To help lift saggy breasts, you need to exercise the pectorals, which are the muscles underneath the breasts. You can't really exercise the breasts themselves, because they consist only of fatty tissue, ligaments and tendons. Your best bet for lifting your breasts is to do exercises that work on the underlying muscles from multiple angles. This will help you to tone and strengthen as much pectoral muscle as possible. You can do these exercises using both your body weight and free weights.
Step 1
Lie back on an incline bench to do incline presses for your upper pecs. Hold dumbbells an inch apart above your chest, and turn your palms so they face your knees. Keep your core tight as you bend your elbows and lower the weights to your sides. Stop when your upper arms parallel the floor, push the weights back up, and repeat.
Step 2
Lift a barbell off the safety supports to do bench presses for the middle of your chest. Lie on a flat bench, grab the bar with a wide grip, and hoist it up in a quick motion. Hold the bar above you with your arms fully extended, then slowly lower it down to your chest. Push the bar back up in a steady motion, and repeat.
Step 3
Place your hands slightly wider than shoulder-width apart on a flat bench to do incline push-ups for your lower chest. Walk your feet backward until your body forms an angle to the floor. Straighten your arms, lift your hips, and get your back straight by tightening your abs. Lower your chest down to within a fist-width of the bench, push yourself back up and repeat.
Step 4
Lie face-up on a bench to do dumbbell pullovers. Hold a dumbbell vertically above your chest with your hands overlapping on the inside of one weighted end. Lower the weight over your head and toward the ground in an arcing motion. Lift the weight back up, and repeat.
Step 5
Sit on a workout chair to do bear hugs with a stability ball. Place your arms around the ball at its widest point, and squeeze your arms inward while pressing the ball into your body. Squeeze as hard as you can, and hold for a full second. Release the pressure for a full second and squeeze again for a second. Alternate back and forth for a set of repetitions.
Tips and Warnings
- Perform 10 to 12 reps and three to four sets of every exercise, and work out three days a week on alternating days.
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