Hi ammas,can you suggest some simple excercises which can be done at home and will help to move the muscles of thw whole body?I cannot go swimming or cycling,even skipping is difficult for me as I live in a first floor apartment, and have a 2 yr old.I donot have any gyms nearby my home also.I have started doing light excercises.But I need some excdrcises which will move all the muscles in my body.
Secondly,I would want to know about bust strenthening excercises.I breastfed my daughter until she was 2 yrs ols, and one of my breasts is larger than the other,and the sag is prominent in the larger breast,rather than the smaller breast.Please suggest excercises which can be done to strenghthen the bust muscles.I know that sagging cannot be alleviated completely,hence I am asking for supporting excercises.Thanks.
You can use exercise bikes, elliptical trainers, treadmills, cardio exercises. These gadgets do not occupy much space and do not exert weight on your purse strings. The cardio-session spanning around 20 minutes of aerobic work out three times a week is deemed fit for an individual. Having an indoor cycle, treadmill and elliptical trainer provides for an intensive fat burning cardio workout.
The flat fitness rings, energy ball, stepping stones, bands, agility ladder, wobble board, the bosu ball, medicine ball, fitness or Swiss balls, light-weight dumbbells are some of the gadgets used for fitness programs in the functional training.
The fitness balls, medicine balls, leg weights are all light weight gadgets which work on the stabiliser muscles, and thus help maintain the overall balance of the body.
Most commonly, breasts start sagging after you have weaned your child from breastfeeding. .
Sagging largely depends on your skin and its elasticity. More elastic skin will be able to recover from constant pulling and stretching, and after weaning, such breasts may not sag.
Cream
Moisturise your breasts regularly, twice a day, when breastfeeding. This keeps the skin nourished.
Massage
Massage your breasts for at least ten minutes everyday, to keep skin supple and boost circulation in the breasts.
Exercise
Exercise regularly. Exercise forces some movement of the breasts, and this helps strengthen them and boost circulation. You could do exercises that target the chest muscles to give the impression of firmer breasts. No exercise targets your breasts, and exercise by themselves cannot firm saggy breasts.
Feeding style
If you tend to rest your baby on your lap and bend down while breastfeeding, your breasts are certain to sag. The way you breastfeed can help reduce sagging. Place your elbow on a high cushion so you can cradle your baby higher in your arms. Position your baby so he sucks outwards and not downwards. Place your entire other hand under your breast, and offer it to your baby. Keep holding and supporting your breast well while breastfeeding. This will not prevent sagging, but will reduce its effect.
Bras
Make sure you wear a bra that gives you proper support during your pregnancy and when breastfeeding. In general, not wearing a bra forces your breasts to rely on self-support, and this strengthens them. However, this could also work against you, as bras give the breast support and help delay gravity’s effect, especially during pregnancy and breastfeeding, when the added weight pushes your breasts further downwards. So going about braless all the time could also make breasts sag. Your best bet would be to wear a bra most of the time, and to go braless every once in a while, expect when pregnant or nursing.
You can go walking in your neighbourhood. It is the best exercise. More information on walking to lose weight is available at http://www.toloseweight.org/walking…
Regular exercise or physical activity can do everyone a world of good. It helps prevent heart disease, diabetes, osteoporosis, and a host of other diseases, and is a key ingredient for losing weight or maintaining a healthy weight Brisk walking is an ideal exercise for many people - it doesn't require any special equipment, can be done any time and any place, and is generally very safe. Lifting weightful items continuously is suitable for you.Keep in mind that 30 minutes of moderate-intensity activity a day is an excellent starting point, not an upper limit. Exercising longer, harder, or both can bring even greater health benefits.
Walking is the simplest, cheapest and easiest form of cardiovascular exercise. It is the best starting point for anyone who is just starting to exercise. It is very low impact and is extremely convenient. Start slowly, then gradually work up to walking longer and faster. Finding a walking partner can help keep you motivated.
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A slight difference b/w the two breasts is common and there is no need to worry about it. Moreover since the breasts are composed primarily of glandular tissue and fat, no amount of exercise will change their actual size or shape. But you can develop the chest muscles underneath the breasts (pectoral muscles) to improve your posture and give the illusion of lifted breasts. Here is how:
Chest Press: Lying on the floor (or a bench), hold the dumbbells end to end just above the chest height. Be sure that your elbows are pointing out. Press the dumbbells straight up, extending your arms and hold for 15 seconds. Repeat for 10 times per day
Cobra Stretch:
Lie facedown with your feet together, your toe pointed and you hands on the floor. Make sure that your palms are down just in front of your shoulders. Pressing your hands into the floor, gently extend your arms, lifting your upper body off the floor as far as comfortably possible. If you feel any strain in your back, alter the pose so that you keep your elbows bent and your forearms on the floor.
Praise Pose Stretch:
Kneel with toes pointed behind you. Sit back onto your heels, and lower your chest to your thighs. Stretch your arms overhead, and rest your palms and forehead on the floor (or as close as comfortable).
Chest Lift:
Lie facedown on the floor with your hands under your chin. Lift your head, chest, and arms about 5 to 6 inches off the floor. Hold the position for 10 seconds. And Repeat 5-10 times per day.
Downward Dog:
Position yourself on the floor on your hands and knees, your feet flexed. Press your hands and feet into the floor, raising your hips toward the ceiling. Your body should look like an upside-down "V". Keep lifting your tailbone toward the ceiling as you lower your heels to the floor as far as comfortably possible.
1.Since you are in US,for toning you can get some pilated DVD available in all stores and start working for 20-30 minutes everyday when your kid takes a nap.
2.You can also start the day a bit earlier,and try to go to GYM before your husband starts to office and try to wotk out for 30 minutes 3 days a week.
