Chest Workout for Women : Push Ups

We all know a chest exercise or two. Chest muscles need to be strong, but they need to be strengthened the correct way. Each of the exercises below are safe and effective for building a strong and balanced chest.

Typically women don’t want to work these muscles because we think it will make our chest appear larger. FALSE! In fact, working the muscle correctly will result in a natural lift! How lovely :)

nee Push Ups

Start- Begin on all fours. Your knees should be directly under your hips and your hands directly under your shoulders. You should be looking at the floor.

Go For It- Slowly lower your upper body towards the ground. Try to touch your nose to the floor. Pause for one second and lift back to start.

Tips and Techniques-

– Inhale as you lower your body weight. Exhale as your lift your body back to the start of the chest exercise.

– If your wrists bother you, move them more forward.

– Keep your back flat at all times.

Modified Push Up
This pushup is great because it doesn’t require you to jump into “boy” pushups right away. Doing push ups on your knees does reduce your output from about 60% of your body weight to only 35%. But this is a good starting place and you can always work up to the full push up. You can also modify this further by performing push ups against a wall (easiest) or high counter to give you some leverage until you can build up to floor exercises. We know you want to bust out a GI Jane one-armed push up, but that takes practice… so be realistic and get to work!

1. Lie flat on your stomach.

2. Place your hands flat on the ground next to your armpits, with elbows bent. Don’t place your hands too far away from your body. They should end up right under your shoulders once you push up.

3. Bend your legs at the knees and cross your ankles, lifting your ankles off the floor. This will ensure that you use your knees as your fulcrum (pivoting support) instead of your feet.

4. Push up with your arms as you pivot on your knees, keeping your back and neck in alignment the whole time. Keep your face turned to the floor and do not arch or round your back. If you have trouble keeping your spine aligned, concentrate more on contracting your abs to stabilize your core.

5. Lower yourself back toward the ground in three to four counts, but don’t touch the ground with your chest. Keep a few inches between you and the floor, and then repeat the push up.

6. Do three sets of 10 reps, with 30-60 seconds rest in between. Work up to three sets of 20 reps by adding an additional five reps to your routine each time you can complete all three sets without trouble, two exercise sessions in a row.

Abs Workout for MILF

Yes, the good old crunch with a small modification. While this is probably everyone's least favorite exercise, it is great for toning your abs and is easily adjusted to suit different fitness levels. Start out by lying on your back with your legs up straight in the air. Gently place your hands behind your head with your elbows on or near the floor. Contract your muscles, and lift your head and shoulders off the floor keeping your elbows parallel with your ears. Don't push it; as soon as you feel it in your abs, stop. Hold that position for 10 seconds. Begin by repeating the exercise 5 times. As your abdominal muscles become stronger, you should increase the number of repetitions up to 10 times.

The wonderful thing about abs is that the time needed to devote to their improvement can be done in as little as 10 to 15 minutes a day. For a mom, this is perfect. With a towel, mat or carpeted room, your ab workout can be done while the children play, sleep, and crawl. RT delves into the basics which are the true foundation of an effective ab workout. She points out, “Women need to recognize that abs development is a delicate balance of resistance exercises, cardio and diet. Without all three progress is slow.” I hope you enjoy this series. It’s an excellent tool and starting routine for abs.

Begin in a pushup position (on your knees, if need be). Remember to keep your shoulders over your hands. Do one pushup and then bring one hand in close to the other hand. Do another close-handed pushup. Keep your arms tight into your body. Repeat a regular pushup and then a close-grip one. Do this exercise for one minute.

Begin in a normal squat position with feet shoulder width apart. Perform a regular squat, keep your chest pointing forward. Pretend you're sitting in a chair—stick that booty out! After performing the squat, bring one leg in close to the other, and perform a squat. Next, bring the opposite leg out to a regular squat position. Do this exercise for one minute.

Quick Tricks:
1. Try readjusting your goal to "Reduce my Body Fat"
2. Redefine ABS - to include your entire CORE - all the muscles that wrap around your midsection.
3. Move More
4. Eat Better

How to Make Your Breasts Look Bigger

Many women who hit the gym have a secret goal they don’t normally tell you. Alot of women want to know the type of exercises required to add a little bit of mass and strength to their chest, in hopes of preventing gravity from taking it’s course on their errr.. chest. :P

A weak back and tight chest muscles can result in poor posture in women. An improved posture, however would create the illusion of a firmer and errr.. bigger chest. But whatever the reason, it is quite easy to exercise the chest to achieve this.

