Sagging chest is one of the most annoying things for women and sometimes it can reduce your feeling of femininity and grace. If you want a tight chest and a toned, more attractive back, we've prepared the best 10 exercises to tighten and lift your chest. You can do these exercises regularly at home to help tone breast muscles and get satisfying results in less than a month.
Exercise duration: From 10 to 15 minutes
Equipment used: Yoga mat and light dumbbells
Targeted muscles: Back and chest muscles
Exercise instructions: Pick 4 to 6 exercises from the list below, making sure half target chest muscles and the other half target back muscles (exercises 1 to 7 target chest, 8 to 14 target back). After picking, do the exercises in order by time or set reps. When you finish the last one, that's one set. You can do two or three sets total.
1. Exercise (Chest Press)
- Lie on your back with knees bent and feet on the floor. Hold a dumbbell in each hand and lift them above your chest until both arms are straight. This is the starting position.
- Slowly bend your arms and lower them until the top of each arm lines up with your shoulder. Just before your elbows touch the floor, reverse the move and raise your arms back up to start. That’s one rep.
- Do as many reps as you can in 50 seconds, then rest for 10 seconds.
2. Exercise (Chest Fly)
- Lie on your back with knees bent and feet on the floor. Hold a dumbbell in each hand and lift them above your chest with elbows slightly bent. Your palms should face each other. This is the starting position.
- Lower your arms to the sides, keeping your elbows slightly bent. Stop when your arms are 10 cm above the ground.
- Slowly reverse the movement to return to the start position and finish one rep.
- Do as many reps as you can in 50 seconds, then rest for 10 seconds.
3. Inner Chest Press Exercise
- Lie on your back with knees bent and feet on the floor. Hold a dumbbell in each hand and lift them up to your chest so your arms are straight. Your palms should face each other and the weights should touch. This is the start position.
- Bend your arms and lower the weights down until they are right in front of your chest.
- Slowly reverse the movement to return to the start position and finish one rep.
- Do as many reps as you can in 50 seconds, then rest for 10 seconds.
4. Exercise (Tabletop Chest Press)
- Lie on your back with your knees bent, then lift your feet in the air so each knee forms a 90 degree angle. Hold a dumbbell in each hand and lift them up to your chest until your arms are straight. Your palms should face your feet. This is the starting position.
- Slowly bend your arms and lower them down until the top of each arm lines up with your shoulder. Before your elbows touch the floor, reverse the movement and raise your arms back up to the start. This completes one rep.
- Do as many reps as you can in 50 seconds then rest for 10 seconds.
5. Exercise (Wide Pushup)
- Get into a plank position with your hands on the ground wider than shoulder width. Your body should form a straight line from your head to your heels. Make sure to tighten your core muscles.
- Bend your elbows and lower your body toward the ground. Stop when your chest is a few centimeters above the floor.
- Push your body back up. This completes one rep.
- Do as many reps as you can in 50 seconds then rest for 10 seconds.
6. Exercise (Standing Press)
- Stand with your feet a bit apart then bend your elbows and raise your arms to the sides so your palms face each other. Each arm should make a 90-degree angle. This is the start position.
- Without changing your arm position, bring them together until they touch in front of your face.
- Slowly reverse the move to go back to start position and complete one rep.
- Do as many reps as you can in 50 seconds then rest for 10 seconds.
7. Exercise (Plank With Rotation)
- Get into a plank position with your legs straight behind you and your hands on the ground under your shoulders. Your body should form a straight line from your head to your heels.
- Slowly lower your right shoulder with your right elbow and forearm on the ground then rotate your body to the left until you are in a side plank position.
- Keep your feet stacked and raise your left arm in the air.
- Slowly reverse the movement to return to the start and complete one rep.
- Do as many reps as you can in 50 seconds then repeat on the other side.
8. Exercise (Plank With Leg Raise)
- Get into a plank on your forearms with your elbows right under your shoulders.
- Lift your right leg up without bending it but keep your hips and butt still.
- Lower your leg back down then repeat using your left leg to finish one rep.
- Do as many reps as you can in 50 seconds then repeat on the other side.
9. Superman exercise
- Lie on your stomach then stretch your arms out in front and your legs behind you.
- Lift your arms and legs off the ground at the same time, hold for two seconds, then go back down. Make sure your palms face the ground the whole time.
- Keep doing this exercise for 50 seconds then rest for 10 seconds.
10. Reverse Snow Angel exercise
- Lie on your stomach then stretch your arms out in front and your legs behind you.
- Lift your chest and arms off the ground then move your arms out to the sides until they reach near your body.
- Slowly reverse the movement to return to the starting position and complete one rep.
- Do as many reps as possible in 50 seconds then rest for 10 seconds.
11. Exercise (Bent-Over Fly)
- Stand with your feet slightly apart then hold a dumbbell in each hand with knees bent and lean your torso forward until your upper body is parallel to the ground. Your arms should be straight down with palms facing each other.
- Raise the weights up until they reach the sides of your chest while squeezing your shoulder blades together.
- Lower the weights back down to complete one rep.
- Do 20 reps of this exercise.
12. Exercise (Dumbbell Good Morning)
- Stand with your feet a little apart, holding a dumbbell in each hand supported on your shoulders so your palms face each other.
- Bend forward until your upper body is parallel to the ground but keep your knees slightly bent and your back straight.
- Return to standing to finish one rep.
- Do 20 reps of this exercise.
13. Reverse Fly Exercise
- Stand with feet a little apart holding dumbbells in each hand, bend knees and lean forward until your upper body is parallel to the ground. Your arms should be straight down with palms facing your body.
- Raise your arms to the sides until they're level with your shoulders and parallel to the ground. Make sure to squeeze your shoulder blades together while lifting the weights.
- Lower the weights back down to finish one rep.
- Do 20 reps of this exercise.
14. Exercise (Single-Arm Rear Delt Raise)
- Hold one dumbbell in your left hand, then bend forward until the top of your body is parallel to the ground.
- Place your right hand on a stable surface to balance, and keep your left arm straight down with your palm facing forward. This is the starting position.
- Raise your left arm behind you until it is level with your body.
- Slowly return to the starting position to complete one rep. Do 20 reps of this exercise.
