EXERCISES & MASSAGE FOR
Exercises for Breast Enhancement and Enlargement
Probably you often saw TV
shows when women agreed to surgery in order to dramatically
change their breast profile. In reality you donít need that
painful surgery to achieve lifted bust.
In order to avoid droop and
make your bust lift, you just have to start workouts that
work pectoral muscles underneath your breasts. As a result,
sagging will pass away, and your upper body will become
If you will do these exercises
2-3 times a week, in 4 weeks already your posture will
hands shoulder-width apart on bench. Balance on hands and
balls of feet so body forms a straight line.
elbows and lower body half the distance to bench (6 to 8
inches). Hold for 30 seconds, and then press back up to
start. Do 3 to 5 reps.
1. Hold a 3- to 8-pound
dumbbell in each hand and lie faceup on bench (or on a mat
on the floor) with knees bent, feet flat on bench. With arms
out at sides, bend elbows so upper arms are at shoulder
level and palms are facing forward.
2. Contract chest and press
weights up so that left wrist crosses over right. Lower to
start. On next rep, cross right wrist over left. Continue
alternating crisscrosses for 8 to 16 reps.
For this chest stretch, sit
tall on bench with arms extended in front of chest,
fingertips touching. Squeeze shoulder blades together and
reach right arm up and out as left arm goes down and out so
arms form a diagonal line (pictured). Hold for 30 seconds.
Return to start and switch arm positions to repeat the
While doing these exercises,
keep your shoulders down and back, abs tight, and torso long
and straight so you really feel your chest muscles working.
Rounding your shoulders forward is a no-no because it can
strain your neck and shoulders.
Enhance Your Bust
Exercising is a good way to
keep your breasts full and beautifully shaped. In certain
cases the breast size can increase, because of the muscle
growth underneath the breasts. But even if your bust will
not grow with regular working out, the shape will definitely
improve and the sagginess will disappear. Exercises will
increase the blood flow in your breasts, will tone up your
skin and will produce a lifting effect to your bust area.
Another benefit is stronger back muscles which will result
in better posture.
your toes, start quickly stretching your arms up, one after
the other, as if catching something above your head. This
exercise stretches the upper part of your body, warms up
your muscles and straightens your spine.
keeping your body parallel to the floor. Wave your hands
left and right, following the movement with your head. This
exercise relaxes chest muscles and strengthens the neck and
palms together in front of your breasts and push them
against each other. You can also do it with a tennis ball.
This exercise works directly on your chest muscles, as well
as your arms, shaping them beautifully.
with your arms raised on the sides to shoulder level and
with the palms facing up. Cross the arms in front of your
chest and then pull back to the original position. Do it
fast and keep your arms straight.
straight bring your arms to shoulder level on each side. Do
circles with your arms straight, clockwise and then
Lie on the
floor face down. Bring your hands together behind your head.
Lift your head, arms and chest off the floor as far as
possible and hold the position for a couple of seconds.
the wall with your legs in line with shoulders. Make sure
that your toes face straight to the wall and keep your back
straight. Put your hands against the wall and do push-ups.
Lie on your
stomach with your ankles crossed. Bend your elbows and place
your palms on the floor a bit to the side and in front of
your shoulders. Straighten your arms and lift your body
while keeping your knees on the floor, hold for a moment and
go down slowly with the entire body.
easy moves will help you meet all of life's everyday demands
and lift and shape your upper half, too
Stability Wall Press
A. Stand 3 to
4 feet from wall, with hands on stability ball pressed
against wall at shoulder height.
B. Slowly bend
elbows out to sides and lower chest toward ball. (It's okay
if heels come off floor.) Press back until arms are
straight. Do 10 to 12 reps.
on heels, and clasp hands behind head. Sit tall and gently
roll shoulders back so that you feel chest widening. Hold
for three breaths and repeat.
A. Place hands
directly under shoulders on center of 6-inch step.
Straighten arms and walk feet back until body forms straight
line from head to heels.
B. Lift and
plant left hand on floor 6 to 10 inches to left of step.
Shift weight to left, then lift and plant right hand on
floor to the right of left hand. Return to start, placing
right hand and then left back on step. Repeat to right side
of step, starting with right hand. Continue, alternating
sides, for 10 to 12 reps.
your butt up in the air.
Massage for Breast
Enhancement and Enlargement
Massage is one
of the oldest techniques for breast enhancement and
enlargement. It is also the cheapest one and gives you more
control over your body Ė in case one of your breasts is
smaller than the other you can massage the smaller one to
eliminate the difference. Also, the increase of blood
circulation brings more nutrients to the massaged area,
resulting in better skin tonus and better shaped breasts.
When using breast enlarging creams and certain oils the
effect is increased and fuller bust is more likely
several known techniques of breast massage. Choose the one
that suits you best or use the combination. But remember
that all the movements have to be soft and gentle and that
no way your breasts should hurt after the session. The
results will not come faster if you apply more force. Also,
while doing massage, always avoid nipple area.
breast enhancing cream or oil on your breasts.
your breasts by gently sliding your hands around them in
circular motion. Keep your fingers together.
circles, start pinching breasts a little bit.
three longest fingers pressed together, start gently
pushing on the skin underneath your breasts and also
around them for a couple of minutes.
sliding your hands in circles again, slowly and gently.
This method is
a little bit more complicated, because it is based on
acupressure. It may take some time to find the right spots
correctly. This massage is done using small balls, like
table tennis balls, for example.
cm up from your solar plexus. Move 2 cm to the sides
from this point. Massage the 2 points with the balls for
30 seconds, by pressing the balls to the points and
rolling them on one place.
step 1, massaging the points for 1 minute this time.
ball in to your hand, press it between your palms and
massage the point between your thumb and index finger in
the same way as you did before, on both hands.
put the balls on the floor and roll them with your feet.
specifically effect lymph in massage, it is necessary to
pump in a specific direction, at a specific pace. This
mimics the natural action of the lymphatic system.
Breast Massage is easy to learn. It is different than just
massaging your breast because you will specifically move the
breast in a way that mimics how lymph moves in the body.
We will use a
pumping movement where we move the breast using some light
pressure and then release the breast gently, allowing it to
return to itís normal position.
Each moves and
returns counts as one pump. Using the lymphatic breast
massage model, the most important idea is to keep the
lymphatic fluid moving in this area.
simple steps to use for lymphatic breast massage. (Use these
instructions with the illustration below.)
hand in your armpit and push inward and upward. Go deep
into the armpit. Pump upward and release. Do this ten to
entire breast and move it upward toward the armpit. If
your breasts are large, this may take more than one hand
breast and pump directly inward toward the chest wall. Do
this five times.
breast stable, pump the upper inner quadrant of your breast
up toward your neck. Do this five times.
You can do the
pumping more than the recommended number of times if you
that it may be difficult to explain these movements verbally
without showing you movements.
that the lymphatic system has a one way valve so you cannot
pump it backward by mistake and cause harm.
working on your breast tissue:
worry too much about proper direction.
pumping action is different than massage.
move the breast in the initial direction, use some
release and let the breast return to its normal
position. It becomes a pumping action.
move up, use pressure and then release to allow the
mimics and enhances the natural movement of the lymph