Thanks to the amazing power of modern pushup bras, now even small-chested women can fake a figure like Sofia Vergara. And while tricky undergarments are a great quick-fix for enhancing your chest, you can get a similar, longer-lasting effect by strengthening the right muscles—the ones that lie below and behind your ladies, the pectoralis major and minor.
Bonus: This plan is also designed to build the muscles in your back and shoulders that are responsible for perfect posture—the key to flaunting your curves with confidence.
How it works: Three days a week, do 1 set of each exercise back to back, with no rest between moves. After the final exercise, rest for 30 seconds, and repeat the full circuit 3 more times (4 total rounds).
Total Time: up to 15 minutes
You will need: Free weights, Medicine ball, Swiss ball
1. Medicine Ball Push-Up
A. Come into a pushup position with left hand on top of a medicine ball, right hand on the floor. Engage legs and draw belly button up and in.
B. Keeping the body in a straight line, bend elbows and slowly lower down as far as possible. Press up through both hands to return to starting position. Complete the prescribed number of reps on one side and then place the opposite hand on the ball and repeat.
2. Medicine Ball Slams
A. Lift the medicine ball with both hands above your head.
B. Throw the ball to the ground as hard as you can.
3. Dumbbell Chest Press
A. Grab a dumbbell with right hand and lie on back on a Swiss ball. Raise hips so that body forms a straight line from knees to shoulders. Hold the dumbbell at chest and draw shoulder blades down and together.
B. Press the weight straight up and then lower back down to the chest. Nothing but your arm should move. Complete the prescribed number of reps with right hand and then repeat on the left to complete one set.
4. Renegade Row
A. Grab a pair of dumbbells and get into straight-arm plank position. Dumbbells should be directly below shoulders, feet slightly wider than hip width.
B. Without moving hips, bend left elbow and lift the weight up to chest, keeping elbow close to body. Slowly lower the weight back to starting position, and repeat on the other side. That’s one rep.
5. Rear Lateral Raise
A. Stand with feet-hip width apart, holding dumbbells with palms facing each other. Bend knees, shift hips back, and bring torso close to parallel with the ground.
B. Without moving torso, raise arms straight out to sides to shoulder height. Pause, then slowly return to starting position.