Chest Pads: 5 Exercises To Firm Them
When engaging in physical activity to achieve a lean and toned body, people tend to focus on exercises for the arms, abdomen and legs. However, it is advisable to pay the right attention to the bibs as well.
There are those who believe that toning the chest muscles maintains the elasticity of the skin in the area and consequently tones the breasts.
In the next few lines we propose some exercises to do at home to tone the pectorals .
1. Aerobic exercises
If you want to start with a low intensity activity but with guaranteed results, then aerobics exercises are a great choice.
You can choose from various alternatives, such as dancing, swimming, running, walking or cycling. These activities will help you burn calories and improve your cardiovascular system.
The main source of energy to perform these exercises is fat, and for this reason immediate results are seen in terms of weight loss.
2. Exercises for the pectorals with weights and dumbbells
This exercise will help reduce the accumulated fat in the breast area. You only need a pair of dumbbells and follow these steps:
- First, stand upright, with your back straight and legs together.
- Then, bend your legs while paying attention to your posture and looking straight ahead.
- Then, breathe deeply and hold a dumbbell in each hand.
- Extend your arms at hip level.
- Then, slowly raise them up to your chest, without flexing them.
- Finally, do 4 sets of 10 repetitions each.
3. Exercises for the pectorals: pushups
Push-ups are essential to tone muscles and reduce breasts by eliminating chest fat. You can perform them anywhere and in fact, they are not complicated at all.
- First, lie on your stomach on the floor or on a mat.
- Then, place your palms on the ground and do the same with your toes.
- Then, fold your arms and place your hands at chest height.
- Stay straight.
- Now rise and fall with pushups.
- Finally, do 3 sets of 15 repetitions.
4. Contractions of the chest
If you want smaller, firmer breasts, this is the exercise for you. You can do it with a ball or any other object you can compress.
- To begin, stand up and spread your legs slightly apart.
- Grab the ball with both hands. You have to keep it at breast height.
- Begin to squeeze firmly until you feel the contraction of the pectorals.
- Holding the compression for 5 seconds to work the muscles.
- Finally, do 10 repetitions and over the last, try to double the duration.
5. Chest Exercises: Ballerina Arms
This exercise helps to reduce the breasts and generally defines the muscles and slims the figure, including the pectoral area.
- Stand up and keep your spine straight.
- Put your legs together and lean your chest slightly forward.
- You have to keep your head straight and looking forward to avoid pain in your neck.
- Raise one arm by bending it slightly, so that the fingers are level with the head (simulating the posture of a dancer).
- Return the arm to the starting position and repeat 10 times.
- Rest and change arms.
- Perform 3 sets of 10 repetitions with each arm.
More tips for better results
- Practice physical activity daily.
- Exercise all areas of the body, not just the chest area.
- Don’t forget to stretch, both before and after exercise.
- Follow a balanced diet and drink sufficient quantities of water.
- Always use an appropriate bra; in fact there are several models suitable for sport.
- Maintain good posture, regardless of whether you play sports.
- Avoid excesses of fatty and sweet foods that increase body fat. It is recommended to increase the intake of fruits, vegetables and proteins.
- Remember that exercise and food must always go hand in hand.
Which one will you start with? Whatever your answer, remember to practice them consistently in order to get good results. It will be of little use to exercise occasionally and then return to the sedentary lifestyle.
It is also important to correct your eating habits and follow a complete and balanced diet. This is the ideal combination for getting results.
