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.

Public health advice has usually centered on how much sleep we get. Eight hours has long been the magic number, but researchers are now uncovering that how well you sleep matters just as much — maybe even more. Deep, restorative sleep is the body’s prime time for repairing tissue, consolidating memories, and balancing mood-regulating hormones. And as it turns out, a surprisingly simple daily habit can help you get more of it.

A new study from The University of Texas at Austin, published in the Journal of Physical Activity & Health, followed students over several months using wearable devices like Fitbits. Instead of just counting total exercise minutes, the research team zoomed in on how often people moved.

The big reveal? Those who exercised regularly even for just 10 minutes a day enjoyed deeper, more restorative non-REM sleep, the stage most critical for brain and body recovery. “Frequency does seem to matter,” said Benjamin Baird, a research assistant professor of psychology and one of the study’s lead authors.

Why 10 Minutes Is Enough?

Moderate to vigorous activity — think brisk walking, cycling, or any movement that quickens your breath while still allowing conversation — for as little as 10 minutes daily had measurable benefits. This wasn’t about logging intense workouts or breaking personal records. Even light, consistent movement like short walks or standing breaks improved sleep quality and next-day mood.

According to Chris Corral, co-lead of the study, “You don’t need to run marathons. Just moving a little each day helps. Light activity counts too. Doing something is better than doing nothing.”

Participants who moved daily didn’t just sleep better — they woke up feeling more energized and reported lower stress levels. This connection between non-REM sleep and mood has been observed before, but most earlier studies only looked at short-term effects in controlled lab settings.

What made this study different was its real-world design. By tracking people’s habits continuously for months, researchers could see the cumulative benefits of consistent movement on sleep and emotional well-being.

How We Measure “Enough” Exercise?

Current guidelines from the Centers for Disease Control and Prevention (CDC) and World Health Organization (WHO) recommend 150 minutes of moderate activity per week. But they don’t specify how to spread it out. That gap matters.

“If you pack all that activity into the weekend, you might miss out on the sleep benefits of moving daily,” Corral explained. The UT findings hint that public health advice may need updating — shifting the focus from total minutes to frequency.

How Sleep Quality Shapes Overall Health?

Deep sleep isn’t just about feeling rested. It’s when the brain clears waste proteins linked to neurodegenerative diseases like Alzheimer’s. It’s also when muscles repair, immune cells strengthen, and the nervous system resets. Poor-quality sleep, on the other hand, is tied to higher risks of heart disease, diabetes, depression, and even shortened lifespan.

In other words, this isn’t just about feeling less groggy — it’s about long-term brain and body health.

The study’s use of wearable trackers like Fitbits allowed researchers to capture a detailed picture of both movement and sleep in real life — not just in the artificial environment of a lab. This is part of the Whole Communities—Whole Health initiative, an interdisciplinary project aiming to understand how everyday habits affect overall well-being.

Next, researchers plan to see if these findings hold true in more diverse populations, including older adults and people with chronic health conditions.

Why Better Sleep Is Essential for Everyday Wellness?

Move daily, even briefly — A brisk walk after dinner, stretching breaks at your desk, or climbing stairs instead of taking the elevator all count.

Consistency beats intensity — Doing a little bit every day trumps exhausting yourself a few times a week.

Pair movement with good sleep hygiene — Keep a consistent bedtime, limit screen exposure before bed, and create a cool, dark sleeping environment for maximum benefit.

Better sleep doesn’t require an overhaul of your schedule or a gym membership. Just 10 minutes of daily movement can make a tangible difference in how deeply and restoratively you sleep.

Sleep is the foundation for energy, focus, emotional resilience, and long-term health. And unlike expensive treatments or complicated regimens, this fix is free, simple, and accessible to almost everyone.

As Baird put it, “Current guidelines don’t reflect the importance of frequency for sleep health. Having this kind of data allows us to start thinking about whether they should.” So if you want to sleep deeper, feel sharper, and start your days with more energy, the solution might be as simple as lacing up your shoes and moving every single day.

The Philadelphia Eagles’ Pro Bowl left guard Landon Dickerson was helped off the field and later carted inside after suffering an apparent right leg injury during the team’s open practice Sunday night at Lincoln Financial Field.

The incident happened late in the more than two-hour practice during a pass play, when quarterback Jalen Hurts connected with running back Saquon Barkley on the opposite side of the field. Dickerson went down and stayed on the ground for several minutes, surrounded by teammates as a hush fell over the crowd of nearly 50,000 fans.

