Real talk: There's not a workout on earth that will lift your breasts. That's mostly because exercise only works your muscles, not your sagging skin. That said, surgery isn't the only way to beat gravity.
"These exercises are the next best thing," says Tanya Becker, co-founder and chief creative officer of Physique 57, a barre-based fitness empire beloved by celebs like Hilaria Baldwin and Alessandra Ambrosio. "They will strengthen and tone up all of your chest muscles and improve your posture," she says. And when you stand taller and stronger? You'll benefit from the ~*illusion*~ of perkier breasts.
Instead of surrendering to a super-supportive bra and calling it a day, start practicing these moves, demonstrated by Physique 57 instructor Shoba Narayan. All you need is one pair of 2- to 3-pound dumbbells and an inflated playground ball (or small Swiss ball). Complete as many reps as you can in 60 seconds, switching sides halfway through when you need to, then progress to the next exercise.
Pin this version to keep on hand the next time you hit the gym:
Shoba is wearing Sports Bra, BETSEY JOHNSON, $34; Cropped Leggings, IDEOLOGY, $50; and Sneakers, NIKE, $99.
1. High-Low Ball Squeeze
How to do it: Press a small playground ball (or small Swiss ball) between your palms. (Don't have either? Just press your palms together and proceed.) Take a wide stance with your toes pointed about 45 degrees outward. Bend your knees and elbows about 90 degrees, and bring the ball to your chest as you engage your pectoral muscles to squeeze your palms together. Extend your arms to bring the ball straight up overhead as you extend your knees to come up halfway, then squeeze the ball between your palms as you bend your knees back to a 90-degree angle. Pulse up as you bring the ball back to chest height to complete one rep. (You should be feeling a ~*bonus burn*~ in the butt and thighs.)
2. Bent-Arm Chest Openers
How to do it: Grab one dumbbell in each hand and take a wide stance with your toes pointed about 45 degrees outward. Bend your knees and elbows about 90 degrees, and bring the weights out to your sides with palms facing forward, wrists stacked over elbows. From this position, engage your chest muscles to squeeze the arms together in front of the body. Release with control to complete one rep, staying low the entire time to tap into your butt and thighs.
3. Single-Arm Chest Fly
How to do it: Sit on a mat with your legs outstretched, toes pointed, and a playground ball or rolled-up mat behind your lower back for support. Grab one dumbbell in each hand and extend your hands in front of you at shoulder-height with your palms facing up. Lean back about 45 degrees. From this position, open your right arm to the right side, twisting from the waist until the weights are as far apart as possible. Engage your chest muscles as you bring the weight back to starting position to complete one rep. Continue for 30 seconds, then switch sides, this time opening to the left.
4. Hands Plank Step-Ins
How to do it: Get into plank position with your shoulders stacked over your wrists, and your body in a straight line between the top of your head and your toes. From this position, step your right foot toward your right hand. Step your left foot toward your left hand. (If you're all like, "Why am I moving my feet to work my chest?" it's because this shifts your weight forward, isolating the muscles that support your breasts. Just try it.) Step your right foot back. Step your left foot back. That's one rep.
5. Hands Plank Reaches
How to do it: Get into plank position with your shoulders stacked over your wrists and your body in a straight line between the top of your head and your toes. From this position, lift your right hand and extend it straight out in front of you. Put your right hand back on the floor and extend your left hand out in front of you. Return to plank position to complete one rep. Continue to alternate sides. Keep your hips square to the ground for a bonus burn in your core.
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Elizabeth Narins is a Brooklyn, NY-based writer and a former senior editor at Cosmopolitan.com, where she wrote about fitness, health, and more. Follow her at @ejnarins.
