Healthy and perky bosoms are the pride of every woman.
But unfortunately, woman’s breasts undergo a lot of changes during different stages of her life.
And as time goes by, they lose their shape, elasticity and become less perky with age.
Breast sagging medically termed as ‘Ptosis’ is a condition where breasts lose its firmness and elasticity.
Breast sagging is a natural process that happens with age.
Apart from ageing, it can also be caused due to various other factors such as genetics, pregnancy, hormonal changes, body weight fluctuations, etc.
Among all the causes only ageing is inevitable and there is nothing you can do about it.
However, with the other causes, you can at least do certain workouts to minimize the effects of sagging and prevent further drooping.
There is muscle beneath your breasts called Pectoralis Major and Minor and you can add firmness to your breasts by strengthening and training these chest muscles.
This, in turn, makes your whole chest look fuller by giving your boobs a lift.
Before getting into the exercises to lift the breast, let’s cover some basics of breasts.
Understanding the different parts and functions of the breast will help you become more aware of any changes or abnormalities.
Can You Lift Your Breasts With Exercise?
Yes, it is possible to lift, firm up, and improve the shape of your breasts with exercise. Breasts, which are mostly fatty tissue, lie over the chest muscles – pectoralis major, pectoralis minor, subclavius, and serratus anterior. Working these chest muscles with the right exercises can help tone and strengthen them. As a result, your breasts stop sagging and become rounder and firmer.
1. Dumbbell Bench Press
Dumbbell chest press works on the chest muscles, pectorals that lie beneath the breast tissue, shoulders, upper back, biceps, and triceps. Here’s how to do it.
This is an effective breast lifting exercise that mainly focuses on the chest muscles.
Steps
- Lie on your back on a bench, holding a dumbbell in each hand, as shown in the above image. Your palms should be facing your feet.
- Bring your legs down to the floor if they are high up in the air.
- Breathe in and push the dumbbells above your chest by extending your elbows until the heads of the dumbbells lightly touch. That means your arms should move in a reverse “V” motion.
- Slowly bring the dumbbells back down. Breathe out.
- Strengthen your core and push them up again.
- Do 3 sets of 8 reps each.
2. Push-ups
Push-ups work on the pectorals, deltoids (shoulders), serratus anterior (muscles right under the armpit), triceps, and abs. Here’s how to do them.
Steps
- Get into the plank position.
- Your palms should be flat, facing the floor, and the elbows bent and shoulder-width apart.
- Lower your body by bending your elbows and let your chest touch the floor. The upper arms should be at a 45-degree angle with the floor.
- Push back to the starting position.
- Do 3 sets of 8 reps each
3. Push-ups With Medicine Ball
These are similar to the standard push-ups but are done with a medicine ball. This exercise works on the chest muscles and core.
Steps
- Get into a push-up position, and instead of placing the palms on the floor, place them on a medicine ball.
- Ensure that the medicine ball is beneath your chest and your elbows are right below your shoulders.
- Engage your core, bend your elbows, and lower your body.
- When your chest touches the medicine ball, push back up to the original position.
- Do 3 sets of 5 reps each.
4. Wall Push-ups
Wall push-ups work on your pectorals, deltoids, lats, biceps, and triceps. Here are the steps to do it.
Steps
- Stand 2 feet away from a wall, facing it.
- Place your palms on the wall. Your hands and legs should be shoulder-width apart.
- Bend your elbows and lean toward the wall until your chest touches it.
- Push back to the starting position.
- Do 3 sets of 8 reps each.
5. Inverted Wall Push-Up
Inverted wall push-ups work on the pectorals, deltoids, lats, traps, biceps, triceps, and core. Here are the steps to do it.
Steps
- Place your feet close to the wall and keep your hands slightly wider than shoulder-width apart.
- Walk your feet up along the wall until you achieve the desired angle for a push-up. Your body should be in a straight line.
- Bend your elbows to lower your chest.
- Push yourself back by extending the arms and get to the starting position.
- Do 2 sets of 5 reps each.
6. Incline Dumbbell Fly
The dumbbell fly chest exercise works on the pectoralis major and minor, deltoids, biceps, and lats. Here’s how to do it.
Steps
- Hold a dumbbell in each hand and lie on your back on an incline bench.
- Tighten your core, extend your arms, and hold the dumbbells in front of your chest.
- Breathe in and slowly move the dumbbells apart until your arms are in line with your chest.
- Pause for a second. Breath out and slowly move your arms back to the original position.
- Do 3 sets of 8 reps each.
7. Lying Chest Pass
This is more of an exercise to strengthen the secondary muscles that help keep your breasts lifted and firm. Medicine ball chest pass works on shoulders, lats, biceps, forearms, and core. Here’s how to do it.
