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EXERCISES & MASSAGE FOR FULLER BREAST

Exercises for Breast Enhancement and Enlargement

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Probably you often saw TV shows when women agreed to surgery in order to dramatically change their breast profile. In reality you donít need that painful surgery to achieve lifted bust.

In order to avoid droop and make your bust lift, you just have to start workouts that work pectoral muscles underneath your breasts. As a result, sagging will pass away, and your upper body will become stronger. 

If you will do these exercises 2-3 times a week, in 4 weeks already your posture will become perkier!

Half Push-Up

1. Place hands shoulder-width apart on bench. Balance on hands and balls of feet so body forms a straight line.

2. Bend elbows and lower body half the distance to bench (6 to 8 inches). Hold for 30 seconds, and then press back up to start. Do 3 to 5 reps.

Crisscross Press

1. Hold a 3- to 8-pound dumbbell in each hand and lie faceup on bench (or on a mat on the floor) with knees bent, feet flat on bench. With arms out at sides, bend elbows so upper arms are at shoulder level and palms are facing forward.

2. Contract chest and press weights up so that left wrist crosses over right. Lower to start. On next rep, cross right wrist over left. Continue alternating crisscrosses for 8 to 16 reps.

Chest Expander

For this chest stretch, sit tall on bench with arms extended in front of chest, fingertips touching. Squeeze shoulder blades together and reach right arm up and out as left arm goes down and out so arms form a diagonal line (pictured). Hold for 30 seconds. Return to start and switch arm positions to repeat the stretch.

Quick Tip

While doing these exercises, keep your shoulders down and back, abs tight, and torso long and straight so you really feel your chest muscles working. Rounding your shoulders forward is a no-no because it can strain your neck and shoulders. 

Enhance Your Bust

Exercising is a good way to keep your breasts full and beautifully shaped. In certain cases the breast size can increase, because of the muscle growth underneath the breasts. But even if your bust will not grow with regular working out, the shape will definitely improve and the sagginess will disappear. Exercises will increase the blood flow in your breasts, will tone up your skin and will produce a lifting effect to your bust area. Another benefit is stronger back muscles which will result in better posture.

Exercise 1

Standing on your toes, start quickly stretching your arms up, one after the other, as if catching something above your head. This exercise stretches the upper part of your body, warms up your muscles and straightens your spine.

 

Exercise 2

Bend forward, keeping your body parallel to the floor. Wave your hands left and right, following the movement with your head. This exercise relaxes chest muscles and strengthens the neck and back muscles.

 

Exercise 3

Bring your palms together in front of your breasts and push them against each other. You can also do it with a tennis ball. This exercise works directly on your chest muscles, as well as your arms, shaping them beautifully.

 

Exercise 4

Stand straight with your arms raised on the sides to shoulder level and with the palms facing up. Cross the arms in front of your chest and then pull back to the original position. Do it fast and keep your arms straight.

 

Exercise 5

Standing straight bring your arms to shoulder level on each side. Do circles with your arms straight, clockwise and then anticlockwise.

 

Exercise 6

Lie on the floor face down. Bring your hands together behind your head. Lift your head, arms and chest off the floor as far as possible and hold the position for a couple of seconds.

 

Exercise 7

Stand against the wall with your legs in line with shoulders. Make sure that your toes face straight to the wall and keep your back straight. Put your hands against the wall and do push-ups.

 

Exercise 8

Lie on your stomach with your ankles crossed. Bend your elbows and place your palms on the floor a bit to the side and in front of your shoulders. Straighten your arms and lift your body while keeping your knees on the floor, hold for a moment and go down slowly with the entire body.

These three easy moves will help you meet all of life's everyday demands and lift and shape your upper half, too

Stability Wall Press

 

A. Stand 3 to 4 feet from wall, with hands on stability ball pressed against wall at shoulder height.

B. Slowly bend elbows out to sides and lower chest toward ball. (It's okay if heels come off floor.) Press back until arms are straight. Do 10 to 12 reps.

