We have long known about the numerous benefits of Yoga on our body and any ailment that we may have. Yoga promotes a ‘healing from within’ mentality, it helps people heal themselves through their body. Another benefit that yoga has is on mental health. Harvard Health Publishing explains that yoga emphasizes on breathing practice and meditation, both of which are things that have been shown to have great effect on your mental health, whether it is depression or anxiety.

They further explain how yoga helps your brain develop several new connections and even alter the structure of your brain. You will notice better cognitive skills like learning and remembering things. These areas of your brain are said to shrink with age, but studies have shown that there was less shrinkage in the brains of people who did yoga.

How Does Yoga Help Anxiety?

Some studies have looked into how yoga affects our brains and bodies when we're feeling anxious. An older study from 2005, published in British Journal of Sports Medicine, found that yoga might help with different kinds of anxiety, like feeling nervous before an exam or having obsessive thoughts. While we need more research to fully understand the connection, these studies suggest that yoga's combination of movement and meditation could be a helpful tool. It's like training your brain to relax, even when things feel chaotic.

Yoga Poses That Relieve Anxiety

When you're stressed, your body releases hormones that can make you feel anxious. Yoga helps lower these stress hormones, calming your nervous system. By focusing on your breath, you slow down your heart rate and breathing, which can ease anxiety symptoms. Here are some poses you must try.

Sukhasana

Sit comfortably with crossed legs, keeping your back straight. This pose helps you focus on your breath and align your spine. It's great for calming the mind and preparing for meditation. Just sit and breathe, feeling your body relax and your thoughts settle down.

Upward-Facing Dog

Lie on your stomach, push up with your hands, and lift your chest. This opens up your chest and allows for deeper breathing. It helps to release tension in your back and shoulders. Think of it as opening your heart and lungs, letting in fresh air and positive energy.

Downward-Facing Dog

Start on your hands and knees, then lift your hips up. This inverted pose calms your mind and stretches your whole body. It's great for relieving stress and fatigue. Feel your body lengthening and your mind quieting as you hold this pose.

Forward Bend

Stand tall, then bend forward from your hips. This pose stretches the back of your legs and calms your mind. It's a gentle way to release tension and find inner peace. Let your head hang loose and feel the stretch in your hamstrings.

Child’s Pose

Kneel down and fold forward, resting your forehead on the ground. This is a relaxing pose that helps relieve stress. It's like giving yourself a gentle hug, allowing your body to rest and recover. It allows your body to relax deeply.

Savasana (Corpse Pose)

Lie flat on your back, with your arms and legs relaxed. This pose calms your nervous system and promotes deep relaxation. It's the final pose in yoga, allowing your body and mind to completely rest. Just breathe and let go of any tension.

If you’ve ever wished for a little extra lift without relying on push-up bras or pricey procedures, you’re not alone. Enter the latest fitness trend taking over social media: the Kourtney Kardashian-approved ‘perky titty’ workout—a chest-focused routine promising to strengthen and sculpt the muscles around your bust for a natural lifting effect.

But let’s be real—can a workout actually make your boobs look perkier, or is this just another internet-fueled fitness myth? We’re breaking down the science behind this viral routine, what it can (and can’t) do, and whether it’s worth adding to your upper-body day. Spoiler: The secret might just be in your posture and pectorals.

What Can Exercise Really Do for Your Bust?

In spite of what some might wish, breast tissue itself consists of fat and glandular tissue, so it cannot be "toned" like muscle. This is to say that no exercise—no matter how rigorous—will actually enlarge breasts. But that doesn't mean hope is completely lost.

Underneath and around the breasts are the pectoralis major and minor muscles, which are essentially responsible for defining the chest. Targeting these muscles can give the illusion of a raised, fuller bust by enhancing overall definition, support, and posture. The workout's aim is not to enlarge cup size but to develop muscle and create the illusion of having a better-looking chest.

You can't pump yourself up to larger, perkier breasts. But you can build strength in your pectoral muscles just behind and around the area. This Pilates-inspired, low-impact, high-rep workout routine recommended by Kourtney Kardashian targets the chest, shoulders, and upper body. Her workout combines Pilates-inspired movements that help build muscle endurance and alignment, which are primary considerations for obtaining a more defined, lifted chest region.

While the exercise employs weighted bangles to maximize burn, the exercise can be done with or without weights. Hand weights of 1-3 pounds or resistance bands can also be employed to provide increased resistance and muscle stimulation.

This form of upper body training assists in targeting pectoralis muscles, deltoids, and trapezius, which are all important factors in enhancing posture and upper body strength—ultimately providing the bust with a more lifted appearance.

Whereas pectoral-defining chest exercises contribute to bust definition, posture is also, if not more, so influential on the look of your bust. Bad posture, such as slumping forward, tends to make shoulders appear rounded and bring about the illusion of sagging and deflated chests.

Good posture not only enhances overall body positioning but also naturally makes the bust look better. An engaged core, back, and lifted spine produce a more upright and open chest, which makes the breasts fuller-looking.

Most bodybuilding enthusiasts only pay attention to the strengthening process, ignoring the fact that recovery is just as important in building muscle and stretch. End the workout with a simple but effective stretches that will open up the chest, loosen tightness, and improve blood flow to the muscles.

Does This Workout Really Work?

Though this exercise won't make the bust larger like breast enhancement or changes in hormones would, it does provide real benefits for individuals wanting to improve the chest area naturally. Strengthening the muscles in the pectoralis, helping to improve posture, and targeting flexibility and alignment will allow for a more sculpted and lifted upper body.

