In general, doing strength training exercises using a light and comfortable weight and higher repetitions in each set will tone your body and you will not have to worry about becoming too muscular or bulky. This type of strength training will also accelerate fat burning and general weight loss giving your entire body a more toned and healthy appearance.
If your body is naturally thin, and your exercise and dietary goals are to improve the appearance of your breasts, consider increasing the amount of calories you take in as you exercise. Breasts are primarily made up of fatty connective tissue, and just like the rest of the fatty tissue on your body, it can be toned and lost as you exercise. Adding healthy calories to your diet can help to fill in your breasts.
Building your pectoral (chest) muscles underneath the fatty tissue of your breasts with strength training can help improve the size, firmness, and shape of your breasts.
Chest presses: Lie on a flat bench (or yoga ball if you can balance) with your knees bent and your feet flat on the floor. Using a weight you are comfortable with, get into the starting position by holding a dumbbell in each hand with your elbows bent at a 90-degree angle. Using your chest muscles, push the dumbbells straight upwards and bring them back down to starting position using a fluid and slow motion. This is one repetition. Do 3 sets with 12-15 repetitions in each set.
Push-ups: Lie on your stomach with your feet together and your palms flat on the ground. Balance either on the tips of your toes or your knees (depending on strength) and use your chest muscles to push yourself off the ground until your arms are extended while keeping your body in a straight line from the top of your head down to your toes or your knees. Keeping your body in that same position lower yourself back down towards the ground until your elbows are at a 90-degree angle and your face is about 2 inches from the ground. This is one repetition. Do 3 sets with 12-15 repetitions in each set.
Toning the muscle in your shoulders and your back will help give you an overall fit appearance while improving your posture and adding to the appearance of larger more shapely breasts.
Bent-over lateral raises: Stand with your feet shoulder width apart, toes pointing forward, knees slightly bent, arms to your side holding a light dumbbell in each hand, and keeping your back straight slowly bend forward at the waist just below 45-degrees. Keeping your arms straight, raise the dumbbells outward and upwards until they are at the same height as your shoulder and bring them back down to your sides in a fluid and slow motion. This is one repetition. Do 3 sets with 12-15 repetitions in each set.
Push-up Row: This is a great exercise that will combine both the pectoral and back muscles to save time and increase efficiency. Lie in push-up position as described above but holding a dumbbell in each hand rather than having your palms flat on the floor. Push yourself off the floor with the same motion used in the push-up. However, at the top of the push-up, bring one hand from the floor up to your chest keeping your elbow tucked in toward your body. Lower your hand back down to the floor and then lower your body back down to the starting position of the push-up all in a fluid and slow motion. Repeat using other hand. This is one repetition. Do 3 sets with 6-8 full repetitions in each set.
To see some demonstrations and get some other ideas check out the vid below:
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