Tip-a-licious Thursday

BOOBS BOOBS BOOBS...Yes, you read that right! Today we are going to talk about boobs. Not matter how young or old you are, your breast will eventually sag. The reason for this is that breasts do not have muscles. They have ligaments, connective tissue, fat, and of course outside skin. Gravity pulls down the ligaments and skin can stretch which leads to sagging. (Boo to gravity!) As I was watching Dr. Rey (Dr. 90210) on HSN, I learned that from your sternal notch to nipple the distance should be somewhere between 17 - 21 centimeters. (Learn more about notch to nipple measurement here). I never knew about this whole notch to nipple measurement until I seen Dr. Rey measure one of the models wearing his shapewear line.

Are you considering surgery?
Well before you spend thousands of dollars on breast augmentation, try a few of these things to prevent sagging/further sagging:
  1. The easiest way and best way to prolong the sagging is with a bra. A good supportive bra is a must. Wearing a bra counters the gravitational effect. Also consider sleeping in a comfy bra or good sports bra! According to Dr. Rey if you sleep bra-less, your breasts fall towards your armpits which stretches the ligaments and causes a little sagging. (After hearing this I started wearing my Under Armour to sleep)
  2. Change your diet & maintain your weight. Weight fluctuation can cause your breast to sag.
Here are some awesome exercises that can help shape your breasts:

Try the fly. "To build more muscle, try what's called the dumbbell fly, using a pair of one- to three-pound weights," says Peggy Norwood-Keating, director of fitness at Duke University Diet and Fitness Center in Durham, North Carolina.

To start, pick up one weight in each hand, then lie back on the floor. Extend your arms out at shoulder level on the floor with your palms up, clutching your weights. The weights should be parallel to your body.

Draw both arms straight up together above your body, keeping your elbows slightly bent, so that the weights meet over your chest, says Norwood-Keating. Then, return the weights out to your sides at shoulder height, as if you were drawing a semicircle or half-moon over your body.

Repeat the exercise 12 to 15 times, then rest for 1� minutes, says Norwood-Keating. Repeat the exercise a second time and rest once again. Then repeat the exercise for a third and final set.
The stronger you become, the more weight you'll be able to handle. This means that you should be able to gradually increase your weight (by one to two pounds) while decreasing repetitions (8 to 10) in order to work your muscles gradually, says Norwood-Keating. Your goal here is 8 to 10 repetitions in three sets.

Try a chest press.
A variation on the fly that also builds chest muscle is the chest press, says Norwood-Keating. This time, pick up a five-pound dumbbell in each hand and lie back on the floor. Extend your arms and hold the dumbbells up in the air over your chest, parallel to your body. Then, bend your elbows and lower the dumbbells toward your chest, with your elbows out to the sides at shoulder level. Extend your arms straight back up over your chest and repeat the exercise 12 to 15 times. Rest for 1� minutes, then do a second set of 12 to 15 repetitions. Rest again and do a third set.

As with the previous exercise, if doing this exercise as described gets easy, increase your weights by one or two pounds. Your goal, says Norwood-Keating, is the same as above: 8 to 10 repetitions in three sets with as much weight as you can safely and comfortably handle.

Round out your workout. All these exercises may be great for your chest, but you need to round out your workout with an exercise that strengthens your back muscles, says Norwood-Keating. Otherwise, you're likely to become round-shouldered and weaken your back. So pick up a five- to ten-pound weight in your left hand, then lean on a bench or a low, sturdy table by placing your right knee and right hand down on its surface. Your left foot should be on the floor.

Bend your left elbow, bring the weight up to your armpit and try to squeeze your left shoulder blade toward your spine. As you resist gravity, slowly lower the weight back down until your arm is fully extended. It won't be easy, but resist letting the weight fall by squeezing with your left shoulder blade as the weight returns to the starting positon, explains Norwood-Keating.
Repeat the exercise 12 to 15 times, rest for 1� minutes, then do a second set of 12 to 15 repetitions. Rest again and do a third set.

By working your pectoral muscles, a.k.a your chest muscles you can make your breasts appear bigger, firmer and more shapely. However, please keep in mind that the above exercises will help shape your breast but will not do anything for sagging.

1 comment:

Anonymous said...

I've always worn a lightweight bra to bed. I thought I was the only one! After nursing three children they've taken a beating and need all the help they can get.

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