The female breast has a complex structure made of several elements. It include fat, blood vessels, milk ducts, lymph nodes, lobules, lobes and connective tissue, known as Cooper's ligaments, according to the Mayo Clinic. Younger women have denser breast tissue. After menopause, breast tissue is increasingly replaced by fat.
The breasts themselves actually contain no muscle; they are supported by the pectoral muscles and connective tissue. By exercising these muscles and taking measures to preserve connective tissue, it is possible for women to achieve a firmer, more lifted bust line at any age.
Weight Training
Chest presses and other arm and chest exercises performed with light weights can strengthen the pectoral muscles, according to the American Council on Exercise. To perform a chest press, lie on your back on a bench, exercise ball or the floor with your knees bent and your feet flat on the bench or the floor. Hold light hand weights, dumbbells or a resistance band in both hands with your upper arms spread at shoulder level. Slowly straighten your arms until your elbows are almost straight. Return your arms to the original position. One set of 12 to 15 repetitions should be sufficient. As you become stronger, you may use slightly heavier weights or more resistance, but more repetitions are not recommended, according to the Mayo Clinic.
Stretching Exercises and Good Posture
As women age, their back muscles become weaker and they tend to slouch, which contributes to drooping breasts, according to Shirley Archer, an instructor at the Stanford University School of Medicine who was quoted on CNN Health. Strengthening the upper back and torso muscles can also improve the appearance of the breasts.
In her book "Busting Out," Archer recommends what she calls the "Diamonds Are a Girl's Best Friend Overhead Stretch." While sitting upright, reach overhead, clasp hands together, and arch your back. Maintain a stretch for up to 30 seconds or as long as it's comfortable.
Another exercise to counteract slouching involves grasping a resistance band in both hands with your arms down by your sides while standing. Keeping the shoulders relaxed and the wrists flat, squeeze your shoulder blades together. Do 10 to 12 repetitions, using stronger resistance bands as you gain strength.
Push-Ups
Push-ups are an old-fashioned, low-tech exercise that require no equipment and strengthen the chest muscles, according to the American Council on Exercise. Conventional push-ups are done on the floor, with legs straight. Bent-knee push-ups are less challenging, while push-ups with one leg lifted off the floor are more challenging.
For people who cannot or do not want to do floor exercises, a "push-off" move can be done in a standing position using a counter top or a staircase, according to the "New York Times." A low-impact modified "push-off" move can be done standing upright, facing a a wall. The number of push-up repetitions to do varies by age and fitness level.
References
- Mayo Clinic: Female Breast Anatomy (Slide Show)
- New York Times, Tara Parker-Pope: An Enduring Meaure of Fitness -- The Simple Push-Up
- Google Boosk, Shirley Archer and Neryl Walker: Busting Out -- Putting Your Best Breasts Forward
- CNN Health, Hallie Levine Sklar: Keeping Your Breasts Healthy at Every Age
- Fitness: The Top 10 Fitness Myths You're Probably Wrong About
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