The Boob Workout: The 5 Move HIIT Circuit to Perk UP!
Even the most resplendent rack can be ravaged by the hands of time. It doesn't matter if you don't smoke, drink or worship the sun (all things that can accelerate breast saggage), the fact that breasts will eventually become less perky, #FitFam, is a fact of life. There is, however, something you can do about it that does not involve going under the knife (but that’s definitely an option if you want to go that route!)
However, if you want to try less drastic measures first — that are also, granted, less expedient in their delivery — keep reading. We've developed a workout for that'll help you lift your boobs by conditioning your chest.
First, let's dispel a pervasive myth that may be holding you back from a fundamental understanding of — and acceptance of — your body.
BOOB MYTH: You can tone your boobs with exercises.
Nope. Boobs are fat and glandular tissue. You can lose the fat, but you can't tone it (or the tissue). What you CAN do is strengthen the ligaments (called Cooper's ligaments) that attach to your chest (pectoral) muscles. This WILL help you get perkier, tauter ta-tas.
But you're going to have to target your chest regularly (at least twice a week) and lift using resistance. Combine bodyweight exercises with load bearing moves for the best outcome. You can get our best-selling Dumbbells FREE when you shop the BodyRock Sculpt Bar with weights. Simply add this bundle to your cart and use code 'FREEDBS' during checkout.
While some of the moves you'll see here can be done with bodyweight, you do will need to lift hard and heavy during the resistance moves if you want to see results.
And you WILL get results. You just have to give the routine time. Think six weeks at least to six months to see a real difference. Everyone builds muscle differently, and even the way we build in different parts of our bodies can vary dramatically, so we can't be more specific with the timeline, but we can say if you stick with it, improvement will be in the bag. And the lack of sag.
Note on the workout design: since excess body fat is a contributor to breast sag, this routine has been designed to target your chest, but also, work other muscle groups so that you can increase your overall lean muscle mass, and burn more fat.
Note on workout time: Our Boob Workout features five moves that are to be done four times through in a circuit. They are timed exercises, so set your timers to 50 seconds work, and 10 seconds rest.
Let's do this!
The BodyRock Boob Workout
Arnold Presses
Featured Equipment: Dumbbells
Note on form: Don’t allow your elbows to fall down! Keep them up, at chest level, at all times.
Bridge Barbell Pull-Over & Chest Press
Featured Equipment: BodyBar
Notes on form: Bring arms back overhead without resting the bar on the floor. Squeeze up through your glutes to max out your butt workout. Keep a soft bend in your elbows so the work stays in your muscles, not your joints.
Resistance Band Chest Flys
Featured Equipment: The Pink Thing
Note on form: Keep your shoulders relaxed and focus on squeezing your chest as you move your arms in toward each other. To make the move less or more challenging, hold on to different ringed grips of The Pink Thing. The instantly customizable resistance is just ONE of the many reasons we love this band!
Shoulder Taps
Featured Equipment: Weighted Vest *Optional
Notes on form: Keep your spine flat and hips inline with the floor — don’t let your pelvis sag down! The vest is optional, but it’s a great way to increase those lean muscle gains in your arms, chest, back and core!
Decline Push-Ups
Featured Equipment: Challenger Bars
Note on form: Keep your spine straight & long. Don’t allow your hips to sag toward the floor. If the decline is too challenging, do the move on the floor. Drop to your knees if necessary.
Dips
Featured Equipment: Challenger Bars
Note on form: During the dip, keep your feet closer to your body to make the move easier. Extend your legs for more of a challenge.
How’d ya do? Smash out this workout and let us know how you did in the comments. Get the gear you see here and give your breasts a lift! Shop THE GREAT CHALLENGER SALE EVENT & get FREE Weighted Vest, Foam roller, Thermal water bottle, Yoga Bag & 30 days of Sweatflix trial when you buy the challenger bars. Simply add this bundle to your cart and use code 'CHALLENGER' during checkout to get the discounted price. Hurry! The offer ends June 28, 2019.
