By healthiergang writer , former competitive athlete and currently Bodybuilding athlete (Bikini category).
Firming the Breast
Breast relaxation is a problem that all women have in common and is not linked, as is generally thought, to excessive breast volume. In fact, even women with very small breasts can have breast sagging, defined in medical terms ptosi [1].
Before resorting to surgery, mastopexy, to correct the problem, it is good to establish the degree of sagging of the breast. However, in most cases it is sufficient start practicing targeted exercises routinely, so as to slow down the sagging process and / or drastically improve the condition of the breast.
As in many other cases, even in this case it is "better to be safe than sorry!". Inserting a specific training protocol for the breasts into our workouts is a winning strategy, especially because it will allow many women to avoid surgery.
Causes of sagging breasts
The causes of breast ptosis are many. [1] [12]
? Age is certainly one of the most relevant factors. As usual, the passing of time almost never plays in favor of our physical appearance! During menopause, the groups of glands located inside the breast tend to reduce their volume, due to the increased production of estrogen. In those points the adipose mass will be localized, and the breasts will take on the typical "pear" appearance.
? Even weight loss, especially if sudden and not assisted by physical activity, it is one of the most common causes of ptosis. Emptied of the adipose tissue that filled it, the breasts will appear emptied and sagging.
? However, genetic factors also play a role, and not a little! If the skin is elastic, the breast receives greater support and tends to maintain a firm appearance for longer. Conversely, with little elasticity the skin is forced to give in to the merciless action of time. Against the years that pass and the force of gravity it is certainly a tough fight! But we love our body, we take care of it, we value it and we always want to feel at ease. True?
Fortunately, there is no need to undergo surgery! At least not always! I will shortly illustrate you some really functional exercises to include in our training routine that remove the need for invasive interventions.
The breast is an organ made up of glands and fat, and rests on the two pectoral muscles. This is the part to work on to tone the tissues and make the breasts taller and firmer. [4]
5 Breast Exercises
#1 Push-up
Before performing the exercise, get in the classic starting position to do the push-ups, with your palms facing the ground and your hands slightly apart from shoulder width. You can rest your knees on the ground or do the exercise with your legs straight and your knees raised.
The body must form a straight line from the heels to the head. If you can't hold this position, put your knees on the ground at any time. Bend your elbows and lower your torso up to a few centimeters from the mat (if you prefer, start off the ground and lift up), take a moment to pause and start again with the push-ups until you return to the starting position.
# 2 Burpees
For a correct execution of the exercise I recommend starting standing. From here come down to the squat position, place your hands on the ground holding them firmly and throw your legs back in a quick but controlled movement. The position reached is similar to that for doing push-ups.
Now return to the previous position by lifting the pelvis and bringing the knees closer to the chest, always levering on the hands. From here take your hands off the floor, flex your knees and with an explosive movement jump, bringing your arms up. Return to the starting position and repeat the movement. This exercise must be performed smoothly and dynamically.
#3 Chest Press
Lie on your stomach, resting the center of your back on the bench, putting your shoulders up and making sure your knees are bent and your feet firmly on the floor. Hold the dumbbells near your armpits and then push your arms upward, exhaling, until they are almost fully extended. Slowly return to the starting position, inhaling and repeat all for at least 10 repetitions.
#4 Chest Fly
Lie on the floor or sit with the ball resting on your lower back or lie down on the flat bench. Take two small weights, being careful to choose the right load. Flex both knees and place the soles of your feet on the floor.
With your elbows slightly bent, open your arms at the same time with your palms facing inward. Then bring your arms down while staying in line with the center of your chest. From this position bring your arms back to the starting position (controlling the movement, inhaling in the opening phase and exhaling in the closing phase) and continue for 10 repetitions.
#5 Pectoral Machine
Sitting at the machine, bring your arms up, so as to rest your elbows on the special armrests supplied with the tool. To perform the exercise, use the lever operated with the push of the feet. Close the arms by pushing on the elbows and at the same time exhale. In the negative phase, inhale and return to the starting point. Some machines allow you to adjust the degrees of excursion for rehabilitation work.
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