The mammary glands need careful care. To keep your breasts beautiful and firm, you need to wash them every day with a soft gel or liquid soap (it doesn’t dry out the skin as much), contrasting water procedures are useful, in which you first do a hydromassage from a shower head with warm water, and then with cool water.
Various homemade creams and masks are also used. It is necessary to do special gymnastics.
- From cucumbers and egg yolk
- Adherence to strict diets
Breast Care Basics
After washing, it is better not to dry yourself, which helps to moisturize the breasts. If time is limited, you need to pat your skin dry with a soft towel and apply moisturizer. It is best to use a product with seaweed extract. They contain proteins and other useful components that will make the skin elastic.
You can use products with a lighter texture, such as gels containing aloe vera. This component helps moisturize the skin and activates the production of collagen, which increases its elasticity. Gels of this type are rubbed in with light circular movements.
Creams containing caffeine are also suitable; they restore tissue and will be useful for those who have lost several kilograms after a diet and want to tidy up their bust skin.
Baths with sea salt are recommended. You can add various essential oils to the water. The procedure time is 15 minutes. Baths help keep both muscles and skin toned.
Explanations for your training program
Firstly, any workout begins with a quality warm-up of the whole body.
It could be joint gymnastics or walking and running on a treadmill, whatever...
Warm-up is the prevention of injury; it is performed for 5-10 minutes.
Goal: to stretch all muscles and prepare ligaments and joints for exercise.
Secondly, you do not need to perform all the previously described exercises in a row.
One or maximum two exercises in your training program will be enough.
I assure you, this is quite enough to fully work out your pectoral muscles.
Massage
You can also rub the skin with an ice cube as a manual massage. They are rubbed over the chest with light massage movements in a circle for no longer than a minute. Then the skin is wiped dry and a tight bra is put on. At the end of the procedure, it is recommended to lie down for half an hour. This massage can be repeated 2 times a day.
To achieve a beautiful round breast shape, it is recommended to do water massage. It can be carried out with any shower head by adjusting the water pressure. You need to massage the entire costal area under the chest and sides. In total, this procedure should take 5-7 minutes. Then you can repeat it with cool water.
Manual massage can be done with any base oil (almond, jojoba or avocado), olive oil is considered especially useful, as it contains essential fatty acids and antioxidants for the skin. You can add a couple of drops of another essential oil, such as rosemary, to this base.
A small amount of oil is rubbed into the skin with light movements, moving from bottom to top, from the center of the chest to the armpits. The duration of the procedure is 15 minutes.
Massage alone is not enough to make your breasts erect; you need to take comprehensive measures - choose the right bra, adhere to the principles of a healthy diet, make masks, play sports, etc.
The role of nutrition
Sharp fluctuations in weight negatively affect the condition of the breasts: due to weight loss, the fat layer of the breasts is lost and it sag, and weight gain will lead to the appearance of stretch marks.
Before making your breasts firm and toned, you should take care of a balanced, proper diet. So, the daily diet should contain a sufficient amount of proteins and vitamins. Phytoestrogens - substitutes for female hormones will give the breasts firmness and elasticity.
Very useful products for maintaining normal body weight and improving skin condition are the following:
- soy;
- cottage cheese;
- yogurt;
- oil;
- dairy products;
- fish;
- seafood;
- vegetables;
- fruits.
Women who go to the gym should consume enough protein powder to replenish their energy stores.
It should be noted that women who exhaust their body with diets or excessive exercise will subsequently face unpleasant consequences in the form of sagging breasts, therefore, having decided to lose weight, you should consult with a specialist and also be patient, since inconsistency of actions will not lead to the desired result.
Gymnastics
Gymnastics is important for beautiful, firm breasts. But not all types of training are suitable. Those fitness systems that involve jumping exercises will only make the problem worse. Swimming would be the ideal option.
At home, you can perform a set of exercises for firm breasts. They should strengthen not only the back muscles, but also the mammary glands. These include lateral raises or swinging movements of the arms. You should add cardio exercises to them, for example, cycling or an exercise bike. There are different gymnastics complexes, and it is recommended that all exercises be performed correctly.
Classic push-ups
A difficult exercise for a woman, but the most effective. When doing push-ups, you need to rest your toes and palms on the floor, and your back should be straight.
It is enough to perform 10-15 push-ups.
Wall push-ups
You should stand facing the wall at a distance slightly greater than arm length. Then:
- Place your palms on the wall at shoulder level, and turn your elbows to the sides. Do not bend your legs or arch your lower back during this exercise.
