Diet & Fitness 

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Three exercises for a better chest

No need to apologise—every woman wants to have great breasts. But before we answer your question, here’s a quick anatomy lesson. Your breasts are actually made up of fatty tissue, so their size depends upon how much fat you tend to store there, which calls in factors like your genetics, your weight, your health and your age. The muscles that reside directly underneath your breast are called the pectorals. They are partly responsible for the ‘perkiness’ of your breasts.

So to answer your question: No, you can't do anything about the size of your breasts (short of gaining weight or having surgery.) However, you can make them appear bigger, firmer and more shapely by developing your pectoral, or chest, muscles.

The other good news is that you can tuck that twenty pound note back inside your bra as there’s no magical product, cream or device that will help you put your best breasts forward. We’re going to recommend three exercises for you to do at home that won't cost you a penny and will give you a real boost in 6-8 weeks. Simply do 8-15 reps and 1-3 sets of each move, 2-3 times a week and we guarantee you'll see results. Have fun.

The Modified push up

• Lie on your stomach, bend your knees, and cross your ankles. Bend your elbows and place your palms on the floor just to the side and in front of your shoulders. Straighten your arms and lift your body so you're balanced on your palms and knees. Tuck your chin a few inches toward your chest so your forehead faces the floor. Tighten your abdominals.
• Bend your elbows and lower your entire body in one motion. Rather than trying to touch your chest to the floor, lower yourself only until your upper arms are parallel to the floor. Push back up. Don't lock your elbows at the top of the move and don't do the dreaded ‘head bob’ (when you dip your head toward the floor without moving any other part of your body).

Soup tin press

• Lie on your back with your feet flat on the floor and a tin of soup or a dumbbell in each hand. Make sure the soup tins are of equal weight. Push the soup tins up so your arms are directly over your shoulders and your palms face away from you. Pull your abdominals in but don't jam your back into the floor or let it arch upwards. Tilt your chin in toward your chest.
• Lower the tins of soup down and a little to the side until your arms make a 90 degree angle and your elbows lightly touch the floor. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the floor.

Incline fly

• Lie on the floor with your head, neck and upper back propped up against several large pillows. Hold a tin of soup or dumbbell in each hand and press the weights directly above your chest, palms facing each other. Tuck your chin to your chest to align your neck with the rest of your spine, and maintain your natural back posture, which is neither arched nor flattened.
• Spreading your arms apart so that your elbows travel down and to the sides, lower the weights until your elbows lightly touch the floor. Maintaining a constant bend in your elbows, lift the weights back up, imagining that you have a barrel lying on your chest and you have to reach your arms wide around it.

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