How to tighten the pectoral muscles at home: ways to restore the bust of elasticity without costly correction

Girls who, for whatever reason, have lost their breasts - for example, after childbirth or extreme weight loss - often begin to wonder how to return to her previous shape. How to strengthen, lift, make elastic. Will pull-ups and push-ups help? Somehow others are pulling themselves ... Or can it be pulled back to its previous forms only surgically? Let’s read our material and look at the end of the training video with exercises - maybe we’ll get to something together?

A woman's breast undergoes changes throughout her life. Puberty, pregnancy, lactation, natural withering of the skin affect the size and elasticity of the bust. The problem of tightening the chest arises after losing weight and long sitting work. The main causes and processes taking place with the female bust are reflected in the table.

Table - Causes of round breast loss

How to tighten a girl’s chest at home: a set of exercises

It should be noted that any physical activity and exercise do not increase the size of the breast. Rather, the opposite. Just look at most athletes with a natural bust.

The mammary glands do not have muscle tissue, but are attached to the muscles of the chest, which without training lose their elasticity.With the help of exercises that affect the pectoral muscles, you can only slightly tighten the sagging chest, but not restore roundness. Owners of magnificent forms, most likely, will be disappointed.

For training, it is not necessary to visit the gym. All exercises can be carried out at home, having bought the necessary sports equipment. Each workout begins with a general warm-up and ends with muscle relaxation.

Vertical bench press

Description. Vertical hand presses can be carried out against the wall or in the doorway. When performing, it is important to ensure that the back is straight.

Option 1

1. Stand against the wall at arm's length, straighten your back, take a stable position.
2. Put your hands straight against the wall.
3. Bend your elbows by tilting the body slightly.
4. Try to “push” the wall with your shoulder muscles and chest without resorting to your back.
5. Repeat two to three times for two minutes.

Option 2

1. Stand in the doorway.
2. Place your palms on the jambs on both sides parallel to each other.
3. Trying to stretch your elbows, push your hands in different directions.
4. Repeat the exercise, leaning slightly back.

Push ups

Description. Traditional push-ups from the "lying position" position are performed. If it is difficult for a novice athlete to get full spin, a position with an emphasis on her knees is allowed. Hands are spaced slightly wider than shoulders.

Action algorithm

1. Take a starting position, resting straight arms on the floor (palms parallel to each other).
2. Straighten your back, turn your shoulders, fix the position.
3. On inspiration, keeping your back straight, bend your elbows, lower the body to the floor.
4. As you exhale, slowly return to the starting position.
5. Do three sets of ten times.

Power load

Description. Dumbbells are great for pumping the shoulder and pectoral muscles. Exercises are performed from a lying or standing position. Weight should be gradually increased. You can start with 1.5 kg per arm.

Option 1

1. Lie on the mat with your back.
2. Gently raise and straighten your arms with weighting in front of the chest.
3. Soak for a few seconds, lower.
4. Do three sets of ten times.

Option 2

1. Stand with the weight in each hand.
2. Bend the right elbow while inhaling, lifting the weight from the hip to the chest.
3. Lower as you exhale.
4. Repeat with your left hand.
5. Raise your hands alternately 12 times.
6. Pause, repeat the approach.

Palm squeezing

Description. Effectively tighten the muscles of the chest will help squeezing the palms in different positions of the arms and body. Usually the exercise is carried out without equipment and weights, but you can also use the home butterfly trainer or gymnastic ball.

Action algorithm

1. Sit on a chair, straighten your back.
2. Close your palms in front of you.
3. Turn your elbows to the sides parallel to the floor.
4. While inhaling, push your palms against each other without changing their position.
5. Count to five, exhale and relax.
6. Repeat the exercise, moving your elbows a little further away from you.

Mask recipes

Applying natural masks is one of the most effective and safe ways to tighten the breast after childbirth. The prescription of a cosmetic product should be selected individually. Ingredients should not cause allergies, rashes, burning. The skin of the chest is very thin and delicate and must be handled with care. Mixtures are not allowed to be applied to the nipple area.

Castor and Cabbage

1. Chop or chop white cabbage finely in a blender.
2. Squeeze the juice in a container through several layers of gauze.
3. Pour 50 ml of castor oil into the liquid.
4. Rub into your chest before bed every day.