- The arms are bent and extended as in classic push-ups.
You need to perform 3 approaches, 10-15 times is enough.
Clenching of palms, or eastern greeting
You need to stand straight, turn your shoulders (correct posture is very important), bend your arms at the elbows so that your forearms are at chest level and parallel to the floor. Further:
- Palms and fingers are joined, as in an eastern greeting.
- They squeeze them with maximum force, as if trying to crush the object between them.
It is recommended to perform the exercises with pulsating movements; after compression there should be relaxation. During the day you need to do at least 3-4 approaches, 20 repetitions for each will be enough.
The exercise is not done in a row, but at certain intervals, when possible - in the morning, then towards lunch and in the evening.
Knee push-ups
This exercise will require two stable and sturdy chairs or stools. They are placed so that they cannot move apart during push-ups. Then:
- Kneel in front of them at a distance of 30 cm.
- Place your palms on the appropriate seats. The distance between chairs should be slightly wider than shoulder width.
- The arms are bent. Elbows go up, chest drops as low as possible.
The wider the chairs themselves are placed, the more actively the corresponding parts of the chest muscles work. You need to do 2-3 sets of 10 times.
Lateral Raises and Dumbbell Press
Starting position: lying on your back, knees bent:
- Hands with dumbbells weighing 1-2 kg are pulled up.
- Slowly lower to the floor, elbows can be slightly bent.
You need to do 2 sets of 15 times.
Lying on a bench, you can lift your arms straight behind your head with one dumbbell - the exercise is called a pullover.
To the listed varieties, add the dumbbell fly while lying on a horizontal bench, if you have the appropriate equipment at home. Instead, you can use plastic bottles filled with water in an appropriate container.
"Triangle"
For this:
- Stand straight, legs shoulder-width apart, arms extended to the sides.
- Bend forward so that your right hand reaches your left ankle.
- Fix the pose for a while.
- Repeat the action in the other direction.
Do one approach 10 times.
"Recurve bow" or bridge
Do it from the starting position lying on your back, arms thrown back so that the elbows are bent and the palms rest on the floor next to the ears. Then:
- The knees are bent, placing the heels closer to the buttocks.
- From this pose, rise as you inhale so that your body resembles a curved bow.
- Hold the pose for 10-15 seconds and lower as you exhale.
Repeat 10 times.
Swinging movements of the arms
In a standing position, you need to rotate your arms forward, then back for a minute. After a short break, you need to repeat the exercise.
Over time, the number of approaches can be increased.
Incline Dumbbell Press
Exercise technique:
- We prepare the angle of the bench in advance (it should also be no more than 25-30 degrees)
- Then we take dumbbells in our hands and lie down on the bench with our backs
- We also lift our legs up from the floor and rest them on the edge of the bench to remove the bridge.
- Next, with a powerful, controlled movement, press the dumbbells up and bring them together.
- Then slowly, under control, lower it down.
- And so repeat the required range of repetitions (for girls I recommend 15-20 repetitions)
Watch the video on these and not only these (and also about some of the following) exercises:
How to choose a support bra
Regarding the bra, doctors do not have a consensus. Some believe that it should be removed at least at night, since continuous wearing of underwear increases the risk of congestion. Without it, it is easier to tone the muscle corset. If you have a bra, the straps take on all the load.
Proponents argue that at home and at night you should wear sports models made of thick cotton jersey, which do not have the disadvantages described above. And during the day you need to wear a special supportive bra, which you just need to choose correctly.
There are several general rules:
- the larger the bust size, the wider should be not only the straps, but also the back of the product;
- if the shape of the bust itself is such that the breasts are spaced wide apart, you need to choose underwear so that it visually “collects” them together (sewn from dense material, and the sides are equipped with bones);
- if your breasts are naturally low, then you need to choose a model where the lower part of the cup is sealed with special inserts.
For small sizes, it is better to buy bras in which both the lower and upper parts of the cup are sealed with modern materials (foam rubber is not considered such).
Syringe
Some use the classic version with a breast pump.
I do not recommend this technique, as it can deform the shape of the breast itself, which will further worsen the aesthetic component. Therefore, it is better to pull out the nipples so that they stand using such a simple tool as a syringe.
On the side where the needle is usually inserted, the edge is cut off. To avoid tissue damage due to an uneven cut, you need to pull out the piston and then insert it from the opposite side. For the desired effect, the diameter of the cylinder must match the size of the nipple.
To stretch, you need to get the effect of slight discomfort. When removing the syringe, the pressure should be released slightly. To do this, the piston moves in the opposite direction. Then the nipple will come out easily. The homemade product should also be kept clean. To do this, streams of hot water are used.
