Many factors contribute to sagging breasts – age, sudden weight loss, pregnancy, obesity, not wearing the right bra, and lack of upper body exercise (1). Of course, you can’t change your genes or go back in time. But doing certain upper body exercises can help make your chest muscles bigger, stronger, and firmer. Check out the 17 best chest exercises that help in breast firming below. Do them to give your breasts a natural lift without the need for breast surgery or breast implants. Scroll down!
Can You Lift Your Breasts With Exercise?
Yes, it is possible to lift, firm up, and improve the shape of your breasts with exercise. Breast workouts may help improve breast appearance and enhance breast beauty without doing a breast augmentation or breast enhancement. 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 chest exercises for women can help tone the breasts and strengthen the adjoining muscles. “Obviously, there are a lot of factors at play here,” says David Rosales, Personal Trainer. “But exercises that strengthen the chest and upper back muscles are a key component of any well-rounded training program.” As a result, your breasts stop sagging and become rounder and firmer. Nimeshaa, a YouTuber, documented a 21-day chest lift workout challenge to increase her breast size and firmness. She initially found the exercises repetitive and challenging but eventually noticed a difference in her chest area, with increased lift and firmness. She says,” I definitely see a difference, this workout actually did work after all the push-ups were worth it so yeah I would definitely give this workout a 10 out of 10 because it did work and it’s amazing it works (i).”
Best Exercises To Lift Breasts Naturally
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 focuses on the chest muscles along with overall upper body strength. By targeting the chest, shoulders, and triceps, it also improves posture by strengthening the muscles that support an upright position. Steps
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
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
4. Wall Push-ups
Wall push-ups work on your pectorals, deltoids, lats, biceps, and triceps. Here are the steps to do it. Steps
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
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
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
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 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
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
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
12. Exercise Ball Dumbbell Pullover
Another great breast-lifting exercise is a ball dumbbell pullover. It works on the pectoralis major, lats, serratus anterior, and deltoids. Here’s how to do it. Steps
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
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
15. Cobra Pose (Bhujangasana)
Similar to the superman exercise, the cobra pose is a great way to stretch and strengthen your chest muscles and increase the upper body blood flow. It works on the pectorals, deltoids, core, biceps, and quads. Here’s how to do it. Steps
16. Bow Pose (Dhanurasana)
This is slightly tougher than the rest of the exercises to lift breasts. But, it increases your flexibility as well as helps tone the chest muscles to enhance your breast shape. Here’s how to do it. Steps
17. Standing Y Raise
Standing Y raise exercise mainly focuses on the shoulders and upper back. This strength training exercise helps improve posture and strengthen the muscles under the breasts. Steps
18. Swimming
Your breasts may be sagging because they are large oy due to a higher BMI. Doing cardio exercises, especially swimming, is a great way to burn calories as well as work on your chest, shoulders, and back to strengthen and tone the muscles that help keep your breasts from sagging. Swimming is a good full-body exercise for anyone who wants to stay fit and in the healthy weight range for their height and weight. It is also not strenuous on the bones. Hence, anyone can enjoy this sport and have fun while working out. Before we come to a close, here’s a quick reminder.
How To Do The Exercises? What Else Can You Do?
There are 17 exercises you can do to lift your breasts and improve your breast size. However, do not do them all in one day. Choose 5 exercises randomly and do them once a week when you first start out. Avoid over-straining your chest muscles, shoulders, and back. If you have lower back pain, talk to your trainer before doing any bent-over exercises or exercises that involve hyper-extending your lower back (like the superman and cobra pose). Focus more on engaging the muscles than the sets and reps. Focus on breathing and posture. Also, if you have a higher BMI, try walking or doing any other form of cardio for 20-30 minutes every day. Avoid running or any other activity that puts pressure on the heart if you have heart problems. Finally, take care of your lifestyle, i.e., what you eat, drink, and consume as well as how much sleep you get. Consume a balanced diet, sleep well, and always take a break from work and home to have some peaceful time for yourself. Besides these exercises, there are a few things you need to be careful about to make sure you get effective results. You can promote better breast health and enhance the effectiveness of your workouts aimed at lifting and toning the chest by combining good posture with proper support. Keep reading to learn more.
Importance Of Posture And Support
Good posture plays a significant role in breast health and may even help improve the effectiveness of exercises aimed at lifting and strengthening the chest area.
When standing, you should keep your back straight, shoulders back, and chest out. This alignment helps support the natural shape of your breasts and reduces strain on the surrounding muscles and ligaments. Poor posture, like slumping or hunching, might lead to sagging over time. It is equally important to maintain proper posture when sitting as well. Sit up straight with your back supported, shoulders relaxed, and feet flat on the ground. Avoid leaning forward or slouching, as this may affect your breast tissue and overall comfort. Wear supportive bras to complement good posture and provide the necessary support to keep your breasts lifted and prevent excessive movement during activities.
Illustration: Best And Effective Exercises To Lift Breasts Naturally
Can ice help sagging breasts? According to Jesse Feder, RD, CPT, Clinical Dietitian at Memorial Regional Hospital South, ice may not provide a permanent solution. He says, “Ice may temporarily help sagging breasts since the cold will tighten the skin. However, this is very temporary and will return to its original state once the skin temperature returns to normal.” How do you massage your breasts to firm them? Breast massage is another temporary modality that can help firm breasts and improve breast health. Feder says, “It may help increase blood flow to the area and give a firmer appearance, but this is not long-lasting. You can gently massage the breast tissue and surrounding muscles, such as the anterior deltoids, for a firmer look.” Does Vaseline help breast lift? There’s no scientific evidence to support that applying Vaseline may affect the size or shape of your breasts. Which oil is best for breast tightening? Oils may help keep your breasts moisturized but won’t really help lift them. Does aloe vera help tighten sagging breasts? Anecdotal evidence suggests that aloe vera with its skin tightening properties may help tighten sagging breasts. What foods help saggy breasts? Including a good amount of protein in your diet is important to build muscles and help lift your breasts. Eggs, dairy, and lentils are a few options you can include in your diet for breast care. Learn how to naturally lift and tone your breasts with the simple exercises listed in this video! Get the perfect shape without surgery or implants. Watch this video now!