Coffee beans with apple

1. Using a blender, grind the apple into a smooth gruel.
2. Add a teaspoon of finely ground natural coffee, mix.
3. Lie down, distribute the mass over the neckline.
4. Cover with a towel, soak for 25 minutes.
5. Rinse with cool water.
6. Moisturize your skin with body milk.

Quail eggs and sour cream

1. Beat 100 g sour cream with two quail eggs.
2. Pour in two tablespoons olive oil.
3. Spread the mixed mass evenly over the bust area.
4. Soak for 20 minutes.
5. Rinse off.

Honey and Almond Extract

1. Mix honey and almond oil in equal proportions.
2. Apply the mixture.
3. Wait 20 minutes.
4. Rinse, pat your breasts with a towel without wiping dry.

Pomegranate Peel

1. Grind the pomegranate peel in a blender.
2. Heat 10 ml mustard oil, mix with peel.
3. Knead the pasta.
4. Massaging, apply the mixture.
5. Hold for at least 10 minutes.
6. Rinse, wipe your skin dry.

Aloe vera

1. Mix a tablespoon of natural aloe vera gel with a teaspoon of honey.
2. Spread the mass across the chest.
3. Soak for 15 minutes.
4. Rinse off.

Shea Butter

1. Take a little shea butter, spread between the palms.
2. Rub into the skin of the décolleté with massaging movements for ten minutes.
3. Leave the oil to soak for 15 minutes.
4. Rinse off any remaining product with warm water.
5. If desired, add the essential oils of lime, grapefruit, orange, rosemary, ylang ylang to the shea.

Protein and Cucumber

1. Grind the vegetable on a fine grater, squeeze the juice.
2. Break the egg, separate the protein.
3. Beat until foam.
4. Spread the foamed egg white over your skin.
5. Wait half an hour.
6. Wipe the bust with cucumber juice.
7. Rinse off with water.

Clay with milk

1. Dilute cosmetic clay with milk to make a dense, homogeneous mass.
2. Add a teaspoon of liquid honey.
3. Apply to the skin evenly.
4. When the mixture has dried, rinse with warm water.

Cereals

1. Grind 200 g of cereal in a coffee grinder.
2. Add milk to form a thick, creamy mass.
3. Melt and cool a tablespoon of butter.
4. Add the oil to the mass, stir.
5. Spread the product evenly.
6. Soak for 15 minutes.
7. Rinse off.
8. Lubricate the body with milk or oil.

Neckline massage

At home, it is easy to tighten the breast after feeding using massage. The secret of any massage effect is to stimulate blood circulation, which leads to the renewal of skin cells. Simple movements will return the bust tone and elasticity, and will also help in the fight against stretch marks formed during lactation.

Water

1. Adjust the shower so that the water is at a comfortable, slightly cool temperature.
2. Set a sufficient pressure that does not cause pain.
3. Point the jet up, sweep around one and the second breast without touching the nipples.
4. Increase the pressure, move the shower to the lower part of the chest in the area of ​​the ribs.
5. Take the stream to the armpits and back down.
6. Perform all movements an equal number of times.
7. As you go, adjust the temperature of the water from cool to warm, then cool again.

Corrective

1. Rub greasy cream between hands.
2. Massage the mammary glands with light circular movements, moving from the lower part to the center, as if wrapping the glands with your palms.
3. Intensively massage the upper chest under the collarbone, flexing the muscles.
4. Massage for about five minutes until the moisturizer is absorbed.

Complex

1. Lubricate the decollete with greasy oil or other moisturizer.
2. With your fingertips, easily press on the skin, with sliding movements, move from the areola to the collarbone.
3. Repeat for the armpit area.
4. Gently squeeze the mammary gland between the palms above and below.
5. Without lifting your palms, gently move your hands in different directions, creating oscillatory movements.
6. Repeat on the other side.
7. Perform a self-massage immediately after a shower.

Lymphatic drainage

1. Apply a little fat oil to the décolleté.
2. Clench your fist.
3. Pressing lightly with your knuckles, “go” from the middle of the chest between the glands to the right shoulder.
4. Mash the area under the collarbone with your fingertips, moving from bottom to top.
5. Repeat on the left side.

Kneading

1. Take both mammary glands in your hands so that the centers of the palms cover the nipples.
2. Make circular motions to each other, from the shoulder to the middle.
3. On a prolonged exhalation, press lightly on the chest, as if pressing it closer to the body.
4. Repeat an equal number of times all massage movements.

