For many women, having perky breasts is a priority. Still, with age, pregnancy, and weight fluctuations, breasts can appear less firm and perky. Every woman’s body is unique and especially larger breasts might not seem perky. That’s okay. If, however, you want to try for firmer breasts, you can do different exercises to strengthen your pectoralis muscles. This is not guaranteed to make your breasts perkier, but it will give you a more toned chest, and that may support the breast tissue better. Incorporating some lifestyle changes can also help.
Single-Arm Chest Fly
How to do it: Sit on a mat with your legs outstretched, toes pointed, and a playground ball or rolled-up mat behind your lower back for support. Grab one dumbbell in each hand and extend your hands in front of you at shoulder-height with your palms facing up. Lean back about 45 degrees. From this position, open your right arm to the right side, twisting from the waist until the weights are as far apart as possible. Engage your chest muscles as you bring the weight back to starting position to complete one rep. Continue for 30 seconds, then switch sides, this time opening to the left.
Complete the chest press exercise
Collect two dumbbells. If you are an inexperienced lifter, try 5 lb. dumbbells. If you have lifted more often, start with 10 lb. weights. Lay down on the floor or on a weight bench. Bring the dumbbells downwards to your chest and rest them there. Then lift them upwards while breathing out. Do not let the weights touch each other.
- Do two or three sets of fifteen repetitions. Stop if you experience any pain.
- Consider working with a personal trainer or taking a lifting class before starting any intense weight regimen.
High-Low Ball Squeeze
How to do it: Press a small playground ball (or small Swiss ball) between your palms. (Don’t have either? Just press your palms together and proceed.) Take a wide stance with your toes pointed about 45 degrees outward. Bend your knees and elbows about 90 degrees, and bring the ball to your chest as you engage your pectoral muscles to squeeze your palms together. Extend your arms to bring the ball straight up overhead as you extend your knees to come up halfway, then squeeze the ball between your palms as you bend your knees back to a 90-degree angle. Pulse up as you bring the ball back to chest height to complete one rep. (You should be feeling a ~*bonus burn*~ in the butt and thighs.)