The best way to tone your breasts without making them flat is to target your pectoralis major, which is the muscle located under your breasts, and to eat a healthy, balanced diet. There are some very effective weight lifting exercises that are designed to work the pectoralis major. Before performing these exercises, warm up for five to 10 minutes with some light cardio activity. For each exercise, do two to three sets, with eight to 12 reps in each set.
Complete Chest Workout
To target your pectoralis major, do several variations of the bench press with dumbbells. Perform the exercise at an incline, decline and level height with your hips respectively above, below or in line with your head. Once you've adjusted the angle of the bench, lie on it face up. Hold a dumbbell in each hand and bend your arms at a 90-degree angle with your upper arms extended straight out to the sides at shoulder height and your forearms pointing straight up toward the ceiling. As you exhale, slowly press the dumbbells up, straightening your arms and maintaining a slight bend in your elbows. As you inhale, slowly lower the dumbbells to the starting position. Repeat the exercise.
Tighten your pectoral muscles with the cable crossover. Set up two cables at a setting above your head, hold a cable in each hand and stand slightly in front of an imaginary line in between the cables. Step one foot forward to stabilize your stance. Pull your arms together in front of you in line with your belly and slightly lean forward at your waist. This is your starting position. As you inhale, extend your arms straight until they are in line with your shoulders, with your elbows slightly bent, and you feel a stretch in your chest. As you exhale, flex your chest muscles and bring your hands back to the starting position.
Tighten Your Chest Muscles
The butterfly machine can effectively work out your pectorals to tone your chest. First, adjust the weight at an appropriate level. Next, adjust the seat of the machine so that when you sit down and hold the hand grips, your arms extend straight out to the sides, your elbows are slightly bent and your feet are firmly planted on the ground. Exhale as you push the hand grips until they meet in front of you. Inhale as you return to the starting position. Keep your abs tight and back straight throughout the exercise.
Contrary to the spot reduction weight loss myth, you cannot burn fat in just one area of your body by targeting them with specific exercises; instead, weight loss will happen more evenly throughout your body when you burn more calories than you consume. If you want to avoid losing weight so that your breasts don't become flat, you should balance your calorie intake with your calorie consumption and eat a healthy diet. If you have a balanced diet, doing specific weight lifting exercises can tighten your chest muscles, helping to lift your breasts.