Try to do the following exercise everyday to increase your breast size naturally and to firm them up:

a. The Push-ups:

This will help keep your chest muscles firm and toned. To do this, put your hands and knees on the floor with your back flat. Align your hands with your bust. Bend your arms and lower yourself until your chest almost touches the floor. Then push yourself back up to the starting position. Hold this pose for a few seconds and then bend your arms again bringing your torso down a few inches to the floor. Repeat this ten times. On the second week, perform two full sets of ten repetitions. And on the third week thereafter, do three full sets every other day.

b. Modified Push-ups

This is akin to the push-ups mentioned earlier. The only difference is that instead of the hands and knees on the floor, the lower arms, the elbows and toes are placed against the floor. The torso is raised up but your lower arms and elbows and toes are kept on the floor.

c. The back extension

Back extensions strengthen your upper and lower back muscles, thus improving posture. To do this, after each set of push-ups, lie facedown on the floor, lift one arm and the opposing leg a few inches straight in the air simultaneously, and hold on for a count of ten. Do the move twice on each side.

d. Bench Press:



This is the best exercise for shaping and firming your bust line because aside from shaping and firming the bust line, it also sculpts the shoulders and tightens the triceps. To perform this exercise, lie flat on a bench, with one foot on each side of the bench touching the floor. Firmly press your head, shoulders, back and butt on the bench while sticking up your chest. Keep the dumbbells about 18-20 inches apart and parallel to the floor with your palms facing upwards. Slowly push the dumbbells straight up, away from your chest. Fully extend your arms but don't lock your elbows when arms are fully extended. The dumbbells should now be approximately a few feet above your chest. Pause slightly at the top of the movement then slowly lower the dumbbells back down to the starting position. Inhale and hold your breath as you lower the dumbbells. When they reach the chest, begin to move the weight upward again. Exhale as you pass the point of greatest resistance. Repeat this 8 to 12 times to complete one set. You can perform about 1 to 3 sets at a session and about 3 sessions per week with a day's rest between sessions.

Firmer Breasts – Toning, Shaping and Lifting the Breasts

Most of the tissue that makes up the breast is fatty tissue, which cannot be firmed by any amount of exercise. However, the pectoral muscles that support the breasts can be strengthened by consistently doing the appropriate exercises. Unfortunately, there is no exercise that will enlarge or firm the breasts themselves. However, strengthening and toning the pectoral muscles of the chest can help provide support and lift to the breasts, making them appear firmer.

Here are some of the exercises you can do to enhance the shape, lift and tone of your breasts. Not only will they help reshape your bustline, they are excellent muscle conditioning and strengthening exercises for the chest area.

The “fly” or butterfly with 2-3 lb. weights. Lie on your back with your arms extended out to the sides of your body. Lift both arms (with weights) off of the floor simultaneously to the point of a “V” in front of your face. Repeat 10-15 times.

Modified push ups. Doing a modified push up, on your knees, with arms extended out toward the sides or your body is an excellent breast toning and firming exercise. Be sure the angle of the push up is working the side of your arms where the arm meets the breast, as well as squeezing the pectoral muscles gently with each repetition.

Extend your arm in front of your body, at a ninety degree angle to your midsection. Take your other arm and gently squeeze the extended arm into your chest, feeling the side of the breast (pectoral) muscle squeezing. Repeat ten times on each side.

Any time you are at your desk or sitting, a great refresher as well as an excellent bust enhancing exercise is to gently squeeze both arms into the sides of the breasts, feeling the side of the pectoral muscle contract gently. Hold for a few seconds. This exercise is a great re-energizer for those with desk jobs and can be done discreetly and frequently, virtually unnoticed.

Moderate massage. You can help to enhance the elasticity and firmness of your breast by applying massage techniques and gently massaging the breasts, especially if you combine this with what we recommend as an excellent breast firming serum called Benefil, which enhances firmness and shape, while helping to lift and contour the natural shape of the breast over time.

There are some that believe taking cold showers, or at least rinsing off with cold water helps to keep the breasts firm and elasticity in store, however, this doesn't sound very pleasant to me, and I have to admit I'm a total freeze baby, so I wouldn't try this one, but if you think it might help and aren't such a baby as me, then go for it!

There are also some supplements that help to fill out the breast tissue more, to your left, that are recommended, so you may want to check those out as well.

