check out the top 10 boob workout for perkier look:
- Cobra Pose
- Around the world with dumbbells
- Lateral walking plank
- Alternating dumbbell bench press
- Barbell bench press
- Elbow plank and reach
- Dumbbell pullover
- Dumbbell chest press
- Chair dip
Ready to give them a go? Follow this step-by-step guide to master each exercise.
How To Perform The 10 Best boob workout
Ready for a workout that will treat your boob to some love? Check out this step-by-step guide to the top 10 breast workouts!
1. Cobra Pose
The Cobra Pose is a yoga pose that involves lying on your stomach and lifting the upper body, creating a gentle backbend. Cobra Pose is known for its benefits in strengthening the back muscles, improving flexibility of the spine, and opening the chest. It is also believed to stimulate abdominal organs and relieve stress. As with any yoga pose, it’s essential to listen to your body, avoid pushing yourself too hard, and modify the pose as needed based on your flexibility and comfort level.
Here is a simple explanation of how to do the Cobra Pose:
- Get on a mat, lying facedown with your legs extended behind you.
- Place your hands on the floor, one on each side of your chest.
- Lift your head and chest off the floor while pressing your palms into the ground.
- Hold this position for 30 seconds.
- Go back to the starting position.
- Repeat the process.
While push-ups are a great exercise for strengthening the chest muscles. incorporating push-ups into your fitness routine can help tone and strengthen the muscles in the chest, including the pectoralis major and minor.
Here is the guide how to perform basic Push-ups.
- Begin in a plank position with your hands a bit wider than your shoulders.
- Lower your body by bending your elbows until you’re as close to the floor as possible.
- Push yourself back up into the plank position.
- Repeat the process.
3. Around The World With Dumbbells
Around the world dumbbells exercise can provide a dynamic workout for the shoulder muscles, and chest, engaging different parts of the deltoids and the surrounding muscles. It also challenges your stability and core strength.
Here is how to perform this workout
- Lie flat on a workout bench with a dumbbell in each hand.
- Extend your arms straight back over your head, parallel to the floor, with palms facing up.
- In a semicircular motion, move the weights out to the sides until they reach your thighs.
- Reverse the movement.
- Repeat the process.
4. Lateral walking plank
The lateral walking plank is a dynamic exercise that targets the core, shoulders, and hip muscles while also engaging the stabilizing muscles throughout the body.
Here’s a step-by-step guide on how to perform the lateral walking plank:
- Begin in a plank position with your hands and toes on the floor.
- Step your right hand and left foot to the right, bringing them back to plank position. Coordinate your hand and foot movement – they should go in opposite directions.
- Now, reverse the directions.
- Repeat the steps.
5. Alternating Dumbbell Bench Press
The Alternating Dumbbell Bench Press is a variation of the traditional bench press that involves using dumbbells and alternating between each arm. This exercise not only targets the chest muscles but also engages the stabilizing muscles and helps address any muscle imbalances between the left and right sides.
Here’s how to perform the Alternating Dumbbell Bench Press:
- Lie on your back on a bench, gripping a dumbbell in each hand.
- Lift both arms straight over your chest, keeping them shoulder-width apart.
- Bend your left elbow, lowering the dumbbell towards you.
- Extend your arm back to the starting position.
- Repeat the same process with your right arm.
- Keep alternating arms, doing 10 reps on each side.
6. Barbell Bench Press
The Barbell Bench Press is a classic and effective strength training exercise that primarily targets the chest muscles, while also engaging the shoulders and triceps.
Here’s a step-by-step guide on how to perform the Barbell Bench Press:
- Set up a barbell on a weight rack and place a workout bench underneath.
- Add the weight you want on the barbell.
- Lie on your back on the bench with your feet flat on the ground.
- Grab the barbell with hands slightly wider than shoulder-width apart.
- Push the barbell straight up smoothly.
- Hold for a moment, then lower it down towards your chest.
- Repeat. Aim for 2–3 sets of 10–15 reps.
7. Elbow Plank And Reach
The Elbow Plank and Reach is a variation of the traditional plank exercise that adds a dynamic element to engage the core muscles and improve stability.
Here’s how to perform the Elbow Plank and Reach:
- Begin in a forearm plank position with your elbows bent at 90-degree angles, and your forearms resting flat on the floor.
- Extend your left arm straight in front of you, with your thumb pointing upward.
- Hold this position for up to 30 seconds.
- Return to the forearm plank position.
- Repeat the same process on the other side.
8. Dumbbell Pullover
The Dumbbell Pullover is an exercise that primarily targets the muscles in the upper body, including the chest, back, and triceps.
Here’s a step-by-step guide on how to perform the Dumbbell Pullover:
- Lie on your back on a workout bench.
- Hold two dumbbells straight above your chest, with your palms facing each other.
- Without bending your arms, lower the dumbbells behind your head until your arms are parallel to the floor.
- Pull the dumbbells back up over your chest to the starting position.
- Repeat this process for 2–3 sets of 10–15 reps.
9. Dumbbell Chest Press
The Dumbbell Chest Press is a classic and effective strength training exercise that primarily targets the chest muscles while also engaging the shoulders and triceps.
Here’s a step-by-step guide on how to perform the Dumbbell Chest Press:
- Lie on your back with your knees bent.
- Grab a dumbbell in each hand, bending your elbows so the dumbbells face the sky.
- Straighten your arms, pushing the dumbbells away from the floor.
- Repeat for 2–3 sets of 12–15 reps.
10. Chair Dip
Chair dips are a bodyweight exercise that targets the muscles in the triceps, shoulders, and chest. Here’s a step-by-step guide on how to perform chair dips:
- Sit on a chair, gripping the front edge with your fingers.
- Slide your butt forward off the chair, keeping your back and hips close to the edge. You can straighten your legs or bend your knees for more support.
- Bend your elbows until your butt starts lowering toward the floor.
- Push up through your hands to return to the starting position.
- Repeat for 2–3 sets of 12–15 reps.
Doing specific exercises for your chest can make it feel firmer and more toned. Even though these workouts won’t necessarily make your boobs bigger, they target the muscles underneath. Also, knowing why boobs might sag – like getting older, having kids, or certain lifestyle choices – helps you make smart choices for your breast health. So, by exercising and being aware of these factors, you can boost your overall chest confidence!
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