This one’s for the girls! Whether you are thirteen or ninety-three, it’s all about us. All right it’s true that we are women. In fact I’m very proud to be called a woman. But I have to admit, there is a young "girl" deep within me and I like her just as well. I believe an ageless spirit of youth and beauty can reside within all women.
For purposes of this article, I will interchange the terms "girl" and "woman." My intention is to respect al l women, regardless of age, as well as every personality type. We are all unique. It’s a celebration of our femininity, sisterhood, and individuality. In this article, I will discuss the foundation for a great bust line. I would personally like to invite you to this fun, informative, and titillating "girl talk." Who This Program Is For:
• She is bombarded by the images of beautiful breasts in the media.
• She may have had a baby and wants to offset sagging.
• She is contemplating plastic surgery but is afraid of negative results or can’t afford it.
• She does not want plastic surgery but wants a beautiful bust line.
• She may have had implants and wants to do everything she can to keep her bust line attractive. Implants can sag, too.
• She wants to learn about breast health without being frightened.
• She would love to learn about bras because secretly she gets lost in the lingerie department.
• She has large breasts and needs an uplift.
• She has small breasts and wants them to appear larger.
• She is young.
• She is mature.
• She is you.’
How It Works: Let me share my secret with you on how to have Your Best Bust possible with what you’ve been given. This is truly a firm approach to a tiptop shape. We strive so hard to look younger. We use creams, cosmetics, diets, and exercises of all types. All of that is great. You shouldn’t quit a good health and beauty regimen. However, all too often we forget the bust. Yet it is the upper body that in many cases shows the first signs of aging.
My program is purely natural. It will help you improve your surrounding bust-line muscles and upper body so that you can obtain a more youthful appearance without the expense or medical complications of plastic surgery. Even if you already have implants, or are considering them, this program is beneficial for you. With implants your body has an even larger weighted mass (the implants) which gravity pulls down. This will eventually result in sagging. With this program, you’ll learn Your Best Bust exercises, bare facts on Your Best Bust bra fit and bra history and styles as well as valuable information on Your Best Bust wellness. Throughout it all we’ll stress the alluring power of the beauty you have within.
Before we begin, let’s get a couple of things straight. First of all, the breast consists of fatty and glandular or adipose tissue. Exercise will not increase mammary tissue. However, and this is the exciting part, you can firm and tone the muscles that provide the support for the bust. Imagine, if you will, that the breast is a shelf. If the support clamps (muscles) holding the shelf up are not strong then the shelf will droop. Fortunately these exercises can give the appearance of the uplift and fullness that you want. Upper back exercises are also included to balance your body and workout. The routine will also include excellent breathing and posture exercises as well as a complete warm-up, workout, and cool-down. This will help offset your breasts from sagging and consequently they will appear larger, firmer, and more youthful.
Secondly, Your Best Bust is not a complete exercise program but it is a necessary addition to your regular workout. Your regular program should include all over body muscular endurance, strength, flexibility, and cardiovascular fitness. Since the upper body is often neglected in many programs, Your Best Bust is a must Do the complete program at least two or three times a week on alternate days to get results. You could also choose to do the chest exercises one day and the back exercises the next. Just be sure to always include the warm-up before your workout and the cool-down afterwards. No matter what your age or bra size, the time to firm and tone is now!
An Examination of Three Breast Types:
With plastic surgery becoming more common, let’s examine three different breast types. They are the natural breasts, the reduced breast, and the augmented breast. With regard to surgery, it is not my place to determine what is right for you. It is your body. I can assure you, though, that doing the Your Best Bust program will be of major benefit to all three types.
Natural Breasts.
The name says it all. These are the breasts that were predetermined at birth by our genetic makeup. Our shape, sizes, and pigments are varied. We are all unique. That’s what makes the breast such a beautiful part of our anatomy. Learning to love your natural breast is an important part of developing a positive body image. Do not get stuck in the narrow scope of what society calls the "in" breast shape. As you read through article 6 in the bra history section, you will learn how the "in" look has changed throughout the years. Learn to feel confident that your breasts are your own personal "in" shape.
