Exercises for the breasts and pectoral muscles, as suggested by Exercise coach Ms.Namrata Birmi and Co-authored by holistic practictioner Priyadarshini and Roopashree Bhat

As I move along from the previous blog of going braless, it becomes necessary to address the way ;we can live it up braless , yet not having to deal with the sagging breasts often associated with not wearing the bra.

Breast exercises come in quite handy to uplift the sagging breasts over age and can be used judiciously .

Strength training, cardio exercises and flexibility ( yoga and stretching) play a major role in the overall fitness and well being always.

We need to necessarily understand the difference between fat and flab against fit and healthy .One can be lean and anorexic , yet not be healthy always .

We can start with the simple pectoral exercises to begin with.

We are grateful to  Ms.Namrata Birmi , who  helped us with these simple yet effective regimen. Given below are a list of pectoral exercises that can help in holding up the sagging breasts. 

1st exercise 

Hear no evil, see no evil, speak no evil exercise .

It requires one to stand straight and chin up Hands are held joined at the back of the head and then elbows are joined in and taken out engaging the muscles. This also engages the ligament needed for pulling breasts up.

2nd exercise unicorn pose 

Hands are held in clasped position above the head ( as in the namaste position shown below) and  then getting the elbows to join in and out at the front.

3rd exercise  

This can be made interesting using a filled one litre bottle as an alternative to weights.

It is held by both the hands behind the lower back and then the hands are pulsed in the upward position, slowly and diligently.

4th exercise

This exercise can be done with or without weights( filled 1 litre bottles).

Here, both the hands are outstretched on their respective sides upto shoulder level( as in hanuman way) and then brought together at the front elbow level, to and fro.

The hands can be pulsed up and down , at the initial position too.It is always important to hold the muscles tight and never let them loose.

5th exercise 

This involves holding a weight/ bottle in the clasped position above the head and then moving the hands , in an up down motion backwards , to the shoulder level. 

All the above mentioned exercises can be done in repetitions of 15 to 20.

Last one on the list is the cobra pose or the outstretched body .

Lying down flat on the stomach, with the hands by the side at a distance from the chest, the chest muscles are raised as shown below..

Thie also stretches the back and shoulder and helps relax the body due to sitting for long working hours .

These exercises can be watched on the link given below as demonstrated  by the exercise coach Ms.Namrata Birmi.

https://youtube.com/watch?v=wE-9yTksu0M&feature=shares

 We need to understand that exercise and healthy eating go hand in hand.. we are what we eat. So healthy eating is always the mantra. 

Women are often encountered with time crunch when it comes to devote time for themselves. Exercises don't bear effect overnight and have to be made a way of life and to see the required results. We can begin with the above said ones to strengthen the pectoral muscles and add more .

So lets begin!!!