Folk remedies
Folk remedies will help make your bust firm and beautiful. They are prepared using ingredients that are easy to find in any kitchen.
The following are popular.
From cucumbers and egg yolk
The mask contains all the vitamins B and A that the skin needs. Recipe:
- The cucumber is grated.
- Mix with yolk until smooth.
- Apply to the skin for 15 minutes and then rinse with cold water.
From raw egg white
For preparation:
- Beat the egg white until bubbles appear.
- Apply to skin for 15 minutes.
- Remove with cucumber lotion or fresh juice of this vegetable, and then rinse with water.
From almond oil
For preparation:
- Almond oil is mixed with cream in a 1:2 ratio.
- The mass is applied to the chest with light massage movements.
Residue that is not absorbed can be blotted with a napkin. The procedure is repeated 3-4 times a week.
If you use milk instead of cream, you must add any cream for thickness.
From Moroccan Ghassoul clay
Clay has a unique composition: it contains iron, calcium, sodium, potassium and other minerals. For preparation:
- Take 2 tbsp. l. cosmetic clay.
- Mix with water until a homogeneous consistency is obtained.
- Apply the mixture to the skin of the chest.
- When this layer is completely dry, wash off the mask with warm water.
From fenugreek
The spice can be bought in powder form at the store. Recipe:
- 4 tbsp. l. This product is mixed with warm water until a homogeneous paste-like consistency is obtained.
- The mass is applied to the chest with light massage movements.
- Leave for 20 minutes.
- Wash off with warm water.
There are other options. For example:
- Take fenugreek beans.
- Grind and mix with yogurt to an acceptable consistency.
- The mass is applied to the skin of the chest.
Yogurt contains lactic acid, vitamin B, zinc and calcium. These ingredients give the skin moisture and stimulate tissue regeneration.
The mask can be made using fenugreek oil (10 drops) and vitamin E capsules:
- The components are mixed.
- Apply to the skin for half an hour.
- Wash off the residue with cold water.
The mask is done once a week.
Pomegranate based
There are several options. For example:
- Grind the pomegranate peel in a blender, adding a couple of drops of mustard oil.
- The mask is applied to the skin before going to bed for no longer than 10 minutes.
- Wash off with warm water.
The second option is a mask based on pomegranate seeds, which contain many phytonutrients. They make breast tissue more elastic. Preparation:
- Oil is squeezed out of pomegranate seeds.
- Apply to the skin for 2-3 minutes.
- Wash it off.
From shea butter
The product contains large quantities of vitamin E, which is considered a strong antioxidant:
- Take a small amount of shea butter.
- Rub into the skin with massage movements.
- Wait 10 minutes, you shouldn’t hold it longer.
- The remaining product is washed off with cool water.
It is enough to repeat the procedure 3-4 times a week.
From strawberries
A mask made from honey and strawberries has proven itself well:
- Mix 2 tbsp. l. berries with 1 tsp. honey
- Apply to the skin.
- Wait 15 minutes.
- Wash off with water.
Aloe Vera Wrap
For preparation:
- In 2 tbsp. l. cottage cheese add the same amount of olive oil, honey, juice from aloe vera leaves.
- Apply to the skin.
- Wrap with cling film.
- Leave for an hour, then wash off with warm water.
You can simply wipe your skin with agave juice, mixing it in equal volumes with water.
For indoor use
There are also remedies that are taken orally. For example, racemose asparagus, widely used in Ayurvedic medicine, of which 1 tbsp. l. Drink twice a day, morning and evening, after mixing with warm water. They eat asparagus in courses of 3 months.
Green tea plays an important role. It is known for its antioxidant and fat-burning properties, but will also be beneficial for the breasts if used regularly (2-3 glasses per day).
Conclusion
Breasts, in fact, cannot be enlarged - unless, of course, you resort to implants! But a good workout program will help you get the tighter, toned figure you've always wanted. So don't be afraid of basic exercises with weights - they won't have any effect on reducing your breast size.
But if you were able to increase the volume of your breasts, then your bust will look a little bigger and higher. Only if you go on a diet and start losing fat will your breasts lose volume. Chest training will then become necessary when it is necessary to compensate for lost fat with muscle volume. It will be easy to add these workouts to your regular program because they can be done at home - no equipment, exercise equipment, or gym is needed. Perform the following exercises twice a week to increase chest strength and definition.
