As already mentioned in the article Triumph Boobcamp, women's underwear manufacturer has launched a fitness program that was developed to establish a firmer breast area. This new fitness program developed exclusively by ex-military instructors in the fitness camp known, No. 1 Boot Camp, sports and music experts AudioFuel.Exercise for 30 minutes is designed to shape and tighten the muscles supporting the breast area. If you have never done this kind of exercise, done as per your convenience. Add the portion of the exercise each time you successfully upgrade.Warm upA. Start by turning head to warm up the muscles of the neck. Look to the left, up, right, and down. Repeat several times.2. Heat the shoulder muscles. Stand with feet shoulder-width apart, stretch arms straight into the side with the palm facing forward and the thumb on top. Make a circular motion towards the front of the arm. Then, create a larger circular motion, covering an area as you can. Repeat this circular motion, but toward the rear.3. Stand with feet shoulder width apart. Put your arm behind your back, to link hands with palms facing out. Keep your shoulders flat, then pull the interlocked hands toward shoulders. Hold the position for 10-15 seconds. You will feel the stretch in front of the chest and shoulders.Exercise 1: Dumbbell PressA. Use two dumbbells weighing about 3 kg. If there is no dumbbell, use a water bottle with 500 ml size.2. Lie on your back with knees bent, feet and back against the floor. Hold a weight in each hand, stretch both arms straight above your chest, knuckles facing your face. Bring the load downward in slow motion in a controlled, while the elbows are bent to a right angle to the body, then lower the elbows as close as possible to the floor.3. Perform 3 sets of 15 reps. Increase in number after you power on the increase.Exercise 2: Dumbbell FlyeA. This exercise is designed to build chest muscles. Use light weights to avoid additional pressure on the shoulder.2. To the starting position, lying flat with legs slightly bent, palms flat on the floor. Hold a dumbbell, arm slightly bent, then stretch out your arms straight up so that the dumbbell body meet in the middle. Knuckles facing out, while the fingers facing inwards.3. Slowly lower your arms with your elbows slightly bent, the left-right direction of your body until you feel a full stretch in your chest and shoulders. Inhale as you lower the arm, and hold the stretch for up to 5 count. Then exhale when raising the arm with his mouth to back it up.4. Perform 3 sets of 15 reps. Increase in number after you power on the increase.Exercise 3: Dumbbell pulloverA. This exercise will strengthen the chest muscles.2. Lie down with knees bent, back and feet flat on the floor. Hold one dumbbell with both hands in the middle, the disc position on the dumbbell up and down.3. As a starting position, push the dumbbell to the chest with your elbows slightly bent. Taking a deep breath, slowly push back and lower the dumbbell over your head towards the back as close as possible to the floor. Make sure your elbows bent. Feel the stretch, while breathing out through the mouth. After that return the dumbbell over your head until you reach the starting position.4. Perform 3 sets of 15 reps.Exercise 4: Rotational Push UpA. This train movement and stability of the shoulder muscles of the center, as well as the chest muscles and triceps. Do the best you can, and increase the amount or duration every time you manage to do.2. Do a push up position. Feet shoulder width apart, fingers bent to prevent your lower body to the floor, arms straight but not locked at the bottom of your palms on the floor under the shoulders. For convenience, place your knees on the floor.3. Allow your arm is bent out as you lower the body, and when you raise the body. Rotate your body to the outside according to the movement of the arm, so that your left arm straight while your right arm raised at an angle of 180 degrees from the floor. Go back to the starting position, where both arms slightly bent when the body is lowered, and when the body is pushed back up and rotate to the left. Change the movement by lifting your left arm to atas.4. Perform 3 sets of 4 reps.Exercise 5: Wide Arm Push UpA. This exercise will strengthen the muscles of the chest and shoulders through the different movements, and helped create the whole upper body strength.2. Do a push up position. If not strong, attach a knee to the floor. Put your palms on the floor with a wider than shoulder position (ideally two times the width of the shoulders). Lower body by bending your elbows until your chest is just a side not greater than 5 cm from the floor. Do not arch your back or lift your buttocks so that your posture is not straight.3. Perform 3 sets of 4 reps.Refrigeration* Make sure you do a cool down with stretching back, to make your muscles back to normal.Sources: