The tissue inside of the breasts is held in place by the skin that covers each breast, report doctors at the Mayo Clinic. The skin stretches to accommodate additional fat in the breasts during pregnancy. Breasts also become enlarged following weight gain. In younger women, the skin naturally stretches back into place. With age, the skin becomes less elastic and may result in sagging breasts when a woman loses weight. A breast lift is a surgical option to tone saggy breasts. Exercises can help strengthen the muscles in the chest to better support the breasts as well.
Dumbbell Fly
To increase support for breasts that are not being held up with a firm layer of skin, women need to build up the pectoral muscles in the chest. The dumbbell fly is an exercise that tones those muscles. Beginners should start with light weights; between 1 and 3 lbs. shouldn't be too difficult. To do the dumbbell fly, you should lie on the floor holding a weight in each hand with palms facing up. Then extend the arms straight out to the sides and lift each weight so that they meet in the middle above the head. Lower the weights back to the floor and repeat 12 times. Lifters should rest for one or two minutes then repeat the set again, repeating again for a third set. Heavier weights can be employed once the exercise become too easy. To increase resistance, pick up 6 or 8-lb. weights and try to do just eight lifts, gradually increasing to 12 repetitions.
Chest Press
There are variations to the dumbbell fly that can break up workout routines and help to build chest muscles. One diversity is called the chest press and begins in the same position and the dumbbell fly, lying on the back on the floor with a weight in each hand, palms facing up. Once the arms are extended, bend the elbows before pushing the weights above the body. Straighten to lift weights straight up and then bring the arms back over the head to rest on the floor above the head. Reverse the process and repeat eight to 10 times for three sets.
Pec Fly
In the gym, the pectoral fly machine provides an effective workout to firm up saggy breasts and build chest muscles. To begin, adjust the machine so that the arm cushions rest beside your forearms when your arms are bent at the elbows at a 90-degree angle. Beginners should set the machine at the lowest weight and gradually add weight as the exercise becomes effortless. With arms resting on the cushions and fingers pointed straight up, push in on the bars so that the two arms almost meet in front of the chest. Hold for a count of five and slowly retract the arms to a count of five. Repeat 10 times, rest for a couple minutes and do two more sets.
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