Don't forget to buy a good sports bra, too, because you don't want your breasts to get in the way of your workout while you're exercising. Regardless of your bust size, a sports bra will still help you and improve the quality of your workout. After all, it will be bad if you interrupt your workout to adjust a slipping bra strap.
Sources:
- https://shefit.com/blogs/shefit-blog/the-ultimate-at-home-chest-workout-for-women;
- https://www.oxygenmag.com/training/3-moves-boost-bust-11775;
- https://www.bodybuilding.com/content/the-ultimate-no-fluff-womens-training-guide-part-4-chest.html;
- https://www.bodybuilding.com/content/a-girls-gotta-bench-chest-workout-and-training-tips.html.
Other methods
Other means to increase breast firmness are hydrotherapy and the use of special stickers. At home, hydrotherapy comes down to the water procedures described above. In a salon setting, these are various salt, aromatic, and mud baths. They are carried out only after consultation with a doctor, as they can affect the cardiovascular system.
As for breast lift stickers, they do not have a therapeutic effect, but visually improve its shape.
What should you avoid?
Many women are interested in the question: how to make their breasts round, firm and elastic. However, in the fight against this problem, one should not forget about the factors that contribute to the occurrence of premature aging. Only by eliminating the negative impact of these triggers can the effectiveness of the measures taken be ensured. To summarize all that has been said, it can be noted that leads to the loss of the natural shape of the breast.
So this is:
- Wearing the wrong bra.
- Sunbathing or visiting a solarium. Beach lovers who cannot deny themselves this pleasure should use special protective creams, but the areolas must be hidden in any case.
- Weight loss. Losing weight should be carried out gradually; strict diets and sudden weight loss have a detrimental effect on the condition of the skin and breasts.
A healthy lifestyle, proper nutrition, moderate physical activity and systematic skin care - these activities will ensure an impeccable appearance for any woman. This is not at all difficult, and every lady can cope with this task.
What not to do with sagging breasts
There are a number of bad habits that can negatively affect the shape of a woman's breasts and the elasticity of her skin.
Adherence to strict diets
This is fraught with sudden weight loss and equally rapid weight gain. Under no circumstances should you adhere to such shock methods; weight loss should be gradual, and the result should be stable.
Love for unhealthy foods
These include chips, store-bought cookies and baked goods, candy and fast food. These products not only add extra weight, but are also harmful to the bust.
Starting at about the age of forty, certain hormonal changes occur in a woman’s body. The number of fat cells in the breast tissue increases, so all of the listed products will be deposited not only at the waist, but also in the bust, making it heavier and saggy (as the skin becomes less elastic).
Excessive jogging
This type of physical activity is contraindicated because it makes the breasts sag even more.
Even a well-fitted sports bra cannot always solve this problem, especially if the bust is initially large.
Smoking
This bad habit causes nicotine to destroy the skin, and not only in the chest area. Over time, it inevitably becomes flabby and stretch marks appear on it.
The habit of buying underwear a size smaller
The bra should not be tight under the breasts, otherwise it will lead to constant compression and congestion.
The structure of the female mammary gland
Some girls and women are afraid to do physical exercises on the pectoral muscles, so as not to pump them up and not become like men. This is confirmed by bodybuilding tournaments, where it is difficult to distinguish pumped-up women from men, since they have practically no bust, everything is gone into the muscles. This is due to the peculiarity of the structure and physiology of the female bust.
The structure of the mammary gland (according to topography) is very complex. This is a paired organ in which there are no muscles. It consists of glandular tissue, which is protected by fatty deposits.
The size of the bust depends on the amount of fat, this is confirmed by histology and topography. As you lose weight, it decreases. If a girl gains weight again, then her bust also increases. In women, the pectoral muscles are located under the mammary glands, separating them from the costal part. That is why they do not particularly influence the beauty of a woman’s bust. However, pumping them helps tighten sagging breasts.
Recommendations
If you have sagging breasts, you should not refuse to use sunscreen. Ultraviolet light dries out the skin greatly, so the product should be applied to all exposed areas of the décolleté.
Massage should not be neglected; it allows you to prolong your youth. Don't forget that your skin should get enough vitamin C, and for this you need to drink a glass of freshly squeezed orange or grapefruit juice or a citrus smoothie every day. If you don't do this, your body will produce less collagen.
Lactation and training of pectoral muscles in girls
During the feeding period, I recommend refraining from any serious exercise.
The fact is that serious power loads are severe stress that can affect hormonal levels, and this, in turn, can lead to milk loss.
Light training with light weights (in principle) is acceptable (as in principle during pregnancy), but only with the approval of your attending physician who is observing you.
