The largest muscles in your bra area are your latissimus dorsi, trapezius and pectoral muscles. The latissimus dorsi starts on your back and wraps around the side of your torso under your bra strap where women experience "bra bulge." Your trapezius muscle sits under the shoulder straps of your bra. Your pectoral muscles are between your breasts and your ribcage. Strength-trainingexercises tone these muscles. The Centers for Disease Control and Prevention recommend doing up the three sets of eight to 12 repetitions for strength-training exercises, twice per week.
Latissimus Dorsi
A lat pulldown using a machine or holding dumbbells is a common exercise for your latissimus dorsi. The yoga positions called downward dog, cat, camel and the snake also tone your latissimus dorsi. Some face-down exercises on the stability ball including pushups and shoulder stabilizations help make the area under your bra strap stronger, too.
Trapezius
Many exercises that target your latissimus dorsi work out your trapezius at the same time because these two muscles are close together. A variety of yoga poses, including cobra and downward dog, along with the two-pose cat/camel series target this muscle in your upper back. Use your stability ball and do pushups along with shoulder stabilizations. Hold dumbbells and do reverse flies on a weight bench or kneel in front of a cable stack machine. Doing shrugs with free weights or using a rowing machine also exercises your trapezius.
Pectoral
Do bench press exercises while you are lying down or on an incline to strengthen your pectoral muscles. Use a weight bench or do incline exercises on a stability ball while holding dumbbells. The machine called the pec deck is an essential pectoral exercise if you have access to it. Any exercise based on pushups like atomic pushups, yoga pushups and kneeling pushups also target these muscles.
Cardio
Although you can firm the muscles in your bra area with strength training exercises, you need to burn calories with a cardiovascular program. Depending on your weight, you can burn 319 calories per hour canoeing, 584 calories per hour playing basketball and 763 calories per hour playing racquetball. All these cardio exercises will engage the muscles in your bra area.
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