big chest workout at home for ladies

A saggy chest is one of the most annoying things for a woman, and sometimes you lose your sense of femininity and grace. If you want to get a tighter and more attractive chest, we have prepared for you the best exercises for tightening and lifting the chest with pictures and steps. You can do these exercises at home on a regular basis to help you tighten the breast muscles and get a satisfactory result in the short term.

1- Wide Push-Ups

Push-ups are one of the best chest exercises for women, because they strengthen the chest muscles, help get rid of sagging, and increase solidity and size.
Wide push-ups are similar to push-ups, but with arms wider than shoulder width. This is exactly why this exercise is optimal for the area – a wider pose has a greater impact on it

groups and repetitions:
3 sets of 14 reps, 20 seconds rest after each set.

2- Isometric Chest Exercise

You don’t need any equipment to perform the exercise. All you need is the strength of your body to work the muscles without any visible movement of the body.

1. Put your hands in front of your chest, palms facing each other, and press them against each other.
2. Hold the position for 15 seconds

Sets and repetitions: Three sets of 10 reps, with a 15-second break after each set.

3- Cobra Pose

Here comes a workout for yoga lovers. The cobra pose is ideal for a light warm-up in the morning – it wakes you up, and it will have a huge impact on your body as it activates all of your chest muscles.

1. Lie on your stomach with your legs extended; Make sure the top of your legs are resting on the floor.
2. Place your hands under your shoulders with your elbows bent.
3. Begin by lifting your head and chest off the floor and pulling your shoulders back – and try to straighten your arms as far as you can.
4. Hold the position for 40 seconds.

Sets and repetitions: It is recommended to repeat the 40-second pose 4 times, resting for 10 seconds after completing the pose.

4-pressure on the wall

Stand against the wall and fix your hands on the wall well while standing with the body in a slightly tilted position, then push the wall and bend your arms until the chest approaches the wall and then return to the starting point again and so on.

Do three sets, each set containing 15 times.

5-Resistance Band Presses

If you don’t have a set of dumbbells, a resistance band is another option, which is an elastic band.

1. Tie the resistance band around the door grommet or something stable, then turn and hold both ends of the tape with your hands.
2. Move away from the anchor point until you feel the tension. Bring the ends of the resistance band close to your shoulders, keeping your elbows parallel to your shoulders.
3. Press the bar forward until elbows are straight, then return to starting position.
4. Complete 8 to 12 repetitions of up to three sets.

Breast tightening tips

There are some habits that will help you to get tight breasts, if you stick to them,
Like:

• Keeping the back straight all the time, makes the breast look tight and attractive.
• There are benefits to massaging the breasts using your fingers in circular motions for 5 minutes.
• Take off the bra when sleeping.
• Exercising: Like what we presented in the first paragraph
• Massage using hot water, then massage with cold water. This method stimulates blood circulation and tightens the breast naturally.
• Choose the right bra for you Not narrow or wide.

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