Bicep Exercise for Women

The straight bar curl is the classic all-rounder biceps exercise that hits both long and short heads of the biceps, but if you experience shooting pain down forearms, wrists or elbows, consider the ez-curl bar. Although research has proven that the straight bar produces greater activity in biceps as hand grips force palms to face up, the ez-curl bended bar, hand grips force palms to slightly face each other taking some tension off muscle and joints. As a result, the ez-bar may reduce pain and help you work to improve form as it corrects alignment. Try both grips to feel the difference. Either way here’s how to do this isolated move for bolder biceps using a straight bar.

Close Grip Bench Press

This exercise allows you to use a heavy weight in a safe way. However, it is slightly more tricky to perform than it looks.

How to - Take a medium bar bell and lie on a flat bench. Push the bar bell up until you arms are locked and then lower it down slowly. Just before it hits your chest push it up quickly with a little bouncing motion for about two inches. This short stop and bounce stops your chest muscles coming into play here and keeps the weight on your triceps. It’s a great secret.

Pushups are an old standby for toning the arms and shoulders. You should aim to do at least 10 to 20 pushups every day. Once you build up some stamina you can increase the number or push ups you perform each week. Most women have trouble performing a standard push up. The good news is you can perform a modified push up quite easily. To perform a modified push up, simply push up from your knees to your arms instead of placing your weight on your hands and feet. Most women can perform a push up in this position.

Bikini Body Training

Interval training is one of the best ways to burn fat. It involves changing the intensity or level at which you are exercising for a couple of minutes during your workout. For instance, during your 30-minute workout, try running (or walking) at your normal pace for three to five minutes, then run (or walk) at a faster pace for three to five minutes, and slow down to your normal pace again. If you’re working out on the step machine in the gym, step at a normal pace for three to five minutes, then take the resistance up for three to five minutes, and so on. Build up the intervals, so with each high intensity burst you’re working harder than the one before.

By working hard for short periods of time and allowing yourself time to recover, you can push yourself harder than if you tried working at a high intensity for an extended period of time. In working yourself harder, you push your muscles, lungs and heart to their capacity, thereby improving your overall fitness level and, consequently, your body’s ability to burn fat.

While you're watching television, stand up and sit down repeatedly during each commercial break until you're tired or the break is over. This is basically a modified squat thrust. Make sure you focus on good form to keep your core engaged and work the abs along with the legs.

Instructions Training:


* Perform cardio after your weights session.
* Focus on technique and move the weights through a complete range of motion.
* Exhale as you lift the weight, and inhale as you lower it again.
* Complete all reps & sets of each compound set and circuit before moving on.
* Rest period between compound sets is 120 seconds.
* Rest period between repeat of circuits is 90 seconds.
* Use a weight that is heavy enough so you can just manage the required number of reps.

Natural Breast Lift Exercises

Many women are looking to enhance the tone, lift and firmness of their breasts through exercise. While some may think that exercise for the chest may actually make the breasts appear smaller, in most cases the opposite is true. As long as there is not a significant weight loss along with the commencement of these breast toning and firming exercises, most women who strengthen their pectoral muscles will notice an increase in firmness and lift, along with a more rounded “perkier” look to their bustline.

3 reasons why you want to do these exercises to improve your posture...

1. Good posture makes you stand taller making you look more confident
2. Good posture makes you look more slimmer & trimmer
3. Good posture automatically gives you a boob lift making your boobs look bigger and more firmer

Stand two-feet away from a wall. Now place your hands together and form a triangle by touching the thumbs and pointer fingers of your hands. Next lower your hands so that they are directly in front of your breasts.

Extend your hands in front of you until they touch the wall. Now lean forward on your toes until your forehead touches the wall. Then, with your hands remaining on the wall, immediately push away from the wall using your arms and upper chest strength, until you are upright again. For optimal results, aim to keep your entire body firm throughout this movement.

Repeat this movement 5-10 times, leaning against the wall and coming upright. You should feel this exercise in your arms and upper chest.

You also can do this exercise :

Stability Ball Dumbbell Presses

Step one

Your back, shoulders and head should all be resting on the stability ball. Your legs should be out in front of you, with your feet flat on the floor.

Step two

Hold the dumbbells close to your chest, knuckles facing the ceiling. Extend your arms toward the ceiling until they're straight. Bring the weights closer together, but try to avoid letting them touch.

Step three

Slowly lower them back to your chest and repeat step two.


To get the most from these breast accentuating moves, ensure that you:

a. Hold your upper body firm and straight during the upward and downward motions; and

b. Practice positioning your hands so that you avoid straining your wrists.