BREASTS are undeniably beautiful in all shapes and sizes, but if you feel slightly self conscious of your chest area, then there are ways to give yours a lift naturally.
While it’s impossible to increase the actual size of your breasts without surgery, it is possible to work out the muscles around the area.
A post shared by Emma Frain (@em.frain) on May 10, 2017 at 11:47am PDT
By targeting these certain muscles, you can give you bust a lift the natural way – and work on strength elsewhere, too.
Emma Frain, who’s a personal trainer and Head of Fitness at Protein World explains the moves below that will focus on the chest.
According to Emma, these four workouts will “make that area appear perkier” and are “key to boosting your bust”.
Also, they can all be done in the comfort of your living room, as you only need a set of dumbbells and an exercise ball.
Push ups are a great exercise as they target your abdominals and pectoral muscles.
Lie face down on the floor with your hands flat and under your shoulders.
Engage your core, keep your spine inline and push off the ground, straightening your arms.
Bend your arms pushing the elbows back to a 45 degree angle to the body to lower your body back down towards the ground, pause as low as you can go and then repeat the movement.
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This exercise will primarily target key muscles in your chest.
Stand with your feet shoulder width apart, arms straight and by your sides, palms facing out holding dumbbells, keeping arms almost straight but with a slight bend at the elbow, and make sure your shoulders are relaxed.
Take your arms out to the side and straight up above your head.
Repeat the motion back down to return your arms to the sides of your body in the starting position.
This is another great exercise to build your pectoral muscles.
Sit on the floor with a swiss ball at your lower back, knees bent and feet flat, leaning into the swiss ball.
With a dumbbell in each hand, start with your arms straight out in front of your chest (slight bend in the elbow) and slowly lower and open your arms out to the sides with your palms facing up.
Stop when your arms are straight out to the side and in line with the body, then return to the start position by squeezing your chest and bringing your arms back up over your chest to bring the weights together.
Although you will feel these targeting your triceps, they are also a key exercise for toning your chest muscles.
Sit on a chair or a box with palms flat on the edge.
Lift your bum and take a step away from the box so that your feet are flat on the floor and your bum is raised in line with your hips.
Bend to 90 degrees at the elbow and lower your body down towards the floor (without touching the floor), then use your palms to push off and return to the starting position by straightening the arms.
Emma recommends doing 12-15 reps of each exercise back to back in a circuit, resting for a minute, and repeating four times.
Alternatively, you can perform 12 reps of one exercise, rest for 30 seconds, then repeat the same exercise again three to four times before moving onto the next one.
Not only will these give you a brilliant bust, they'll also work on your abdominal muscles and arms - so your whole upper body will thank you.
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