The Reduced Breast.
Some women choose to undergo breast reduction. This surgery makes the breasts smaller. In most cases, these women want to relieve the discomfort that they feel from excessively heavy breasts.
Many women with excessively large breasts experience medical problems. Some of these problems are back and neck pain, breathing problems, skin irritation, and spine misalignment. Breast reduction for some women can improve overall health. Many also say that they are less self-conscious about their breasts after reduction surgery.
If you elect this surgery, be sure that you understand your sense of self. Try to find out what is motivating you. Is it health? Is it the norms of society? Be honest. Consult with your physician. Only after reviewing all of these factors will you be able to make an educated decision.
The Augmented Breast.
When a woman opts to increase or change the shape of her breasts through surgery, it is called breast augmentation. This is done by inserting a breast implant. Women do it for many reasons. For some, it’s a reconstructive technique after breast cancer surgery. Other times, it’s to balance asymmetrical breasts. A majority of breast augmentation surgeries are done for cosmetic reasons. In fact, in the last forty years, approximately 2.5 million women in the United States received breast implants; 80 percent of those women did it for cosmetic reasons.
Every surgery, including breast augmentation, has risks. Make sure you consult with your physician and have all your questions answered. Look within yourself and try to find out Why you are really doing t his. Breast augmentation will not make all your problems go away. Only after you honestly know why you are electing breast augmentation and are aware of the pros and cons will you be able to make an educated decision. The choice is yours.
Your Muscle Fiber Makeup:
It is a pet peeve of mine that women are so afraid to work the chest muscles. Yet we quickly marvel at the defined pees of a buff man’s body. It’s as if we are afraid of losing Our femininity and turning into an extreme body builder with no breast tissue. Rest assured that women in general do not have that kind of genetic muscle-fiber makeup. Unless you are using steroids you won’t become a pumped-up Amazon woman. It just won’t happen. It’s about time women stopped neglecting the chest and back muscles in a workout. It’s just as important to keep those fibers healthy and strong as any other muscle part. The additional benefit is that you’ll be able to celebrate a pretty bust line through toned, shapely muscles that enhance the feminine form. Now you can strut your stuff too.
Skeletal Muscle Fiber Types Understanding the skeletal muscle fibers will help you appreciate why your results are so personal and individual. Muscle fibers consist of the following two types:
1. Slow Twitch Fibers (slow muscle contraction) These fibers work best with aerobic activities (e.g. running). Aerobic means "with oxygen."
2. Fast Twitch Fibers (fast muscle contraction These fibers do not have the aerobic capabilities of slow twitch fibers. Think of fibers used in weightlifting, for example.
Most people have a mix of slow and fast twitch fibers that is distributed fairly evenly throughout their bodies. For world class athletes, the distribution is usually not as balanced. A top professional athlete long distance runner would probably use 60 to 90 percent s low twitch muscle fibers. A world-class power weightlifter would use around 60 to 90 percent fast twitch muscle fibers.
Understanding the composition of muscle fiber types in your body will help you set realistic personal goals for yourself. This doesn’t have to be complicated. For example, if you do best with aerobic activities, you probably have a higher percentage of slow twitch fibers. If strength training is your strength, you probably have a higher percentage of fast twitch fibers. There can even be variations between your different muscle groups, such as more strength in the legs than in the arms. This is all very normal.
Fast and slow twitch fibers are found in both men and women. There is no physiological difference in terms of fiber distribution. In my own experience, I have found that men tend to be naturally stronger (fast twitch) in their upper body than women, while women have relatively stronger legs. Research shows that, although you cannot change a genetic muscle fiber type, you can change the way it responds. Therefore, whether you have a larger percentage of slow or fast twitch fibers in your chest, you can still get realistic positive results. Genetically, if your chest muscles are mostly slow twitch fibers, it may take a little longer to experience any physical change but it will happen. Be patient and don’t compare yourself to anyone else. The message for you is to accept your God-given genetic makeup. Know that whether you have a large amount of fast twitch or slow twitch fibers, you will be able to get a significant improvement in the appearance of your breast.
