I have a figure called pears and a small bust. What exercises are the best for expanding your arms and lifting your bust a little?
The body type called "pear" tends to accumulate fat on the hips, buttocks and thighs, while the upper body remains floppy. We owe our structure to genetics and that is why losing weight "pears" become slimmer, but retain their former proportions - ie a wider bottom than the top. Therefore, the best solution is to change your body proportions and develop your shoulder and chest muscles. So your goal should be to reduce the amount of body fat through aerobic exercise performed at least 3 times a week for 30-50 minutes, and to tone the lower body through exercises performed in the full range of motion. Avoid high frequency partial movements, focusing on those gluteal muscles that give the impression of wider hips. Also perform exercises to strengthen the shoulder girdle and chest in 2-3 series of 12-16 repetitions with 1-1.5 kg weights. Exercise 1 (chest) Lie down on your back, take the weights and lift them above your chest, bending your elbows a little. Open your arms by lowering the weights to the level of your torso and stop the movement for a moment. Return to the starting position. Exercise 2 (chest) Lie down as in the previous exercise. With both hands, grasp the weights and lift them over your face. Slowly straighten your arms while pulling them backwards. Return to the starting position. Exercise 3 (chest) Place your hands wider apart than your shoulders on the floor. Bend your legs at the knees. Turn your face down, pull your stomach in, straighten your back. Push yourself into position until your arms are fully extended, then lower your torso as low as possible. Exercise 4 (shoulders and arms) Stand slightly apart, take the weights. Raise both arms slightly bent at the elbows to shoulder level, hold for a while, and then return to the starting position. Exercise 5 (arms) Stand in a lunge, lean forward, take the weight in your right hand and place it over your right hip with your elbow up. Without changing the position of the arm and elbow, raise the forearm, extending your arm backwards. Return to the starting position. Exercise 6 (arms) In the same position, lower both arms alongside your body and turn the backs down. Raise both forearms toshoulder height and return to the starting position.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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