This exercise is especially helpful for:

• Individuals wanting to build upper body strength and stamina
• Women looking to enhance posture and minimize slouching
• Individuals in search of a natural method of supporting and outlining the chest area

Realistic expectations, however—this routine will not increase breast size in any physical way, but will enhance muscle tone, support, and overall chest appearance.

Should You Try It?

If you’re looking for a non-invasive, workout-based approach to a more defined and lifted chest, Hot Pilates-inspired routine is a great option. It’s an effective way to build upper-body strength, enhance posture, and create a more sculpted look—all of which contribute to a more confident, lifted silhouette.

So while you can't out-train gravity or genetics, you can definitely work with your body to accentuate its natural form—and that's what this viral exercise is actually all about.

Playing soccer for years meant, being lean and having good muscle endurance and strength. But as he is about to hit 50, David Beckham’s fitness looks a lot more different than it used to. His trainer, Bobby Rich, spoke to a leading men’s health magazine about the new shift in his workout routine, he explained that now his workout was leaning more towards fine tuning major moves and keeping consistent.

Beckham knows that a strong core is more than just having a six-pack. What he is looking for is an improvement in his lifestyle because a lifetime of professional soccer has left him with some back issues. Lower back or back pain can be tackled with good core strength.

So, he works hard on his core muscles to help with that pain. He doesn't just want to look good, he wants to feel good and move well. He does exercises that strengthen his core muscles, not just the ones you can see. Core muscle exercises like these are important as these muscles help him keep his balance and move better in everyday life. By focusing on these important muscles, he keeps his body strong and healthy. He understands that a strong core helps his whole body work better.

Building Strength and Muscle

When Beckham played soccer, he mostly worked on his legs. Now, he focuses on making his whole body strong. He does exercises like push-ups and pull-ups to build muscles in his upper body. He also lifts weights, doing things like deadlifts, squats, and bench presses. His trainer makes sure he doesn't get bored so he changes the exercises a little each time. He might use different weights or do the exercises in different ways. Beckham has built more muscle now than he ever had when he was playing soccer. He exclaims that he even has chest muscles now, he works hard to stay strong and fit as he gets.

Cardio and Active Lifestyle

Beckham likes to do different kinds of cardio exercises. He enjoys things like indoor cycling and boxing. But his favorite exercise right now is playing padel. It's a mix of tennis and squash, and he plays it a few times a week. It's a great way to get his heart pumping and test his agility. He also likes that he can play with his family and friends. Beckham enjoys trying new fitness challenges to keep things interesting. He likes to stay active and fit, and he finds fun ways to get his cardio in. He knows that staying active is important for his health.

Recovery and Maintenance

After working out, Beckham makes sure he helps his body recover. He drinks a protein shake with things like creatine, coconut water, bananas, and almonds. This helps his muscles repair and get stronger. He also uses things like acupuncture and cupping to help with any aches and pains. He learned these techniques when he was a soccer player. He likes to use ice baths and saunas to help his body feel better. He prefers ice baths over cryotherapy. He does contrast therapy, going from the sauna to the ice bath, to help his blood flow and reduce any swelling. He takes care of his body so he can stay healthy and fit.

Whenever you are feeling anxious or stressed, the first thing you are told to do is control your breath. There are many different breathing techniques that you can try, like yoga breathing practices like Ujjayi breath, alternate nostril breathing, and deep diaphragmatic breathing.

Diaphragmatic breathing, often called belly breathing, is a simple way to use your diaphragm muscle to breathe more effectively. The Cleveland Clinic explains that the diaphragm is a dome-shaped muscle at the bottom of your lungs. When you inhale, it moves down, making space for your lungs to fill with air. Your belly pushes out as this happens. When you exhale, the diaphragm moves up, pushing the air out. This type of breathing is different from chest breathing, where only your chest moves. You can do this breathing technique anywhere, anytime, and no one will even notice. It's a great tool for calming down quickly.

Why Do You Need Breathing Exercises

The reason why this is the go-to response for stressed people is because when you are stressed, your breathing becomes fast paced. The Cleveland clinic explains that stress triggers a fight or flight response in your body. Your body goes into survival mode as it thinks it is in danger. Some symptoms of this include, racing heart rate and blood pressure increase, this means that you are breathing quickly and heavily in order to move nutrients and oxygen into important muscles of your body.

Benefits of Belly Breathing

Belly breathing has many good things about it. It helps calm your nervous system, which is important when you're stressed. It activates a nerve called the vagus nerve, which helps your body relax. When you breathe slowly, your heart rate also slows down, and your body feels less stressed. It helps you control your feelings, like anxiety and fear, so you can think more clearly. This kind of breathing also helps your lungs work better by taking in more oxygen. It can even help you sleep better because it calms your mind. By practicing regularly, you can feel calmer and more relaxed every day.

How to Practice Diaphragmatic Breathing

Certain conditions like Chronic Obstructive Pulmonary Disease (COPD) do make it difficult to work the diaphragm effectively. Your lungs rise and fall naturally, however with COPD air often becomes trapped in your lungs. Make sure you speak to a healthcare professional in case you are facing any difficulties while breathing.

To start, find a comfy spot. You can lie down with your knees bent or sit with your feet flat on the floor. Put one hand on your belly and the other on your chest. Now, breathe in deeply through your nose. Let your belly push out while your chest stays still. Hold your breath for a moment. Then, slowly breathe out through your nose or with your lips a little bit closed, letting your belly go back in. Do this four to six times, slowly and deeply. As you get better at it, you can do more breaths. Practice this every day, even when you're not feeling stressed, to feel calmer all the time.