4.If you wnat to lose weight,you have to diet with exercise.Go for a low calorie diet,eat lots of veggies and fruits.Replace your white rice with brown rice or oatmeal etc..
walking daily about 45 min can do wonders to ur body.drink 8 -10 glass of water every day.Do strech exercise at home.i suggest u to buy a good exercise cds and do watching them .This will help u tone ur muscles. To strenthen ur bust, again do some weight lifting exercise, abs exercise etc. and maintain ur diet. eat lots of fresh fruits and raw vegetables in the form of salad.If still unable to loss weight i would suggest u to consult a doctor.
You can go in for yoga exercises . These you can do at home without making noise. You can select whichever asanas you feel is needed for your health and do them regularly. You go to the site http://yoga.about.com/od/yogasequen… There you'll find all the exercises needed for the wellbeing of our body. All the best
HI!MADAM!!!!! WALKING IS THE BEST WHICH MAKES ALL ALMOST ALL MUSCLES OF THE BODY MOVE. REGULAR WALIKING TONES UP U'R BODY.REGARDING THE BREAST PROBLEM IT IS QUITE NORMAL THAT THE SIZE OF 2 BREASTS IS NEVER THE SAME IN MOST OF THE WOMEN WHICH IS NOT A PROBLEM, BUT IT MIGHT HAVE SAGGED B'COS OF BREAST FEEDING A LITTLE. SO, FIRST WEAR A BRA OF CORRECT SIZE REGULARLY. THE I ADVISE U TO DO THIS SIMPLE EXCERCISE WHICH WILL IMPROVE THE TONICITY OF U' R BREASTS. STAND ON U'R LEGS...THEN EXTEND U'R ARMS....THEN LIFT U'R ARMS UP AND DOWN AND ROTATE U'RARMS THAT IS CIRCUMDUCTION APPLY SOME OLIVE OIL OVER THE ARES AD GENTLY MASSAGE. THIS WILL HELP U SURELY. BYE.
Looking at the condition that you do not have access to the gym and also cannot jog or skip at home, I would suggest that you do suryanamaskars whenever you have time. You can start with 5 suryanamaskar a day and gradually move to 21. This will also reduce the sagging of breasts You can download the steps from http://www.webpages.ttu.edu/gcoimba…
see madam ur breast doesnt contain any muscles , it contains only fat and milk glands ur breast is built on the framework of the major muscles of the chest if u strengthen ur chest muscles ur breast may tighten a bit fo rthat u need to some exercises as follows lie flat on ur stomach then keep ur hands bent and keep them at the side of ur head then raise ur body so that ur waist should strictly not raise it sholud be set free so that whole weight is tqaken on the hands do this exercise for 10 times in 4-5 sets daily if u feel exhausted stop there take five deep breaths then start again do it 3-4 months this will gaurantee resolve ur problem never do severly which may start pain in ur chest
There is not much exercise to do at home using the hole body muscles without using any equipments. But brisk walking will surely help you. Walk briskly for 30 minutes continuously by swinging the arms upto the shoulder level. Wear a tight bra or else it may reduce your breast. But do remember a thing, if you walk slowly even for an hour its useless but if you walk briskly atleast for 20 minutes it is well worth. You can raise it upto 45 minutes. Walk on the steps for 3 minutes and raise it to 8 minutes, these exercises will keep you fit.
You can even do these yoga which uses the whole body muscles and makes your body flexible Ugra-asana - The Noble Pose1) Sit on the floor with legs together and extended straight out in front. Keep your back straight, shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then inhale deeply. 2)Exhale and extend the arms straight out in front, parallel with the floor with fingers pointed straight ahead and palms facing down. 3)Inhale slowly while raising the arms over the head, keeping them straight, and bending as far back as is comfortable. Tilt the head back and look up at the hands. 4)Exhale slowly bending forward at the waist and grasp the feet with the hands. Bring the head as close to the knees as possible, placing it on the knees if you can, keeping the legs straight.If you are unable to grasp the feet then grasp the ankles 5)Hold that position for the duration of the exhale breath. 6)Inhale slowly and return to the seated position described in step #1. When its performed, all the vertabrae of the spine and each muscle in the back is stretched. This is highly beneficial. Try it regularly for a week and you will, without doubt, notice the benefits. The compression or contraction of the stomach followed by the release increases blood flow to the abdominal region and tones the muscles. Gas is release and sluggish digestion and/or constipation is improved. The muscles in the calves and thighs get a good stretching, helping to relieve fatigue and soreness in the lower extremities. Ushtra-asana - The Camel Pose1)Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor. 2)Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand. 3)Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible. 4)Either hold the posture for the duration of the inhale breath or breath gently through the nostrils while holding the posture. 5)Exhale and return to the kneeling position. The ushtra-asana is a powerful posture for streatching the spine, back muscles, shoulders and arms.
Wear bra even at night if possible. This will help in preventing the breasts sagging further. Your larger breast sags more because it weighs more than the other. Wear your bra and adjust the srap smaller at the larger breast side, so that when you dress up the difference cannot be noticed. There is a good cream available in the market which will surely lift your breast. Its name is SAHAJA bust cream. Its available at all Apollo pharmacy in chennai.
To strengthen your bust muscles, do the following exercise: Position a flat bench or step in front of you. Place your palms on the bench more than shoulder width apart. Get into push-up position with your legs extended, toes on the floor and heels facing up. Bend your elbows and lower chest very close to the bench. Pause and push back up to the starting position with arms extended but not locked. Remember to keep your neck in line with your spine and keep your abs tight to prevent your hips from dipping. First do 30 times and increase it to 80. Do till your bust muscles strengthens well and it even gives a youth look.
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