You think not many women are looking for the best breast-firming exercises? If yes, then I think you might be relieved to know that’s not true. Most women have to deal with sagging breasts as they age. Breasts start to lose their natural perkiness due to many other factors too. Such as pregnancy, weight fluctuations, hormonal changes, etc.
Lifestyle changes matter a lot when it comes to keeping the shape and size of your breasts and body in check. Like maintaining a healthy, well-balanced diet. And daily exercise where you’re targeting your chest muscles. These can drastically improve the saggy appearance of breasts. In fact, exercise to tighten breast skin also prevents further drooping.
The Anatomy of Breasts
I’m sure you know that breasts consist of fatty tissue, mammary glands, and connective tissue. Your skin and ligaments support your breasts. Over time, the support system here naturally begins to stretch. And that causes your breasts to sag. It’s what makes your skin loose and wrinkled too.
Once these ligaments stretch, you cannot reverse that effect. But what you can do instead is repair skin damage. Improving the appearance of breasts is something you get the opportunity to do. Simply by incorporating the exercises I’ve discussed in the article into your daily workout routine.
But before I do that, let me tell you the best way to lift sagging breasts. It doesn’t offer a more permanent solution like breast-firming exercises. But it certainly delivers quick action. And that is wearing a proper bra.
Most women don’t do it right. And in today’s world, it’s simply not justified if you’re wearing the wrong size or style of bra. I mean there are all kinds of designs for all kinds of breast shapes. The best example is bras for wide-set breasts. So there’s something for every possible need and personal preference.
Top 3 Breast-Firming Exercises
#1 Push-Ups
Now here’s one of the most effective breast lift exercises without weights. In fact, it’s the best exercise to lift sagging breasts at home.
Push-ups primarily target your pectoral muscles. But what if you can’t do a push-up properly? Then drop your knees to the floor.
- Get into the plank position. Your hands should be slightly wider than shoulder-width apart. Keep your neck and head neutral. And embrace your core.
- Now bend the elbows and lower yourself slowly toward the floor. Your chest shouldn’t touch the floor, it should just come very close to it. Make sure to not point your elbows at 90 degrees. Instead, keep them tucked closer to your body.
- Then extend your arms back up and return to your starting plank position.
You can do as many reps as possible in a single set. And do 3 sets.
#2 Dumbbell Chest Press
Can exercise help lift sagging breasts? Chest press really can!
It’s a very traditional type of chest exercise. With dumbbells, you can increase your range of motion. And that means you’re making the workout even more effective. Just make sure to start with a moderate weight if you’re a beginner. Such as 10-15 pounds.
You’ll need 2 dumbbells and a bench for this.
- Hold a dumbbell in both hands. And lie back on the bench. Your back should be flat against the bench. Bend your knees and have your feet touch the floor.
- The setup position involves bringing the upper arms out at the side. At this point, they should be parallel to the ground. Bend the elbows to keep the dumbbells parallel to the upper arms.
- Then extend the arms up by pushing those dumbbells away from the floor and your body. Keep your core tight here. And while you push up toward your midline of the body, focus on your chest muscles.
- Once your arms are completely extended above you, wait for a second. And then lower the dumbbells back down. That’s the completion of 1 rep.
Do as many reps as you can. Preferably 3 sets of 12 reps each.
#3 Plank Reach-Under
The traditional plank is a great way to target pectoral muscles. But how about making the workout a little more physically challenging? In that case, you can do plank reach-under. There are many variations of the plank position you know.
- Get into the plank position. Your hands should be under the shoulders. Your spine should be neutral and the core tight.
- Now lift the right hand off the floor to touch the left knee. Then return to plank.
Repeat this at least 10 times.
- After that, lift the left hand to touch the right knee.
Do 10 reps of this as well. And that makes 1 set.
You can do 3 sets. That’s 30 reps in total on each side.
Conclusion
If you ask me, all the 3 exercises I’ve discussed are good for lifting and shaping your breasts. But the first and third are the best for those who don’t have dumbbells and a bench. However, if you do have both or you go to a gym to workout. In that case, don’t skip the second exercise.
Apart from that, make sure your bra style and size are correct. When it comes to bras, support and comfort should matter more than appearance. Quit smoking, eat a healthy, well-balanced diet, drink lots of water, and exercise daily. Make these good habits a part of your daily life. And you’ll see the results sooner than you can imagine.
Author Bio:
Angela Douglas is all things women on her blog What Wear Fit. As the name of the blog suggests, she discusses the many ways in which women of all shapes and sizes can fit into bras and clothing of their choice. Her tips and tricks are nothing but invaluable information with regard to women’s daily struggles with their undergarments and body shape.