Chest Opener

Kneel, sitting on heels, and clasp hands behind head. Sit tall and gently roll shoulders back so that you feel chest widening. Hold for three breaths and repeat.                                

Hand Walk

A. Place hands directly under shoulders on center of 6-inch step. Straighten arms and walk feet back until body forms straight line from head to heels.

B. Lift and plant left hand on floor 6 to 10 inches to left of step. Shift weight to left, then lift and plant right hand on floor to the right of left hand. Return to start, placing right hand and then left back on step. Repeat to right side of step, starting with right hand. Continue, alternating sides, for 10 to 12 reps.

Don't...

...stick your butt up in the air.

Massage for Breast Enhancement and Enlargement

Massage is one of the oldest techniques for breast enhancement and enlargement.  It is also the cheapest one and gives you more control over your body Ė in case one of your breasts is smaller than the other you can massage the smaller one to eliminate the difference. Also, the increase of blood circulation brings more nutrients to the massaged area, resulting in better skin tonus and better shaped breasts. When using breast enlarging creams and certain oils the effect is increased and fuller bust is more likely

There are several known techniques of breast massage. Choose the one that suits you best or use the combination. But remember that all the movements have to be soft and gentle and that no way your breasts should hurt after the session. The results will not come faster if you apply more force. Also, while doing massage, always avoid nipple area.

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  1. Apply breast enhancing cream or oil on your breasts.
  2. Warm up your breasts by gently sliding your hands around them in circular motion. Keep your fingers together.
  3. Moving in circles, start pinching breasts a little bit.
  4. Using your three longest fingers pressed together, start gently pushing on the skin underneath your breasts and also around them for a couple of minutes.
  5. Finish by sliding your hands in circles again, slowly and gently.

Method 2

This method is a little bit more complicated, because it is based on acupressure. It may take some time to find the right spots correctly. This massage is done using small balls, like table tennis balls, for example.

  1. Count 13 cm up from your solar plexus. Move 2 cm to the sides from this point. Massage the 2 points with the balls for 30 seconds, by pressing the balls to the points and rolling them on one place.

  2. Stop for 30 seconds.

  3. Repeat step 1, massaging the points for 1 minute this time.

  4. Take one ball in to your hand, press it between your palms and roll it.

  5. Next, massage the point between your thumb and index finger in the same way as you did before, on both hands.

  6. Finally, put the balls on the floor and roll them with your feet.

Method 3

 

LYMPHATIC BREAST MASSAGE

To specifically effect lymph in massage, it is necessary to pump in a specific direction, at a specific pace. This mimics the natural action of the lymphatic system.

Lymphatic Breast Massage is easy to learn. It is different than just massaging your breast because you will specifically move the breast in a way that mimics how lymph moves in the body.

We will use a pumping movement where we move the breast using some light pressure and then release the breast gently, allowing it to return to itís normal position.

Each moves and returns counts as one pump. Using the lymphatic breast massage model, the most important idea is to keep the lymphatic fluid moving in this area.

Below are simple steps to use for lymphatic breast massage. (Use these instructions with the illustration below.)

  • Put your hand in your armpit and push inward and upward. Go deep into the armpit. Pump upward and release. Do this ten to twenty times.

  • Grab your entire breast and move it upward toward the armpit. If your breasts are large, this may take more than one hand position.

  • Do this ten times.

Grab your breast and pump directly inward toward the chest wall. Do this five times.

Holding your breast stable, pump the upper inner quadrant of your breast up toward your neck. Do this five times.

You can do the pumping more than the recommended number of times if you like.

We apologize that it may be difficult to explain these movements verbally without showing you movements.

Please note that the lymphatic system has a one way valve so you cannot pump it backward by mistake and cause harm.

Remember, when working on your breast tissue:

  • Focus on creating movement.

  • Donít worry too much about proper direction.

  • This pumping action is different than massage.

  • As you move the breast in the initial direction, use some pressure.

  • Then release and let the breast return to its normal position. It becomes a pumping action.

  • On the move up, use pressure and then release to allow the breast back.

  • This mimics and enhances the natural movement of the lymph system.