Going Braless: 10 Exercises That Will Lift & Firm Your Breasts Without Delay

Firm Breasts
Braless?

A good pair of bra can make even the least attractive breasts to look gorgeous. But sometimes we ladies would rather go braless, or maybe decide to wear those strapless dresses that make us feel on-top-of-the-world.

But without a gorgeous looking pair of firm breasts, going braless or wearing strapless dress is not always a great idea as a lady, most especially when saggy breast is involved.

Though there are many factors that can negatively affect the firmness and succulent appearance of the breast; such as weight loss, malnutrition, habits, wrong sized bras, menopause, medical reasons, breastfeeding aging, genetics, etc. However, bosom enhancement exercises can really help a lot.

Experiences have shown that developing the pectoral muscles underneath the breasts will in most cases enhance the look of the breasts by lifting and making them appear larger and firm.

Presented here bellow are some exercises that will help you lift and firm your breast without much delay; to enable you go braless great confidence, both indoor and outdoor.

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Exercise 1: Standing Pull-ups

Stand with both feet apart and imagine pulling your kneecaps up to engage your quads (thigh muscles), tighten your abs and your gluteus (buttock muscles). Start with the weight at the bottom with straight arms, then pull up with elbows coming out.

While keeping tension with arms and chest, feel the squeeze in your shoulders. Hold at the top then lower the weight back to start position in a controlled movement. Repeat 10 to 15 times.

stadning pull up
– Stadning pull-up

Exercise 2: Dumbbell Fly

Dumbbell Fly is one of the most effective exercises that target the chest muscles. It is highly recommended when trying to lift or firm breasts.

Lie faceup on a flat bench with your feet flat on the floor. Hold a pair of dumbbells above your shoulders with your elbows slightly bent. Keeping the slight bend in your elbows, lower the weights until your elbows are even with your chest. Keep the same bend in your elbows as you press the weights back up. Repeat 10 – 15 times.

dumbbell fly exercise
– Dumbbell Fly Exercise

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Exercise 3: Dumbbell Press

Just like dumbell fly, this is a great exercise for firming the breast without delay.

  • Lie on a bench or on the floor with your back
  • Keep your arms straight up with a dumbbell in each hand (figure B)
  • Then lower the dumbbells until they’re close to the sides of your chest (figure A)
  • Then press them back up to the starting position and repeat 10 – 15 times

dumbbell press exercise
– Dumbbell Press Exercise

Exercise 4: Modified Pushup

Push up is a great exercise for firming your chest, and as an added bonus it will also strengthen your back and core muscles. You can do it at home without any special equipment. There are different variations of push up. Modified pushup or lady’s pushup is relatively easier and yet producing great result.

First, place your knees on the ground. Lie on your stomach and place hands on the ground next to your arm pits and push yourself up so your elbows are slightly bent. Make sure you keep your stomach tensed and slowly lower your chest to the ground then push yourself back up again. Repeat as many times as you can.

modified pushups
– Modified Pushups

Exercise 5: Wall Pushup

One of the simplest exercises to lift up your breasts is by applying pressure with your chest muscles – called wall pushup. It targets the pectoral muscles which help to support your breasts.

  • Face the wall while standing tall against it.
  • Lean on the wall with your two hands
  • Push continually as though to move the wall
  • Continue to apply pressure for upto 10 seconds at a go
  • Withdraw, relax and shake your hands and repeat again for upto 10 times

wall push up
– Wall Push Up

Exercise 6: Butterfly Chest and Shoulder Press

Though this exercise appears to work mainly on your shoulders, there are great benefits for your chest muscles as well.

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Stand or sit upright, with tummy tight and bend your elbows while holding dumbbells or any other applicable weights, one on each hand. Bring your arms together. Then spread and hold for three seconds and return. Repeat for 10-15 times. Then up and down for shoulder press, 10 to 15 times again.

butterfly chest with shoulder press
– Butterfly Chest and Shoulder Press Exercise

Exercise 7: Plank Exercise

Plank is one of the best exercise you can do to build your core muscles as well as slim your waistline. Since it doesn’t require any equipment, it can be performed anywhere.

The exercise also engages the arms, back, shoulders and glutes, working full-body in just one exercise.

Lie face down, legs straight out behind you, knees and feet together. Bend your elbows with your forearms facing each other. Support your weight on your forearms. Contract your abdominals and prop your body off the yoga mat, forming a straight line from your head to your heels. Hold it for 20 or more seconds, then rest by bringing your tummy down. Repeat for 2-3 times. Gradually extend the time of holding yourself in the position.

plank exercise
– Plank Exercise

Exercise 8: Side Plank

Lie on your right side while your legs are extended and your feet and hips resting on the floor on top of each other. Your right elbow should be directly under your shoulder as per the illustration bellow.

Then contract your core muscles and lift your hips and knees off the floor. Hold for as long as you can and then return to the starting position. Then do the other side and repeat the process.

side plank exercise
– Side Plank Exercise

Exercise 9: T-Plank Exercise

The T plank not only tightens your belly, it strengthens your chest, arms, back, glutes and legs too. It builds strength in these areas with body weight rather than equipment; you can add more weights for extra challenge.

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Hold your body up in a pushup position, with your legs wider than hip width for more stability. Lift your right arm, holding the weight up, and open your body all the way to the right making a “T” shape with your body. Remain in that position for 10 seconds. Return to your starting position and do the same on left side. That’s one rep. Do 5-10 repeats. Then change position.

As you gain strength, holding the posture for a longer periods become much easier. To add more flavour, move your free arm up and down, from head to hip, as shown below.

t plank exercise
– T Plank Exercise

Exercise 10: Sit Ups and Crunches

Sit ups and crunches are two exercises with great posture similarity. Both crunches and sit ups exercises can really be helpful in strengthening abdominal muscles and hips muscles.

However, sit ups is like going extra mile, in that it can also build the chest, back and neck muscles, hence the better option for firm breast.

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Crunches: Lay on your back with knees bent and feet on the ground. Only lift your head and chest off the ground until you feel the abdominal muscles engage, without jerking the head. Then lower your head back down. Place hands either loosely on your chest or finger tips on your ears.

Sit Ups: Lay with your back on the ground with knees bent and feet on the ground. Cross arms over the chest or place finger tips behind your ears. Bring head and chest up to full sitting position, without jerking the head. Neck should be slightly flexed forward. Return head all the way to the ground and repeat.

sit up crunches
– Sit up and crunches

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Thanks @rhoda, I have decided to give this challenge a trial though my major concern is actually my tummy. Hope all these suggestions will work on that too?

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Ashamu Bukky:

Thanks @rhoda, I have decided to give this challenge a trial though my major concern is actually my tummy. Hope all these suggestions will work on that too?

Oh… thanks for your time too. Good to know you are interested in this braless exercise.

Though the main focus point of this topic is the pectoral muscles or the breast muscles. But many of the outlined exercises can also work on the chest, arms, abs (tummy), back, gluteus (buttock) and legs too.

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WOW! My babe go hear am this time arround….

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Thanks for sharing….. I dey fear exercise three much, but I go tell my friend to try am. detailed

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