We all want to look great in a swimsuit top or bra. Fortunately there are some great basic exercises you can do without a gym and without a personal trainer. All you need is your body, a set of dumbbells and an inflatable exercise ball. These are very budget-friendly fitness essentials that will keep you in great shape (as long as you use them properly)!
Pushups
The Pushup.
So many women hate pushups, but when they practice doing them daily and increasing the amount of reps as they progress, they usually appreciate the effort they’ve made.
Start on a flat surface with your hands shoulder width apart. Squeeze the tummy and butt, and do not arch your back. Make sure your body is aligned in a straight line.
Press down, pushing your shoulder blades together and leading your chin toward the ground. Your elbows should be parallel to the ground when you push down. Push back up, and repeat. Inhale as you come up, and exhale as you press your body toward the ground.
Start out with 3 sets of 12 repetitions, then increase as you feel ready! Push yourself to do this one. It really helps increase upper body strength and lifts your chest area. It also helps give excellent cleavage!
The Chest Flye.
This is one of the best exercises you can do for the shoulders and chest. It truly defines that sexy cleavage you’re looking for in a bra or swimsuit..or simply, naked. It’s also wonderful because you’ll be able to lift heavier objects throughout your day. So, it’s a functional activity as well.
Chest Flyes, Step 1
Lie on your exercise ball, making sure your upper back is pressed against it and you’re squeezing the legs, abs and glutes as you balance the rest of your body off the ball as pictured. Don’t arch and don’t slump. Make sure your butt is in line with your knees and that your knees are parallel to the floor. Start out with one 5-8 pound dumbbell in each hand. Push hands together with the pinkies facing inward.
Chest Flyes, Step 2
Slowly pull your arms down and back with a slight bend at the elbow. Aim to push your shoulder blades together as you exhale 1, 2, 3, 4. Then, push back up as you count 1, 2, 3, 4. Do not bring your arms or fists completely together. Leave about three inches of space between the fists as you lift your arms back to the starting position pictured above.
Try 3 sets of 12 repetitions to start, then increase the number of repetitions. Remember, don’t use heavy weights. Light weight, about 5 pounds to 8 pounds in each hand, is perfect in the beginning. As you progress and feel as though you’re getting used to the weight, you’ll want to gradually increase the load as well as number of reps.
The Chest Press.
This is a variation on the chest flye. Use the same dumbbells you used in the first exercise. Start by lying on your exercise ball with the middle and top parts of your back pressed against the ball.
Clenching your weights, make sure your thumbnails are touching and your pinkies are out on the ends. Fronts of the wrists should be facing you.
Push your arms down to a 90-degree angle. This time, exhale slowly as you count 1, 2, 3, 4 and pull the dumbbells toward your chest. Your wrists should be facing forward and the goal should be for your shoulder blades to be touching by the end of the exertion.
Push back up, inhaling as you count 1, 2, 3, 4.
Again, start with 3 sets of 12 reps and increase as you become familiar with the exercise.
As always, if you’re not sure, check with your healthcare provider before performing any physical activity!
HollyPinafore.org takes no responsibility for injury or illness due to our suggested exercises.
