15 advisoryPlease note that issues here concern the breasts and related areas and are not relevant for children. People aged 15 or under should not read. No claims are being made nor responsibility taken for anyone directly using descriptions. People with a history of breast problems should seek medical advice.
External: Female shapes exercises
External: Back recovery and body exercises












Breasts Size and Uplift

The breast is supported by fat and glandular tissue held together by a connecting mesh, a cross bonding of collagen fibres. Cell growth strenghtens the appearance and uplift of the breast. The skin condition is also important. Eating much vitamin C and zinc helps strengthen the connective fibres which maintain breast posture. When the glandular make up of the breasts is strengthened, the uplift is retained, whereas when fat increases, the breasts may sag through full in appearance. The "pencil test" is where an unsupported breast keeps grip of a pencil placed underneath, whereas the uplifted breast cannot keep a grip on the pencil. This latter condition is said to be the ideal (in the younger, pre-menopausal, woman).
During dieting the white fat in the breast is the first to be lost. The reduction in food intake causes hormonal changes and so the body starts to consume its own body fat as energy. Crash dieting has marked effects in this. Brown fat around the thighs and buttocks takes much longer to break down. Dieting has a more dramatic effect if the breast size and shape is made up significantly by fat compared with glandular tissue. Eating foods with high levels of phytoestrogens (lentils, chick peas, wholegrain rice, oats, organic soya, tofu) causes breast tissue growth
Reducing stress can lead to fuller breasts. Stress leads to a more active hypothalamus gland in the brain and then affects the hormone producing endocrine system which reduces the output of oestrogen and progesterone which reduces the cell growth rate in the breasts and has a high response in the reduction of lift in the breast. Heart rate, blood pressure and metabolic rate can rise too. So strategies for reducing stress can result in less sagging of the breasts.
In contrast the contraceptive pill contains oestrogen and progesterone which therefore increases the size and strength of the breasts. Those with a higher ratio of glandular tissue than fat will notice a greater increase in the size of the breast.
Smoking attacks the elasticity of the skin, due to the responsive contracting of bood vessels and the restriction in the flow of nutrients.
Exposure to the sun damages the skin and loses elsaticity in the skin as well as creating dryness.
Obviously breast size increases with the production of milk but also there can be permanent sagging caused. The epithelial cells producing the milk in the glandular tissue at the centre of the breast naturally adds volume which press on the surrounding fat causing it to think or break up. Long breast feeding (over 18 months) means that the fat never restores and so the breasts are left with less uplift. Lack of breast feeding means that the glands return to their usual size after a short time.
Sometimes creams and applying algae can soften the skin and/ or increase blood circulation. Other gels can stimulate the production of collagen and elastin. Exfoliating cream smooths raised areas. Breast moisturisers have some possible benefits for older women. Some of these treatments happen in various kinds of clinics and others are over the counter, but they are not as effective as the contents and amounts of food intake.
Toning the pectoral muscles can give the impression of breast uplift (the breasts remain unaffected).


Breasts Exercises

These exercises are intended to improve the uplift of the breasts.
Bringing hands together above the head and holding for a few seconds, and repeating up to ten times a couple of times a week is enough.
Arms behind the head - raise them up
This is a sort of praying position, hands together with fingers pointing upwards, and repeating up to ten times a couple of times a week is enough.
Press the hands together
Perhaps this is not so effective, but stretch those arms out and circle them around, up to ten times a week for best results.
Now push arms out



Adrian Worsfold (photos copyright)