Basic Breast and Upper Back Anatomy:
Breast Anatomy I’ve already mentioned that the breasts consist of fatty and adipose tissues but let’s take a deeper look at breast anatomy. Each breast is a milk-producing gland. It responds to the interconnection of hormones. The primary hormones in the breasts are estrogen, prolactin, and progesterone. During a woman’s period, these hormones cause glandular tissue in the breasts and in the uterus to change.
Each breast contains several lobes that are covered with fat (the adipose tissue.) The amount of fat will determine your natural breast size and shape. Each lobe is made up of many lobules, which have a small sac at the end. Milk is produced in that little sac when hormones give the signal. The lobes, lobule, and sacs are all tied together by ducts. When a woman is nursing, she can feed her baby milk through the duct openings in the nipples. The pigmented area around the nipple is called the areola.
Now, let’s look at the underlying muscles that make up the chest. They are called pectorals. You have probably heard them called "pees" in slang terms. We will use both terms. The pectoral (chest) muscles are the fan-shaped muscles underneath your breast. In addition to having a major effect on the appearance of your bust line they also function during any arm pushing and hugging movements.
In laywomen terms, the upper pecs (pectoralis major) run diagonally from your collarbone to the top of your arm. The middle pecs (pectoralis minor) run across from the breastbone to the upper arm. This is, of course, simplified but it’s important to work all areas of the chest to get maximum results. Don’t worry I’ve designed the exercises to work the entire chest area and to give you your utmost feminine form .
The latissimus dorsi, or "Iats," make up the largest part of your back. They move up and sideways starting from the lower back and insert in the shoulder areas where they taper off. They create the coveted V-shape in the back. You say you don’t covet a V-shape back? You may think that this is only for the guys. Well, guess what? Strong, firm, and toned lats will not only help your bust line look better but they will give you the appearance of a tinier waistline.
The lats work to pull the arms back. They are critical to good posture and contribute to your upper body appearance. They also work to arch the shoulders and bring them back and down. In real life, the lats combine with a lot of upper arm movements. That’s fine for everyday activities but to strengthen your back, I’m going to ask you to consciously downplay the bicep (upper arm) contraction in the back exercises in article 3. That way we can target the specific lat area.
Trapezius These two muscles fan out from the middle of your back to your shoulders and back in again. They form the shape of a trapezoid. The trapezius muscles work the scapulae (shoulder blades).
Strengthening the trapezius is extra important for bust-line development. You will find that in many of the chest exercises, I’ll ask you to squeeze the shoulder blades together. You will be better equipped to do that with strong trapezius muscles. An added benefit is better upper-body balance. Strong trapezius muscles minimize and eliminate some shoulder pain problems.
Other Back Muscles There are many other back muscles that come into play for movement. Some of them are the rhomboid, the teres major and minor, supraspinatus, infraspinatus, etc. I don’t want to give you more information than you need for the purposes of this article. Know that all the muscles of the back that I’ve selected for this workout are what are needed to your upper body appearance and general health.
Equipment Needed:
Below is a list of all of the equipment needed in the Your Best Bust program . When you get to a specific workout section, I’ll let you know which of these items is necessary at the time. Chair make sure it has a tall back. It should be sturdy enough to stay stable against the resistance of your body weight. Hand-Held Weights-It’s best to start out with light weights, such as two to five pounds. If that is too heavy or if you have never exercised before, try the movements with no weight until you have mastered the correct form. Soup cans are an excellent and inexpensive alternative.
