Sagging breasts are a common concern for many women. As we age, skin loses its elasticity and breasts lose their perkiness. However, while sagging breasts are a natural part of aging, there are some exercises that may help lift and firm the breasts.
What causes sagging breasts?
There are several factors that contribute to sagging breasts:
- Aging – Over time, skin loses its elasticity. The ligaments that support the breast tissue can stretch and weaken, causing breasts to droop and sag.
- Pregnancy – Changes in hormone levels and breast size during pregnancy put strain on the breast ligaments. Breastfeeding can further contribute to sagging.
- Weight fluctuations – Gain and loss of weight strains the skin. This expansion and contraction can cause breasts to sag.
- Gravity – Over time, the force of gravity causes breasts to sag and droop downwards.
- Smoking – Chemicals in cigarettes break down skin cell structure causing skin to lose elasticity.
- Sun exposure – UV radiation from the sun damages skin cells and fibers that support the breasts.
Can exercise help firm sagging breasts?
While the effects of aging and gravity are unavoidable, exercise can help strengthen and tone the chest muscles. This may provide an uplifting effect and help delay further sagging. Here are some of the ways exercise helps:
- Working out the chest muscles helps fill the breast tissue from below, providing more support and shape.
- Strength training boosts collagen production, improving skin elasticity.
- Regular exercise improves hormone balance and helps maintain muscle mass as we age.
- Aerobic activity promotes lymphatic drainage, eliminating toxins and reducing fluid buildup.
While exercise cannot entirely reverse breast sagging and ptosis (drooping), it can uplift the look of the breasts by strengthening the chest. However, it’s important to keep in mind that results vary based on age, genetics, and breast density.
Exercises to lift breasts
Certain exercises target the chest muscles beneath the breast tissue. Working these muscles provides internal support, lifting the breasts. Here are some of the best exercises to include in your workout routine:
1. Pushups
Pushups work the pectoral muscles of the chest. Place hands on the floor slightly wider than shoulder width apart. Keep the back straight and lower the body until chest nearly touches the floor. Push back up to starting position. Do 2-3 sets of 10-12 reps.
2. Chest presses
Lying chest presses target the pectorals. Lie on your back on a bench holding dumbbells directly over your shoulders with palms facing forward. Lower the weights out to your sides until elbows bend to 90 degrees. Press back up to starting position. Do 2-3 sets of 10-12 reps.
3. Chest flys
Fly exercises work the chest muscles from a variety of angles. Lie on a bench with arms extended out to sides and elbows slightly bent, holding dumbbells. Bring arms together in front of your chest, squeezing chest muscles. Return to start. Do 2-3 sets of 10-12 reps.
4. Pushup variations
Standard pushups can be modified to target muscles differently. Elevated pushups engage lower chest, while decline pushups recruit upper chest. Try diamond and wide arm pushups too. Do 2-3 sets of 8-10 reps of each variation.
5. Resistance band pulls
Tie a resistance band to a stable object at chest height. Stand with feet hip width apart holding the band handles by your sides. Pull arms forward and squeeze shoulder blades, engaging chest muscles. Return to start. Do 2-3 sets of 12-15 reps.
Everyday habits for firmer breasts
Along with strength training exercises, adopting some of these daily habits can also help perk up the chest area:
- Massage breasts daily using lymphatic drainage techniques. This promotes circulation.
- Always wear a supportive bra that fits properly.
- Maintain good posture to work the chest muscles.
- Drink plenty of water to stay hydrated.
- Moisturize daily and use skin tightening creams on the chest.
- Protect skin from sun damage by wearing SPF.
Other methods for lifting breasts
While exercise offers a natural approach, other options for dealing with sagging breasts include:
- Breast lift surgery – Cosmetic procedure to remove excess skin and tighten breast tissue. Provides dramatic lift but leaves scarring.
- Breast augmentation – Implants can provide fullness and lift to sagging breasts.
- Radiofrequency treatments – Use energy waves to stimulate collagen and tighten skin. Provide moderate tightening over time.
- Breast reduction – Removing excess breast tissue can reduce strain on skin and ligaments for lift.
Who should avoid certain exercises?
It’s important to check with your doctor before starting any new exercise program. Avoid overly strenuous chest exercises if you have any of the following:
- Recent breast surgery
- Weak connective tissue or problems with ligaments
- Cardiovascular conditions
- High blood pressure
- Diabetes
Pregnant and nursing women should also opt for gentle exercises over heavy weight training. Listen to your body and stop any exercise that causes pain or discomfort.
The takeaway
While exercises for sagging breasts won’t produce dramatic differences, strength training provides important support. By working to lift the chest muscles, exercises can provide an uplifting effect. For optimal results, combine chest exercises with healthy lifestyle habits. But always check with your doctor before beginning any new fitness routine.
