In new evidence that exercise can do ~*mAgIcaL~* things: Certain moves can make your breasts look perkier naturally.
So swap your padded bra for exercises designed and demoed by certified fitness trainer, health coach, and fitness modelElizabeth Bracero to give your girls a lift. All you need is a set of light dumbbells (3 to 5 pounds is plenty) and a Swiss ball (if you don’t have one, use a bench or mat). Do two to three sets of up to 12 reps of each of the moves below. Repeat the whole routine three or four times per week to see results.
1. Dumbbell Cross Punch: Grab a dumbbell in each hand, and step one foot backward so your feet are staggered and your toes are facing forward. Bend both knees. With your elbows slightly bent, open your arms out to the sides so your palms face forward and the dumbbells are just above shoulder-height. Punch your right fist forward and slightly left so it’s in line with the center of your chest, turning your right palm down as you swing. Bring the right fist back to starting position, and punch forward and slightly right with your left fist. Bring the left fist back to starting position to complete one rep.
2. Dumbbell Chest Press With Wrist Rotation: With one dumbbell in each hand, lie on the floor or sit on a Swiss ball, and walk your feet forward until the ball is underneath your neck. Your knees should be bent at a 90-degree angle, and your hips should be in line with your knees. From this position, bend your elbows out to the sides and lower the dumbbells to chest-height with your palms facing forward. Engage your chest as you press the dumbbells straight up and together, twisting your wrists in toward your body until your palms face the wall behind you. Next, turn your palms forward and open your arms as you bend your elbows to bring the dumbbells back to starting position. That’s one rep.
3. Push-Up With Alternating Shoulder Tap: Get into a standard push-up position with your palms on the ground and your hands slightly wider than shoulders-width apart. Your body should form a straight line from the top of your head to your heels. (Drop your knees to the floor at any point if you need to.) Bend your elbows to lower your torso a few inches from the floor (or as low as you can go without collapsing), pause, and then press back up to the starting position. Next, lift your right hand off the ground and tap your left shoulder. Place your right hand back on the ground. Then, lift your left hand off the ground and tap your right shoulder. Place your left hand back on the ground. That’s one rep.
4. Around the Worlds: Grab a dumbbell in each hand and hold them at your sides with your palms facing forward. Stand with your feet hips-distance apart and, keeping your elbows slightly bent, open your arms out to the sides and raise them up over your head. Open your arms out to the sides to bring the dumbbells back to starting position and complete one rep.
5. Alternating Chest Press: With one dumbbell in each hand, lie on the floor or sit on a Swiss ball, and walk your feet forward until the ball is underneath your neck. Your knees should be bent at a 90-degree angle, and your hips should be in line with your knees. From this position, hold the dumbbells above your chest with your elbows bent 90 degrees and your palms facing forward. From this position, extend your right elbow and drive the right dumbbell straight up toward the ceiling as your turn your palm toward your body. Bring it back to starting position. Repeat on the opposite side to complete one rep.
6. Plank Walk: Start in a hands plank position with your palms on the floor, your wrists underneath your shoulders, and your body in a straight line between the top of your head and your heels. Your feet should be shoulders-width apart. Lift your right hand and left foot. Step both a foot to the right. Next lift your right foot and left hand. Step both out to the right. To reverse directions: Lift your left hand and right foot, and step out to the right. Lift your right hand and left foot, and step out to the right. (It’s not Twister. Just remember to move your opposite arm and foot simultaneously in the same direction.) Take two full steps in each direction to complete one rep.
7. Butterflies: With one dumbbell in each hand, lie on the floor or sit with a Swiss ball directly behind your lower back, and lean backward. Bend both knees and place the soles of your feet on the floor. With a slight bend in your elbows, open your arms out to the sides with your palms facing up. From this position, lift the weights straight up over your chest and bring the weights together. With control, open your arms back out to the sides to complete one rep.
8. Chair Dips: Sit on a chair with your palms on the edge of the seat and your fingers pointing toward your feet. Shift your weight onto your hands and walk your feet forward out until your butt clears the front edge of the seat. This is the starting position. Keeping your shoulders away from your ears, bend your elbows to a 90-degree angle and lower your butt toward the floor until your shoulders line up with your elbows. Press into your palms to push back up to starting position. That’s one rep.
9. Plank Reaches: Start in a hands plank position with your palms on the floor, your wrists underneath your shoulders, and your body in a straight line between the top of your head and your heels. Lift your right hand and reach it straight out in front of you. Place it back on the floor and lift your left hand. Reach it straight out in front of you, then place it back on the floor. That’s one rep.
10. Shoulder Rounding: Lie facedown on a mat on a floor, and stretch your arms straight out in front of you with your fingers outstretched and your palms facing down. Squeeze your shoulder blades together as you drive your elbows together behind you and lift your chest up off the ground. Release with control to complete one rep.