Barbell Not to be confused with the bell on the bar of your local tavern. This is a long bar that can be used with varying degrees of weight or with no weight at all. You can purchase one at a number of sporting goods stores. Broomsticks make a perfect inexpensive alternative. You can use water bottles or milk bottles that have handles on them to create different weight variance. Be sure to switch the side of your body that the broom fibers are on between sets. They add a little bit of weight. Switching sides will help you maintain balance. Adjustable Workout Bench-Home workout benches are relatively inexpensive nowadays. However, if you don’t have one you can use an elevated workout step or a very firm cushion as a substitute. Fitness Mat, Towel, or Rug
Where and When:
The beauty of the Your Best Bust program is that you can do it whenever and wherever is best for you. It works great in the privacy of your own home considering the intimacy of the subject matter and the convenience of being in your own surroundings. However, there is no reason why you couldn’t take this article to the gym with you if that helps to keep you motivated. Several of the moves in this program can even be done in a hot el room where you can use articles in place of weights.
Many experts say that it is best to exercise in the morning. That concept had to have been conceived by a morning person. Since I personally, with a giggle, can say, "I don’t do mornings well," I have to advise you to plan your session time around your own personal needs and schedule. If you are a dynamo in the morning-go for it. Whether you flex better later in the day or in the evening matters not. Wherever, whenever-just be sure to do it.
Mind Over Body Matters:
It has become very trendy in the fitness industry to talk about the mind and body connection. The prevalent thought is that it applies to classes such as yoga, Pilates, and Tai Chi, or in a stretch or cool-dow. These classes incorporate a physical move with an inward reflection. The emphasis is on the "process" rather than the goal. In fact, I touch on that type of mind, body, and spirit connection in the attitude section of the cool-down in article 4 .
As you progress through this article, I challenge you to take the mind and body connection to an even higher level. They say we only use one-tenth of our brain. That means there’s plenty of power within you. You have the potential to make that journey a part of your whole life. It goes beyond exercises that were founded in the East. It’s viewing life in a holistic way, which means everything is connected. This whole article is connected to you and the results will be far better if you put your mind to it. It’s really quite simple. Throughout this program, think about your breath. Think about the exercises. Think about the muscles you are moving. Think about the moment that you are in right now!
Use the moment to DO!
• Do the exercises.
• Do take care of your breast wellness.
• Do select the right bra.
• Do love yourself.
Don’t let outward distractions stand in the way of inner calmness, confidence, and peace. Granted, this skill sometimes takes a while to develop. But even if I’ve just made you a little more aware of your untapped energy, then my moment with you is worth it and you and I are connected. I can’t think of a better place to start such an intimate, loving, and personal relationship with yourself than within the articles of Your Best Bust
Workout Choices:
The wonderful thing about this program is that it offers a lot of flexibility to fit your lifestyle. Girl you have choices’
• You can do the complete warm-up workout and cool-down two to three times a week on alternate days.
• You can turn the aerobic warm-up in article 2 into a complete cardiovascular workout by increasing the duration of your selected activity to thirty minutes or more. Gradually increase intensity at the start of your activity (warmup) and gradually decrease your activity (cool down) at the end of the activity. Remember this is something to do in addition to and not in place of the Your Best Bust program.
• Posture and breathing exercises in article 5 should be done at least twice a week. Do not eliminate the work in choice one.
• Article 3 can be divided into the chest section and the upper back section. Each section must be done two to three times a week. It’s OK to split them up and do them on different days. However, never do the same muscle group two days in a row. Always include the warm-up and cool-down in articles 2 and 4 respectively.
• The warm-up and cool-down can be done as often as you like. Many women enjoy the relaxing effect that these exercises have and the increased flexibility that they offer. They are a treat! When planning your workout week enjoy them all as a healthy bonus, but for Your Best Bust results, do not eliminate the exercises in article 3 or those in article 5 for posture and breathing.
Terms of Endearment: Following are some terms that you will see throughout this article. I hope that you will learn to love them as I have. They represent a greater knowledge and understanding of your upper body. Let each of them take you one step closer to a new and improved you.
Abdominal Muscles (Abs) This is the technical word for the stomach muscles.
Adipose Tissue-Tissue consisting of fat. Aerobic-A workout that uses oxygen, e.g., running.
American Cancer Society-A place along with other reputable cancer research organizations that you can consider a friend. www.cancer.org. 1-800-ACS-234S. Anaerobic-Not needing oxygen.
Barbell- This IS a free weight with a long bar that has weighted plates at each end.
