A beautiful breast shape is a woman's pride. Exercise helps to strengthen the pectoral muscles and make the bust more lifted and rounded. If you don't like the way your chest looks, start doing a daily set of exercises with dumbbells.
Instructions
Step 1
Stand straight, place your feet shoulder-width apart, lower your arms with dumbbells along your body. As you exhale, raise your arms in front of you, placing them parallel to the floor. As you inhale, lower your arms down. Complete 15 lifts.
Step 2
Stretch your arms out in front of you, bend your elbows slightly. While inhaling, spread your arms with dumbbells to the sides, while exhaling, bring them together again. When performing, watch the position of the shoulders, they should be freely lowered. Repeat the exercise 15 times.
Step 3
Do not change the position, but straighten your arms completely. As you inhale, raise your right hand up, and lower your left along the body. Exhale and extend your arms in front of you again. The next time you inhale, raise your left hand up and lower your right hand. Perform the exercise 10 times in each option.
Step 4
Stand straight, lower your arms with dumbbells along your body. As you exhale, lift them up through the sides. While inhaling, return to the starting position. Perform 15 of these swings. Relax for a few seconds and change the exercise slightly. Raise your arms, stopping at the level when they are parallel to the floor. Repeat the exercise 15 more times.
Step 5
Bend your elbows, place the dumbbells near the ribs. With an exhalation, turn the body to the right, extend your left hand fully in front of you. While inhaling, return to the starting position. On the next exhalation, turn the body to the left, stretch with your right hand. Do the exercise 10 times in each direction.
Step 6
Lie on the floor, bend your arms at the elbows, bring the dumbbells to your chest. With an exhalation, stretch both arms up in front of you, while inhaling, return to the starting position. Repeat the exercise 15 times.
Step 7
Lying on your back, stretch your arms up at chest level, grab one dumbbell with both palms. Perform rotating movements with your hands, first from right to left 10 times, and then from left to right 10 times.
Step 8
Do the next exercise without using dumbbells. Get on your knees with your palms on the floor just below your shoulders. As you inhale, straighten your knees, pull your body with your legs into a flat bar. The body weight will be distributed between the hands and feet. Hold this position for 20 seconds, breathe evenly. Then get down on your knees, rest a little and repeat the exercise again.
Step 9
When doing the exercise, use the "plank" discussed above as a starting position. From this position, while inhaling, unfold the body to the right, raise your right hand up and hold the position for 15 seconds, breathe calmly. With an exhalation, return to the starting position. On the next breath, turn to the left and repeat the exercise. Make 5 turns in each direction.