5 rules for caring for a bust

You won’t have to think about how to quickly tighten your breasts if you regularly take care of her. Many women, relying on their youth, neglect the advice and recommendations of mammologists. Only five rules will help to maintain a beautiful and fit look of the bust.

1. The right bra. The product should not constrain movements, squeeze the skin and the chest itself. For sports, you need to purchase a special sports bra that fixes the mammary glands, which protects delicate skin from stretching.
2. Moderate sun exposure. Long sunbaths are harmful to the mammary glands due to the thinness of the epidermis in this place. The sun's rays dry the skin, make it flabby, leave burns, and provoke the development of tumors. Five minutes of tanning will not hurt the bust, but long exposure to the sun is contraindicated.
3. Healthy posture. If sedentary work cannot be avoided, you should take care of comfort, distribution of muscle load, daily routine, and warm-ups. Being in one position has a bad effect not only on the chest, but also on the back, joints, and spine.
4. Cosmetic care. Take a contrast shower from time to time, practice rubbing with ice, and make herbal compresses. To maintain the tone of the chest and neck, do body wraps. As a base, use sour cream, honey, banana. Essential oils of rose, rosemary, grapefruit, orange have a beneficial effect on the skin. After mixing the ingredients, apply the mass to the body, wrap with cling film. Hold for at least half an hour.
5. Proper physical exposure. The skin of the chest should not be overdried, cracked, overheated. After taking a shower, apply moisturizers and nourishing products, especially in summer, after exposure to the sun. Apply soft peeling. Do not supercool or steam your breasts with hot water. Do not rub the skin intensely with a hard washcloth, use soft gloves.

Ways to tighten the pectoral muscles at home can be combined with each other, developing an individual scheme of action. Spend half an hour of personal time per day on your chest, and the effect will not take long. For prevention, carry out a comprehensive massage at least once a week, moisturize the décolleté area daily with cosmetics.

Reviews and recommendations

I don’t think that without effort you can fix something with affirmations.I have big breasts and after giving birth, of course the shape was already not the same. But the constant use of creams + always wear the right underwear, do exercises, and the result will be.

Foxes http://www.woman.ru/beauty/body/thread/3842728/

Exercise on the chest (or rather for the muscles of the chest, or correctly for the pectoral muscles) is only one thing, push-ups! Tested on yourself, very effective, but consider the very shape of the breast and especially its “Saggy" if it can be expressed only plastic surgeon will change. And about the exercise, start push-ups from the wall 3 sets of 10 times, if you can more, then more. And the code will have the strength to get squeezed to the floor, the side ‘effect is strengthened by the triceps, there are no saggy hands, and the neckline even if the chest is very small in a dress or t-shirt looks gorgeous. Well, without ... to increase size - this is for plastics.

Erika 1, http://plastic-surgeon.ru/forum/archive/index.php/t-4209.html

Muscles are around the chest, around it. And if you pull them up, pump up, then the chest will look much better. Plus, elastic skin with the help of different gels, creams, masks, contrasting showers and you can not worry. And when you take care of yourself so carefully and carefully, it seems to me that the feeling gradually comes that your chest, like you, is the best.

Gladys, http://www.zizn.ru/t9284/

And the oatmeal mask helped me pour 1 cup boiling water for 15 minutes. Add a spoon of table sour cream and wrap the film on my chest and walk for 15-20 minutes, repeat 2 times a week and the visible result after 2 weeks! And if you do the exercises, a week later!

Nastya Ivanova, http://www.namewoman.ru/figura/domashnie-maski-dlya-grudi-uprugaya-i-krasivaya-podtyanutaya-grud

Cosmetic ice can be used every day or every other day (if the basis of herbal infusions). In one day with rubbing the skin of the breast with ice, you can make any of the masks. For example: ice in the morning, and a mask in the evening. Directly masks for the chest in one day for several do not need to. The frequency of the masks for the chest should be individual: it depends on the age and condition of the skin. Up to 25 years it is better not to make masks more often 1-2 times a week. After 25 years, try not to make masks more often than every other day.

Nadezhda K., http://www.namewoman.ru/figura/domashnie-maski-dlya-grudi-uprugaya-i-krasivaya-podtyanutaya-grud