From uplift bras to gel chicken fillets, toupee tape and, if you're loaded, breast implants, there's plenty that can be done to improve a sagging or depleted bust these days. But what about if you want long-term results that last long after your bra has been pinged across the room and which won't leave you looking like Katie Price? Thankfully lingerie and sports bra specialist, Triumph has teamed up with No.1 Bootcamp to devise a 30-minute exercise programme that specifically targets the bust area. Each of the exercises work to strengthen the pectoral muscles, the muscles that hold up your boobs and keep them looking pert and firm, even when you're not wearing a bra. Read on for your quick and easy boob camp regime and get a perkier chest this summer.
Warm up
Start by rotating your head in small circles to warm up your neck muscles. Look left, look up, look right, and now down. And repeat, left, up, right, down.
Next, warm up the shoulder muscles. Stand with your feet slightly apart, your arms straight out to your sides, palms facing forward with thumbs up. Make small circular movements with your arms going in the forward direction.Now make the circles bigger and extend the circle as large as you can go. Repeat in the opposite direction.
Finally, stand up straight with your feet slightly apart. Put your arms behind your back, clasp your hands together with palms facing outward behind your back. Keeping your shoulders down, pull your clasped hands up towards your shoulders and hold for 10 to 15 seconds. You should feel a good stretch at the front of your chest and shoulders.
First exercise - Dumbbell press
You will need two low weight dumbbells of around three kilos or a couple of half litre water bottles.
Lie down keeping both legs slightly bent, feet and back flat on the floor. Holding the weights in each hand, hold your arms straight up in the air in front of your chest, side by side, knuckles facing towards your face, fingers facing towards your toes. Bring the weights down and out towards the ground in a slow controlled movement with your elbows bent out at the side at right angles to your body. Slowly lower your elbows until they are at ground level. Do three sets of 15 reps and keep building up the number of reps each time you do the routine.
Second exercise - Dumbbell fly
Ensure you use light weights to avoid added pressure on the shoulders. Lie down on your back with both legs slightly bent and feet flat on the floor. Holding your dumbbells and keeping your arms slightly bent at the elbow, extend your arms straight out above your body so that the dumbbells meet in the middle. This is your starting position.
Keeping your arms slightly bent at the elbow, slowly lower your arms away from each other towards the ground in a wide arc until there is a full and comfortable stretch in the chest and shoulder area. Breathe in as you make the movement and hold the stretch for five counts. Return your arms back to the starting position while breathing out. Do three sets of 15 reps and keep building up the number of reps each time you do the routine.
Third exercise - Dumbbell pullover
Lie on the floor with your legs bent and feet flat on the floor. Hold one of the dumbbells by putting each hand either side of the middle bit of the weight, so that your palms are against the underside of the top plate.
Push the dumbbell away from you in front of your chest with your elbows slightly bent. This is the starting position. As you breathe in, slowly take the dumbbell over your head and lower it back down towards the ground ensuring that your elbows are bent at all times. Keep going until you feel the pull of the weight then hold that stretch and breathe out. Now take the dumbbell back over your head until you return to the starting position. Do three sets of 15 reps.
Fourth exercise - Rotational push-up
Do what you can and keep increasing the amount you do each time you go through the routine. Start in the classic push-up position with your feet slightly apart and toes curled under keeping your lower body off the ground. Keep your arms straight out but not locked underneath you with the palms of your hands placed on the ground beneath your shoulders. You can put your knees on the ground if you need to make it easier.
Let your arms bend outwards as you press down to the ground. As you push up away from the ground rotate your body over onto your side lifting your right arm up in the air at a 180 degree angle above you. Return to the starting position with both arms bent to let the body press down to the ground and as you press up rotate to the left and put your left arm straight up into the air as before. Do three sets of 4 reps.
Fifth exercise - Wide arm push-up
Adopt the classic push up position as before with your knees on the ground if you need to make it a bit easier. Place your palms of your hands further out on each side so that they are wider than shoulder width. Twice shoulder width is best. Lower your body with elbows out to the side until your chest is just off the ground but no lower than two inches off the ground. Avoid arching your back or lifting your bottom in the air keeping the movement smooth and controlled. Do three sets of four reps.
Triumph has recognised the importance of wearing specialist underwear for all sporting activities and 30 years ago, engineered the first Triumph Tri-Action bra which offers specialised cushioning, extra flat seaming and binding, combined with high performance fabrics which keep you cool when the going gets hot. Triumph's Tri-Action sports range can be purchased online at www.triumphlingeriestore.com
The regime can be quickly and easily downloaded to an iphone or MP3 player so that it can be used at home, in the park or in the gym. Visit www.audiofuel.co.uk to download the regime. For more information about getting fit, healthy and having fun with No. 1 Bootcamp, visit www.no1bootcamp.com
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