Taylor Ryan is a personal trainer dedicated to educating women to get the best body they can get. Her company TotalTonedWomensClub stresses the importance of weight training as a method to get the toned and strong body they want. Check out http://www.totaltonedwomensclub.com for more.
I was asked a great question recently that went something like this... "I have two kids, what can I do to perk up my breasts?"
Not only is this a great question from a workout point of view but I also work for a breast center so I can get a bit into this one.
Breast tissue is primary composed of two things: fat and glandular tissue. As we get older, unfortunately, the breast begins a downward cycle of moving from glandular to a more fatty makeup. In fact, did you know that your breast do not even mature until after your first child? This means that post birth the cycle is starting. Which is good for you.
To get the breasts you had in your early twenties is going to be challenging. There is nothing that will change your breast in a reverse cycle but there are quite a few tricks you can do to get them to appear as if they are.
1. Since the breast is fat if you lose weight then you are going to lose breast weight as well. For some women (including myself) this is the first place I notice weight change. Now the bad part is you can not target weight loss areas, so if you do not want to lose body weight in other places as well then you may be out of luck. But with a healthy diet, increased cardio, and more weight training the weight will come off. My thing is if the girls get smaller then there is less to be "saggy".
2. Train the pectoralis muscles. These are the muscles that find a safe haven behind the breasts. When you look at a guy with nice pecks, try to think how that might help your chest look if they were behind your breasts. You have two pectoralis groups: the minor and major. Both need to be worked to get the greatest benefits. How do you do that? Use heavy weights to help gain mass. 3 set minimum of 3 reps is best. So think 95% or more of you 1 rep max.
Here are some recommended exercise moves:
Incline chest press
Standard barbell chest press
Rows
Pullup
Punching a punching bag
and the ALMIGHTLY PUSHUP
are all great workouts. For pushups and pullups just do as many as you can till failure.
Think, if you are losing breast fat but gaining chest muscle your breast will still be very much there, just perhaps may remind you of your youth!
TIP: If you ever think of getting implants please consider only having them placed in the position surgeons call "behind the muscle" . The implant is placed behind the peck muscle. This is better because when the time comes for mammograms, which should first be done between ages 35-40 then every year after 40, it allows the breast tissue to still be observed and if for some reason additional procedures need to be done (biopsies, ultrasound, treament) your radiologist will thank you. That is my soap box speech.
- Related Videos
- Related Articles
- Ask / Related Q&A
- 5 Common Weight Lifting Mistakes
- Enjoy Body Building With Perfect Weight Lifting Routines
- Why Weight Lifting Is An Exercise That Delivers Top Health Benefits
- How Weight Lifting Workouts Can Improve Your Lifestyle
- Getting No Results From Cardio? Try a Weight Lifting Muscle Building Program Instead
- Weight Lifting Rules for Skinny Runts
- Weight Lifting Routines - Weight Lifting Workouts
- Weight Lifting: Good For Toning Up or Building the Bulk
Bodybuilding - 7 Simple Tips to Build Muscle Fast
By: kdieis | 11/12/2009Here are some top tips for muscle building that you should know if you want real results with your training. After all, you go to the gym but you also want to get results for your efforts that you can see and others can appreciate.
The Best Body Building Supplement
By: kdieis | 11/12/2009So you are looking for the best muscle building supplement? Well I hope that once you have read this article you will have a good understanding at the different types of muscle building supplements available on today's market, and which one is best for you. We will discuss the top 4 of the best muscle building supplement.
Learn How to Build Big Biceps - How to Build Big Biceps
By: kdieis | 11/12/2009A lot of people want to learn how it is possible to get big biceps because of wanting to flex a strong pair of arms while others might feel that a big pair of biceps will help intimidate people. Regardless of what your reasons are in regard to learning how to get big biceps there are a few steps that you will need to take that will help ensure that you achieve your goals.
Effective Steps to Building Muscle - Why Your Workout Isn't Effective
By: kdieis | 11/12/2009After weeks on end of tough cardio workouts, a lot of people are still not satisfied with their bodies. Something just doesn't look right, and that something is lack of body muscle. Body muscle is what gives the appearance of a body that is completely in shape and flawless. Your muscle can literally eliminate any imperfections on your body that you consider to be a problem. Building muscle is about making the body look better and in some cases, completely reshaping it to suit your preferences.
Do You Want To Build Lean Muscle?
By: kdieis | 11/12/2009There is a difference between being overweight and being muscular. It's true, and it is also extremely visible on the surface. When someone is overweight, their body appears totally out of proportion. A tight, toned, muscular body will appear to be in complete symmetry and each part will compliment the other. Are you sick of just being overweight? A lot of people focus on building muscle and just end up getting fat.
How You Can Build Muscle Fast
By: kdieis | 11/12/2009So how do you build muscle? The answer is by making a routine. However, it can't be just any routine. Your routine must include things that will help your muscles develop. A good routine has healthy food and regular exercise, but if you are looking to build your muscles fast you will need to incorporate 3 things into your routine.
Muscle Building, How to Build Muscle
By: kdieis | 11/12/2009I no that tricep curl were something I hated doing and I couldn't incorporate this exercise into my body building routine. So I tried something else, until I found exercises I could do.
Muscle Building Food - Top Foods That Build Muscle
By: kdieis | 11/12/2009Proteins are essential for building muscle. Proteins are used by your body to repair and build muscle tissue which is something you will need in your diet as your muscles will be developing through various exercise. Some good sources of protein are red and white meat, eggs and beans. For the meats remove some of the skin as it is full of fat which is one thing you don't want to be consuming.
Get Beautiful Shoulders With These Exercise Moves
By: Taylor Ryan | 07/01/2008 | Muscle BuildingThis is geared towards women to show them the best exercise moves to sculpt great shoulders and arms. The moves are through weight lifting.
Myth Busted: Does Muscle Weigh More Than Fat
By: Taylor Ryan | 27/12/2007 | Muscle BuildingThe old myth that muscle weighs more than fat is discussed to provide an understanding for women wanting to build muscle and lose fat.
Interval Training Is Key For Women To See Cardio Results
By: Taylor Ryan | 27/12/2007 | WellnessInterval training is the cardio program where intensity is changed throughout the workout to get maximum results. Workouts should last no longer than 20 minutes and include going from an easy pace to a heart pounding hard pace.
How Can I Increase My Breast Size Through Exercise?
By: Taylor Ryan | 14/12/2007 | Muscle BuildingMany women look in the mirror and wonder how they can perk up their breasts. This article explains if it is possible and how to give it a try.
Kick Higher And Better Than All The Other Women In Your Kickboxing Class
By: Taylor Ryan | 06/12/2007 | Sports & FitnessThe importance and benefits of stretching go beyond decreasing muscle soreness. Flexibility also improves your over all performance.
Diet Fads Versus a Sensible Diet
By: Taylor Ryan | 30/11/2007 | NutritionPeople often get drawn into the latest and greatest diet fads. These diets promise long lasting and fast results, but unfortunately hardly ever pan out as expected. The most important thing to diet and health is understanding how to have a healthy, nutritous diet and not a fad.
Gym Ettiquette 101: Manners Every Gym Goer Must Know
By: Taylor Ryan | 29/11/2007 | Sports & FitnessMost gym goes are uneducated in the proper behavior for the gym. Like any other public area there is a right and a wrong way to act.
Get A Tight Toned Butt In Time For The Holidays With These Great Exercises
By: Taylor Ryan | 28/11/2007 | NutritionOffers great leg and butt workout moves along with other tips to assist women in getting in shape fast for the holiday season.