Perky breasts are a sign of youth and good physical condition. However, time takes its toll on all women's mammary glands. Supported by ligaments and affected by skin tone, breast tissue does not contain muscle, although the pectoral muscles lie beneath the breasts. Exercise can increase the size and strength of your pecs, adding fullness to your breast area, but breasts cannot be lifted through exercise. Nevertheless, isometric exercises are helpful for keeping your chest area toned. The term isometric means “same length” and isometric exercises hold a group of muscles in a static position using an immovable object such as a wall or your own body as resistance.
Stand or sit in a comfortable position with your shoulders in line with your hips, and your ears in line with your shoulders.
Hold the palms of your hands together at chest level with your elbows extended sideways. Keep your forearms parallel to the floor.
Take a deep breath. Press your palms together as hard as possible and hold for 5 seconds. Slowly exhale during the hold phase of this exercise. Relax and repeat 10 more times.
Stand in front of a wall with your toes touching the wall, your shoulders in line with your hips and your ears in line with your shoulders.
Raise your arms in a “T” so that your hands are slightly below your shoulders. Place the palms of your hands against the wall.
Inhale deeply. Press into the wall hard enough to feel resistance, but without pushing yourself backward. Slowly exhale as you hold the press for 5 seconds, relax and repeat 10 times.
Isometric Chest Fly
Stand in a standard-size doorway. Place each hand at shoulder height against the side of the doorway.
Inhale. Contract your muscles as though you are trying to pull the two sides of the doorway together.
Hold the stretch for 30 seconds. Exhale and inhale slowly during the exercise.
- Personal Trainer Manual; American Council on Exercise
- Physiology of Sport and Exercise; Jack H. Wilmore and David L. Costill
- Columbia Health: Go Ask Alice: Natural Lifts for Sagging Breasts?
- Isometric-Exercises.com: Chest Exercise Isometrics