Many women suffer from sagging breasts and look for lasting solutions to get lifted, firm breasts because the shape of the chest reflects overall body fitness. So if you want to look fit, you should focus on this area by doing exercises that activate its muscles, In this article, we present the most important exercises that give you a lifted, firm chest.
Workout time: 20 minutes
Equipment: Medicine ball - dumbbell weights.
Instructions: Wear suitable sports clothes so you can do the exercises efficiently.
Cobra pose exercise:
- Lie face down on the floor, stretch your body out straight, supporting yourself on your elbows bent at 90 degrees by your sides.
- Lift your head and chest a bit off the floor using your arms for 30 seconds, then go back to the start position.
- Repeat these steps 3 times.
Traveling Plank exercise:
- Get into a plank position on the floor with your arms fully extended.
- Move a step to the right with your right arm and leg, then step back with your left arm and leg to the left.
- Repeat these steps 10 times for 3 sets.
Pushups exercise:
- Get on the ground in a plank position with your arms fully extended.
- Lower down by bending your arms at a 90-degree angle, then return to your starting position.
- Repeat these steps 10 times for 3 sets.
Plank Reach-Under exercise:
- Get on the ground in a plank position with your arms fully extended.
- Lift your right arm to touch your left knee while leaning on your left arm, then lean on your right arm and lift your left arm to touch your right knee.
- Repeat these steps 10 times on each side for 3 sets.
Medicine Ball Superwoman exercise:
- Lie face down on the floor, stretch your body straight and hold a medicine ball between your outstretched arms above your head.
- Lift your arms with the ball and your legs slightly off the ground, then return to the starting position.
- Repeat these steps 12 times for 3 sets.
Dumbbell Chest Press exercise:
- Lie on your back on a stability ball with your legs vertical on the floor, hold dumbbells with your arms bent at a right angle around your chest.
- Raise your arms straight up over your head, then return to the original position.
- Repeat these steps 12 times for 3 sets.
Dumbbell pullover exercise:
- Lie on your back on a rubber ball with your legs vertical on the ground, and hold the dumbbell with your arms extended by your chest sides.
- Move your arms fully back over your head, then return to the starting position.
- Repeat these steps 12 times for 3 sets.
