3. The T-Plank
The T plank (also known as the front plank) not only tightens your belly, it strengthens your chest, arms, back, glutes and legs too. It builds strength in these areas with body weight rather than equipment (you can add weights for extra challenge), making it a great, no-excuses-tolerated exercise.
1. Hold your body up in a pushup position, with your legs wider than hip width for more stability.
2. Lift your right arm, holding the weight up, and open your body all the way to the right making a “T” shape with your body. Remain in that position for 10 seconds.
3. Return to your starting position and do the same on left side. That’s one rep. Do 5-10 reps.
If you find this exercise too difficult to hold for more than a second or two, put your knee or knees on the ground. As you gain strength, holding the pose for longer periods of time should become much easier.
How to Make It Harder
- Lift top leg 6 inches off bottom leg, so top leg is hovering in the air.
- Use five to 10-pound weights as handles.
4. Bench Press
Bench pressing is a great exercise that can help your breasts appear to be slightly lifted due to the strengthening of the pectoral muscles that are located behind the fatty tissue of the breasts and help to support the breast tissue. When these muscles are weak they allow to breast tissue to sag. You can replace the bench with a Swiss ball.
1. Lie face up on a bench, Swiss ball or on the floor with your arms straight, a dumbbell in each hand.
2. Lower the dumbbells until they’re close to the sides of your chest.
3. Press them back up to the starting position. That’s one rep. Do 10 reps.