Also Read: 3 Common Yoga Mistakes That Could Be Limiting Your Progress

Unable to put much weight on his right leg, Dickerson was assisted off before riding a cart indoors. He was replaced in the lineup by Brett Toth.

The injury comes a day after Dickerson appeared on the team’s injury report with a knee issue, which limited his participation in practice on Saturday. He was not listed on the report for Sunday.

What Are The Common Injuries in Football?

Football players are more likely to get hurt during matches than during training, with risks coming from tackling, sprinting, twisting, jumping, or even repeating the same movements until fatigue sets in. Collisions, poor conditioning, or re-injuring a previously weakened area can also contribute.

Sprained Ankle

Quick changes of direction and uneven surfaces make ankle sprains one of the most common football injuries. This happens when the ankle rolls inward or outward, overstretching the ligaments.

Management: Follow the POLICE principles: Protect, Optimal loading, Ice, Compression, Elevation, and avoid HARM factors: Heat, Alcohol, Running, Massage, in the first three days.

Hamstring Strain

Hamstring muscles power a player’s acceleration. Sudden bursts of speed without adequate flexibility or strength can cause a strain.

Management: Use POLICE and HARM steps. Prevention includes stretching, foam rolling, and strengthening exercises like deadlifts, leg curls, and bridges.

Groin Strain

Twisting, kicking, or rapid directional changes can strain the inner thigh muscles, also known as adductors.

Management: Same POLICE and HARM, with prevention through regular stretching and strengthening exercises such as side lunges and adductor side bridges.

ACL Injury

The anterior cruciate ligament is critical for knee stability. Injuries often occur when the lower leg stays planted while the upper leg twists, during tackles, or awkward landings.

Management: Mild sprains may heal with physiotherapy, but severe tears often require surgery. Persistent swelling or pain should be checked by a professional.

Preventing Football Injuries

• Strengthen lower limbs with exercises like squats, lunges, and calf raises.
• Warm up with dynamic stretches and sport-specific drills.
• Cool down after matches to aid recovery.
• Wear proper gear, including fitted boots and shin guards.
• Stay hydrated, eat well, and rest between games.

Yoga, at its heart, is a journey of balance, patience, and self-awareness. Yet, even regular practitioners can unknowingly fall into habits that limit progress or compromise the essence of the practice. Celebrity nutritionist Rujuta Diwekar, who works with stars like Kareena Kapoor, Alia Bhatt, Varun Dhawan, Saif Ali Khan and Karisma Kapoor, recently shared three common yoga mistakes that many of us make and how to correct them. Her advice is simple, practical, and rooted in tradition.

1. Always Starting With the Right Side

This habit, she explains, can unconsciously deepen the existing imbalances in the body. Yoga, after all, is a practice of samatva or balance. The aim is not to favour one side but to restore equilibrium—physically, mentally, and emotionally.

She suggests a simple correction. Yoga should be done with awareness. She says how even sitting postures like Sukhasana should be alternated to ensure both sides of the body are equally engaged. Start from the weaker or underused side. It may feel awkward initially, but over time, it helps realign the body and build balanced strength.

2. Only Practising the Asanas You Are Good At

This is a common pitfall. We gravitate towards what feels familiar and comfortable. But yoga is not meant to keep us within our limits; it is meant to gently stretch them. She encourages practitioners to explore the lesser-known asanas, especially those we tend to avoid, like backbends or twists. “We should go to their lanes, we should practise them, and we should have patience with ourselves. Little by little, every asana, especially backbends, will also come.”

She reminds us, “Yoga is not for show-offs. Yoga is for strength. For inner strength. This practice is not for outsiders.” It is a deeply personal journey, and real growth lies in consistency and courage, not perfection.

3. Skipping Practice When Time Is Short

But this is not how yoga works. “If you do not have time for 12 Surya Namaskars, then do 6. If you do not have time for 6, then do 3. But do it.” Even five minutes of mindful movement can bring enormous benefits. Over time, it is the commitment, not the duration, that matters most.

She also urges balance between the physical and the subtle. “If you are doing pranayama only every day, then do asanas also. If you are doing asanas only every day, then do pranayama once a month.” Her advice is to explore and embrace all aspects of yoga. That way, even if your routine is limited, it is never lopsided.

Yoga is not about being perfect in every pose. It is about showing up. “In your asana practice, explore the key aspects of yoga a little bit,” says Rujuta. “And give this gift of yoga to yourself in your lifetime.”

Whether you are a beginner or a seasoned yogi, her words are a gentle but firm nudge back to the basics. Do not let routine, comfort, or lack of time come in the way of your practice. As she sums up beautifully, yoga is a gift and one worth giving yourself every single day.