Content

• To step
• Part 1 of 2: Exercises for firm buttocks
• Part 2 of 2: Exercise for firm breasts
• Tips
• Warnings

Breasts and buttocks are the most attractive and eye-catching aspects of a woman - so it's important that they look their best! If you want to know how to work on the shape of your butt and make your breasts firmer with simple, no-nonsense exercises, look no further! Read on to step 1 to get started.

To step

Part 1 of 2: Exercises for firm buttocks

1. Do lateral step-ups. Lateral step ups are another easy and effective exercise for shaping your butt. To do this you need a bench or a step and a set of dumbbells of 2.5 kilos (optional).
   • Stand with your right side next to the bench and hold a dumbbell in each hand (if any), and in front of your thighs.
   • From that position, step aside and place the right foot on the bench. Keep your left leg straight down.
   • Hold this position for a count or three and tighten your glutes all the time.
   • Fall back to the starting position and repeat the exercise 10 to 15 more times before moving on to the other leg.
2. Do deadlifts. Deadlifts are a great full-body exercise, but they are especially good for shaping your gluteus and hamstrings. You do need a set of dumbbells for this exercise - a set of 2.5 pounds is sufficient, but 5 to 7.5 pounds provides a firmer workout. This exercise goes as follows:
   • Place the dumbbells on the floor in front of you, and stand up straight with your feet hip-width apart.
   • Then drop to the floor and keep your head and upper body upright.
   • Grab both dumbbells with an overhand grip. Make sure both arms are completely straight and don't keep your back arched or bent over.
   • Now slowly bring yourself back to a standing position, from your legs, and tighten your glutes. Pull your shoulders back and push your hips forward.
   • Carefully lower the dumbbells to the floor and stand up straight. Repeat this exercise 10 to 15 times.
3. Practice pilates or yoga. Taking pilates or yoga classes is a great way if you want a more shapely butt - but it's great for the rest of your body too!
   • Yoga and Pilates train your entire body, without using extra weights.
   • In addition to shaping your buttocks, this type of workout lengthens the muscles through repeated stretching - which helps to keep you from looking massive, something most women don't like.
   • Try to find out if there is a yoga or pilates course nearby, or check out what the local gyms have to offer - often they have different forms of training with an emphasis on stretching and stretching, or even offer yoga and the like. On.
   • Try to go at least twice a week for best results.
4. Do aerobics for your butt. Getting a firm butt isn't all about stretching, stretching, and strength training - it's also a good idea to include some exercises in your daily cardio workout!
   • Walking / jogging / running uphill offers the best workout for your thighs and butt, so get out there and find some hills (if you can find them) or climb stairs (in a stadium). If you are not an outdoors person, switch to the Stepmaster in the gym, or move the treadmill up a steeper slope than usual.
   • Other machines you can use include the elliptical trainer and the stationary bike, as these are great for endurance training, while also toning and shaping your buttocks and legs.
   • Remember - short training with a lot of resistance will build muscle, while endurance training with little weight will make your muscles leaner and give them more shape.

Part 2 of 2: Exercise for firm breasts

1. Do push-ups. Push-ups are great exercises for the chest muscles that provide support for the breasts. To perform correctly:
   • Lie forward with your arms stretched out underneath you, and place the hands flat on the floor, just wider than the shoulders. Rest your feet on your toes or the pads of your feet.
   • Slowly lower yourself to the floor by. Go through your elbows and drop to the floor until you almost hit the floor. Keep your back straight and tighten your abs.
   • Push yourself back up and do another 15 to 20 reps.
   • If this exercise is too difficult for you, you can adjust it by leaning on your knees instead of your feet.
2. Do t-planks. This exercise helps stretch the chest and builds muscle, while also improving the appearance of your arms. You need a set of dumbbells of 2.5 to 5 kilos for this. The correct implementation is as follows:
   • Take a dumbbell in each hand and stand in the same position as you do for push-ups (resting on the dumbbells). Place the feet a little more than a hip-width apart for more stability.
   • Lift your right hand straight up, raising your arm above your shoulder. Your body should now be in a "T" shape.
   • Return to the starting position and repeat the exercise with the left arm. Continue until you have done 10 reps with each arm.
3. Do the bench press. Bench press makes your breasts firmer and gives them a better shape. Moreover, you train your arms with it. You need a set of dumbbells that weigh 2.5-10 pounds to do this exercise.
   • Lie on your back, on the floor or a training bench, with a dumbbell in each hand, palms facing away from you.
   • Bend your elbows so that your amen form a 90 degree angle and keep your upper arms perpendicular to the horizontal.
   • Now slowly extend your arms to the ceiling, straight up.
   • Gently return your arms to their starting position and repeat the exercise 15-20 times.
4. Do flyes. The chest fly works the muscles in your chest, making it look like you have bigger and firmer breasts. You need dumbbells weighing 2.5 to 5 pounds for this exercise.
   • Lie on your back, on the floor, with your knees bent and feet flat on the floor.
   • Hold a dumbbell in each hand and open your arms, as if you were clutching a tree.
   • Raise your arms so that the palms are facing each other, until your hands are almost touching (above your chest). Just imagine giving someone a huge hug!
   • Now slowly lower your arms to the starting position and repeat the exercise 15 to 20 more times.
5. Do elbow squeezes. This is a simple exercise that works the chest muscles for firm, prominent breasts. Again, you need a set of dumbbells.
   • Stand up straight and hold a dumbbell in each hand. Lift the weight to eye level and bend the elbows so that they form a right angle. Imagine your arms as goal posts.
   • Bring your elbows together, keeping your arms parallel. Do not allow the weights to drop below eye level.
   • Push your elbows out again and return to the starting position. Repeat this 15 to 20 more times.

Tips

• Drink plenty of water and get enough sleep so that you stay alert and don't dry out during training.
• Stretch your muscles regularly for better muscle definition and health!
• Exercise regularly. This is the most important part of the process - if you don't exercise often enough, you will lose muscle mass and weak muscles, which will not benefit the shape of your entire body, including your breasts and buttocks. So make a schedule and stick to it!
• In addition to the exercises for your upper body, also use weights to see faster results.
• Rest for 5 to 10 seconds between each series.

Warnings

• It's important to stick with it and stay consistent for best results, but don't overtrain or you could cause damage to your muscles.
• Don't ask too much of your body. If you find yourself feeling dizzy or exhausted, take a short break before resuming the workout.