There are two major exercises that could help in the development of the upper and lower body in women which would be highlighted below. 

The appearance of your chest can be improved with exercises that tighten and firm the muscles beneath and around your breasts which helps in lifting and toning it. Aerobic exercises performed in addition to strength training exercises that engages the chest muscles can be beneficial in strengthening the pectorals (the muscles of your chest). Exercise this muscles four to five times weekly to help firm, tone and lift the muscles around your breasts.


One major exercise you should get used to concerning your upper body (breasts) is the Bent-Knee push ups.

The bent-knee push ups is much advisable for women because most women are not capable of doing the regular push ups the right way. 

To get into the position for the bent-knee push ups, first get on all fours( your hands and your knees) just like you about to crawl. Position your hands to be directly under your shoulder then reposition your knees as needed to create a straight line in your body from the knees, through the torso (upper body) and out through the head. There should be no bend at the hips. Keep the abdominals braced.
Start bending your elbows to take your body down until it’s almost touching the floor not allowing your lower back to sag or your hips to push upward. Then push your body all the way back up until your arms are locked out.  

 Repeat this process for a count of 7-10 reps for three sets each.

For those who are capable of handling the regular push ups can also count for 7-10 reps for three sets each. 


The other major exercise you should get used to concerning your lower body (butt) is squats.

The butt consists of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. They work together to help us move our upper legs in all directions.

Every time you take a step, you’re using your glute muscles. Their function is to allow us to run, walk, squat and move. You’re working your back side all the time.
To get in position for squatting, start by standing flat on both feets, legs wide apart under shoulder level, face forward, arms stretched out (optional). Then bend your knees like you are assuming a sitting position then stand back up. The lower/deeper you go, the better. 


Repeat this process for a count of 10-12 reps for three sets each. 

Remember, repeat this exercise for 4-5 times a week for faster, accurate results. Consistency and patience is the key. Exercises do not work like magic but if you are doing it often and the right way, you will definitely see results. That’s a guarantee.