If surgery is not an option for you, look to exercise for help with your sagging breasts. You will not be able to increase your bust size, but you can build up the muscles underneath. Utilize the weight of your body and some pieces of workout equipment to achieve this goal.
Push-Up
Push-ups work your chest from a face-down position on the floor. All you need is the weight of your body to do these. After placing your hands about shoulder-width apart and feet together behind you, push yourself up until your arms are fully extended and slowly lower yourself back down. Do a set of reps. This basic push-up targets the middle portion of the chest. To target the upper portion, perch your feet up on a bench or chair. To target the lower portion, place your hands on a bench or chair. With all of these variations, keep your back perfectly straight and your core tight.
Bench Presses
In similar fashion to push-ups, there are three different bench press variations to target your upper, middle and lower chest area. Incline presses are performed on an incline bench and they target the upper region, flat bench presses target the center portion and decline presses on a decline bench target the lower area. Perform all of these exercises with a barbell or dumbbells. If you use a barbell, lower it down until it lightly touches your chest and push it straight up in a steady motion. If you use dumbbells, hold them an inch apart above your chest and lower them to your sides by bending your elbows. Stop when your upper arms parallel the floor, push them back up and repeat. You can also do alternating dumbbell presses.
Cable Crossovers
Cable machines have two weight stacks placed about 10 feet apart and sliding pulley attachments with multiple handles available for use. Cable crossovers are common chest exercises performed with the cable machine. To do these, attach single handles to high settings, stand in between the weights stacks and hold a handle in each hand with your arms in the air to your sides. Push the handles down in front of your body, raise them back up and repeat. By changing the height of the handles, you will work your chest muscles differently. For example, if you position the handles at a low setting and push them upward, you will place more emphasis on your upper chest.
Inner Chest Exercises
Dumbbell flys and cable flys both work the inner part of the chest. Perform dumbbell flys from the same starting position as chest presses, but turn your palms so they face each other. After bending your elbows slightly, keep that bend as you lower your arms to your sides. Once your upper arms parallel the floor, push back up and repeat. When using the cable machine, set the handles at a chest-high location, stand in the center of the weight stacks and grab the handles. Move your arms toward each other with a slight bend in your elbows then move them back out.
Upward-Facing Dog
The upward-facing dog is a yoga exercise that works the chest and arms. It is started from a face-down position on the floor with your hands under your shoulders and the tops of your feet flat on the floor. Steadily push your chest off the floor and fully extend your arms. When you do this, raise your thighs off the floor so your feet and hands are the only points of contact. Keep your back and butt relaxed and hold until you feel fatigued.
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