Cape Town – Summer means beaches and swimming pools. It also means swimsuits and well-toned bodies!
Finding the perfect fitting bikini is a hard task at any age. A study conducted by Steve Horvath, a professor of human genetics and biostatistics at the University of California, Los Angeles (UCLA), proved that a women’s breasts age three times faster than any other part of her body, according to a press release from Adventure Boot Camp.
Aging of the breasts most often results in drooping; which is of course not ideal for anyone looking to hit the beach this summer.
Thankfully, there are a number of ways to make sure you look amazing in your new summer bikini.
Personal trainer and Adventure Boot Camp’s head trainer in the Western Cape, Wendy Joy Timmes, says one of the best ways to help avoid the effects of aging is to exercise.
Women who take part in regular exercise that is complemented with a healthy eating plan build muscle and lose weight. This in turn helps to maintain the overall condition of the body, which includes the current level of firmness of the breasts. In some cases it is clear that exercise and a balanced diet have even contributed to reversing some of the effects of aging.
Breasts sit on top of the pectoral muscle, which if targeted with the correct exercises can aid in dramatically reducing the possibility or current effects of ageing.
Wendy recommends the following exercises to help: (please note the following exercises should be done in addition to your current exercise routine in order to achieve the best results)
1 Chest Specific Exercises
Seated Arnold press – With free weights or dumb bells standing or sitting: holding the arms up next to the ears with the elbows at 90 degrees in line with shoulders, bring the elbows, forearms and palms together in front of the face, maintaining the height and angle of the elbow. Returning to the starting position to complete 1 repetition. Complete 3 sets of 10 reps each, resting in between for 1 minute when working out upper body
* Flat dumbbell flys: With free weights or dumb bells. With your weights lie down on the floor or on a step with the arms out to the side in line with shoulders and parallel to the floor with elbows slightly bent, holding the weights.
Bring weights together in line with the eye line keeping arms extended long with the elbows slightly bent, like you’re hugging someone. Return to starting position to complete 1 repetition. Ideally complete 3 sets of 10 reps each, resting in between for 1 minute as part of your workout.
2 Support muscle groups (shoulders, triceps and back)
* Modified pushups: these work the chest muscles as well as triceps & back, which act as stabilisers when working out the chest. Lying in a prone position on the ground, get into a push up position but with the palms wider than shoulder-width apart. Bend the elbows, keeping the body long, strong & supported by sucking the belly button in slightly taking the nose down as close to the ground as you can. Straighten the elbows without locking them to return to the starting position. Complete 3 sets of 10 reps each, resting for 1 minute in between as part of your workout.
* Reverse lateral raise: this exercise is recommended as it will help to ensure your chest muscles are properly supported. You can perform a reverse lateral raise (reverse fly) seated, standing or lying on the floor. We recommend doing this exercise standing.
Standing with knees bent, buttocks stuck out behind and leaning forward till the hip is at a 45 degree angle Extend the arms to hang down, vertical to the floor, palms facing each other holding the weights in line with the belly button. Lift the arms until they are in line with shoulders, palms facing down to the floor and keeping elbows slightly bent. Take the arms back down to a starting position in a slow controlled way to complete 1 repetition. Complete 3 sets of 10 reps, resting for 1 minute in between each as part of your workout.
It’s best to do these exercises on a regular basis, as a part of a proper training program, so that when summer comes you’re confident in any bikini you buy.
Wendy-Joy also recommends joining other women in their plight for perkier breasts and an overall healthier lifestyle. Visit www.AdventureBootCamp.co.za, or call the national head office on 082 567 2267.
IOL, adapted from a press release