During pregnancy, your breasts become heavier and fuller than normal, which stretches the ligaments. This can cause your breasts to sag. However, such factors as aging, smoking and being overweight can have a similar effect, according to the Mayo Clinic. Whatever the cause, you can use sagging breast exercises to help strengthen your pectoral muscles to give your breasts a lift.
Body Weight Exercises
Push-ups work your chest with the weight of your body. Three different types of push-ups target the middle, upper and lower sections of your chest.
Perform conventional push-ups on the floor with your toes together, hands slightly wider than shoulder-width apart, arms extended and your back straight. Slowly lower your chest to the floor, push up and repeat. If this is too difficult, perform push-ups on your knees. This type of push-up targets the middle section of your chest.
To target your upper chest, place your hands on the floor and elevate your toes on an aerobic step or chair. If this is too difficult, place your knees on a stability ball.
To target your lower chest, place your hands on a chair or an aerobic step and your toes on the floor.
Free Weight Exercises
Free weights consist of dumbbells, barbells and weight plates. In similar fashion to push-up exercises, these tools can work all parts of your chest. Bench presses and chest presses work the middle part of your chest--use a flat bench for these exercises. To do bench presses, lie face-up. Lower and lift a barbell to and from your chest in a slow and steady motion. To do chest presses, use dumbbells on the flat bench and lower the weights to your sides by bending your elbows.
Incline presses work your upper chest. This exercise requires a barbell or dumbbells and an incline bench. While lying back on the bench, lower and lift the barbell to and from your chest, or lower the dumbbells to your sides by bending your elbows.
Decline presses work your lower chest. Position your lower shins under the padded supports on a decline bench. Push a barbell or dumbbells up and down in similar fashion to incline presses.
With all of these exercises, have a spotter on hand for assistance.
Inner Chest Exercises
To work your inner chest area, you have three options--dumbbell flys, cable flys or bear hugs. To do dumbbell flys, lie face-up on any bench, hold dumbbells straight above you and turn your palms so they face each other. With a slight bend in your elbows, lower the weights to your sides and push them back up.
Cable flys work your inner chest from a standing position in between two weight stacks on a cable machine. Grab a handle in each hand, move them together in front of your body. Slowly move them back out and repeat.
Bear hugs require a stability ball--you can stand or sit for this exercise. As the name implies, hug the ball against your chest forcefully with your arms wrapped around it.
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