It is natural for women to worry about the appearance of their breasts, especially if they notice that they have started to sag. According to the Mayo Clinic, pregnancy, aging, smoking and being overweight can all lead to sagging breasts in women. The good news is that with weight loss and strength-training exercises, you can elevate your breasts and reduce sagging.
Weight Loss Exercise
According to the Mayo Clinic, being overweight can cause your breasts to lose their elasticity and sag. Daily cardiovascular exercise can help you shed extra body fat and improve your body composition. Examples of cardio exercise include jogging, walking, tennis, the elliptical trainer, swimming and cycling. Start with 20 to 30 minutes of exercise per day and increase your time slowly. Add two to five minutes onto your workout every other week until you reach 30 to 45 minutes of cardio exercise. According to Shape Fit, you can also split up your workout into three 10-minute sessions throughout the day if necessary.
Push-Ups
Push-ups strengthen the pectoral muscles located in your chest below your breasts. As your pectorals become stronger, your breasts will be naturally lifted. As a beginner, it might be hard to perform a standard push-up until you gain upper body strength. Start with a modified push-up on your hands and knees. Lie on the floor with your hands below your shoulders and your lower legs crossed and bent behind your body. Keep your body in a straight line from your head to your knees. Straighten your arms to lift your body off of the floor, slowly lower your body until your upper arms are parallel to the floor, and continue this series until your muscles are too tired to complete a full repetition. When modified push-ups become easy and no longer challenge your muscles, perform a standard push-up on your hands and toes.
Dumbbell Pullover
The dumbbell pullover exercise allows you to build pectoral strength to elevate sagging breasts. As you gain strength, you can increase the weight of the dumbbell to ensure you continue to challenge your pectoral muscles. Use a weight with which you can complete no more than six to eight repetitions. Start on your back on a flat bench or aerobic step with your feet securely on the floor. Hold the dumbbell with straight arms directly over your upper chest. Lower your arms behind your head as far as you can without any pain. Slowly return the weight to the starting position and repeat for two sets of six to eight repetitions.
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