Steps
- Hold a medicine ball close to your chest with both hands and lie on your back on the floor. This is the starting position.
- Engage your core and throw the ball up. Keep your arms extended, ready to catch the ball when it descends.
- Catch the ball and lower your arms back to the starting position.
- Do 3 sets of 8 reps each.
8. Bent-Over Lateral Raise
Bent-over lateral raises work on the back of the shoulders or posterior deltoids, pectorals, biceps, lats, and traps. Here’s how to do them.
Steps
- Hold a dumbbell in each hand, feet close together and knees slightly flexed. Roll your shoulders back and engage your core.
- Flex your pelvic region and bend forward, keeping your head in line with your spine.
- Extend your arms down and squeeze your shoulder blades together to prevent concaving your chest. This is the starting position.
- Now, lift the dumbbells up to your sides. Keep your elbows slightly bent.
- Pause for a second and lower the dumbbells to the starting position.
- Do 3 sets of 8 reps each.
Note: Avoid bending forward if you have lower back pain. Siton an exercise ball and do lateral raises.
9. Medicine Ball Superman
Medicine ball superman is more of a core exercise. However, it also acts on the pectorals, shoulders, and biceps. Here are the steps to do it.
Steps
- Hold a medicine ball and lie down on your stomach. Stretch your arms overhead.
- Engage your core, breathe in, and lift your hands and legs simultaneously.
- Keep your head down and look at the floor to prevent straining your neck.
- Lower your hands and legs. Before they touch the floor, lift them up again.
- Do 3 sets of 8 reps each.
10. Incline Dumbbell Chest Press
Incline dumbbells chest press is an effective exercise to lift sagging breasts. It works and tones the pectoral muscles, deltoids, and triceps. Here’s how to do it.
Steps
- Adjust the bench in an inclined position at an angle of 30-45 degrees.
- Lie on your back on the bench with your knees bent and feet flat on the floor.
- Hold a dumbbell in each hand. Exhale and push them straight up directly over the chest until the heads of the dumbbells touch slightly.
- Hold for a second. Inhale and pull them back to the starting position.
- Do 3 sets of 8 reps each.
11. Barbell Bench Press
The barbell bench press works on the pectorals, deltoids, biceps, lats, traps, and triceps. Here’s how to do this exercise to get shapely breasts.
Steps
- Lie back on a bench and place your feet flat on the ground.
- Hold a barbell across your chest with the arms slightly more than shoulder-width apart.
- Engage the core and chest muscles and push the barbell up from the chest, stretching your arms fully.
- Hold it for a few seconds and return to the starting point.
- Do 3 sets of 8 reps each.
12. Exercise Ball Dumbbell Pullover
Another great exercise to lift your breasts is the exercise ball dumbbell pullover. It works on the pectoralis major, lats, serratus anterior, and deltoids. Here’s how to do it.
Steps
- Hold a dumbbell with two hands.
- Extend your arms in front, bend your knees, and lie back on an exercise ball.
- Keeping the exercise ball in place, walk forward a few steps until your shoulders are touching the exercise ball.
- Keep your knees flexed and feet flat on the floor, as shown in the image.
- Breathe in and move your hands behind your head to feel the stretch in your armpits and triceps. Keep your elbows slightly flexed.
- Pause for a moment, exhale, and bring the dumbbell back to the starting position.
- Do 3 sets of 8 reps each.
13. Butterfly Machine
This exercise works on the pectorals, deltoids, lats, traps, and rhomboids. It increases breast firmness and helps lift drooping breasts. Here’s how to do it.
Steps
- Adjust the machine as per your sitting height and rest your back on the back pad. Adjust the weight plates accordingly.
- Hold the handles such that your upper arms are parallel to the ground.
- Push the handles in and bring them close together in front of you. Breathe out slowly.
- Inhale, push the handles back, and squeeze your shoulder blades to stretch the chest muscles.
- Do 3 sets of 8 reps each.
14. Cable Crossover
Cable crossover is also a breast-firming exercise that targets the pectorals, deltoids, and lats. Here’s how to do it.
Steps
- Set the handles of the pulleys of the machine on both sides to the highest level and adjust the weight. Start with lighter weights and then move on to heavier weights as you get comfortable.
- Stand in the center of the machine. Ensure your feet are shoulder-width apart.
- Pull the handles down. Take a step forward with your right leg to get into a staggered position. Bend your torso at the waist slightly.
- Engage your core with your elbows slightly bent, inhale, and stretch your arms until you feel a nice stretch in your chest muscles.
- Exhale and come back to the starting position.
- Do 3 sets of 8 reps each.