Biceps-A muscle that has two heads of origin on the front of the upper arm. This helps to bend the forearm.
Biopsy The excision and study of a piece of human tissue.
Cardiovascular-The use of the heart to move large muscle groups over a sustained period of time.
Clavicle- The collarbone.
Cookies- A term used for removable padding in a brassiere.
Decolletage-The French word for cleavage.
Diaphragm-A muscular membrane separating the thoracic cavity from the abdominal cavity.
Diaphragmatic Breathing-The emphasis is on using the diaphragm to breathe rather than the chest cavity. DNA (Deoxyribonucleic Acid)-A chemical structure called the double helix that forms chromosomes on which genes are found that dictate our individual traits.
Dumbbells-These are the free weights with short bars that have weighted plates attached at each end. They usually are seen in pairs (e.g . a pair of two-pound dumbbells.)
Elongate the Spine To lengthen the spine to a greater length for better postural alignment (i .e., stand straight).
Estrogen-A female hormone.
Fast Twitch Fiber-A muscle fiber that contracts at a fast speed. Most often associated with activities that are anaerobic or don’t need oxygen, e.g, weightlifting.
Flapper- A name given to a fun party girl in the roaring ’20s.
Free Weight s- Weights that are not attached to any equipment (e.g ., dumbbells, barbell).
Hamstring Muscles-These muscles make up the back of your leg. They are responsible for any leg-pulling action (e .g., pull your heel up to the back of your thigh).
Holistic- The philosophy that the "whole" is more than the sum of its parts. Ida Rosenthal- Introduced bra cups to our culture.
Isometric Contraction-This occurs when a muscle contracts but does not change in length.
Kestos- A popular bra worn by women in the late ‘205. The creator, Mrs. Rosalind Klim, wanted to create a more individualized bust cup fit.
Latissimus Dorsi (Iats)-This muscle makes up the largest part of your back. It forms a V-shape. The lats pull the arms back. They also work to arch the shoulders and bring them back and down.
Lobes-Aroundish projection of an organ. Lobule-A small lobe.
Marie Tucek-She patented the first bra in 1893. It was called "The Breast Supporter." Mary Phelps Jacobs-In 1913, she designed the "backless brassiere." Pectorals (pecs) The chest muscles.
Pilates-This workout was originally designed to rehabilitate injured soldiers during World War I. When its founder, Josef Pilates, brought his techniques to the U.S., they were done by dancers to lengthen the muscles to improve flexibility and strength Pilates is done on a machine that is composed of pulleys and cables or on a mat. Movements are slow and controlled and include deep breathing .
Quadriceps-The largest group of muscles in your body. They are made up of four individual muscles in the front of your leg. They help to extend the lower leg.
Repetitions-How many times you do an exercise (e .g., ten wall pushes.)
Resistance Training-When an opposite force such as a weight or gravity is used to strengthen your muscles.
Rotator Cuff- These are the muscles in your shoulders that rotate your arms in and out. They protect the cuff of your shoulder joint. Scapulae The technical term for shoulder blades.
Set- A group of repetitions.
Slow Twitch Fiber-A muscle fiber that contracts at a slow speed. Most often associated with aerobic activities.
Static Stretching-A stretch that is slow and controlled and takes a muscle through its full range of motion .
Steroids-A man made derivative of the male hormone testosterone used to build muscle.
Tai Chi-An ancient Chinese martial-arts workout. The focus is on deep breathing and concentration. The movement is done in slow motion. Tendonitis-An inflammation of the tendon.
Thoracic Breathing- Using the chest cavity to breathe rather than the diaphragm. This is not recommended for the exercises in this article.
Trapezius-These muscles fan out to form the shape of trapezoid. They are used to work the scapulae (shoulder blades).
Triceps-The muscles in the back of your arm. They are used to extend the forearm (such as in a pushup).
Warner Company-Introduced the A, B, and C cup fitting system that we know today.
Yoga- A form of exercise founded in India. It combines postures (stretches) with breath control and inward reflection.
