Some women find sagging breasts to be an embarrassing problem. While many turn to plastic surgery, another alternative may help. Dr. T. Y. Steven Ip, an Orange County plastic surgeon, says for younger women, chest exercises might improve sagging breasts. Chest exercises target the pectorals, muscles located under the fatty tissue of the breasts.
Pushups
Dr. Debra Price, a Miami dermatologist, says she exercises with a personal trainer, focusing on keeping her breasts youthful for as long as possible. Her trainer, Bini Masin of Coral Gables, Fla., recommends pushups. This concentric (push) and eccentric movement (lowering) creates tension in the pectorals.
If you are new to pushups, stand with your hands shoulder-width apart on a sturdy bench, chair or desk. Keep your feet hip-width apart. Slowly and with control lower your body until your chest is 4 to 8 inches from the bench. Push back up to starting position. For an intermediate modification, kneel on the floor, hands shoulder-width apart. Perform advanced push-ups on the floor with your body in alignment from head to toe. Keep abdominals engaged during all pushup movements. Do not allow your lower back to sag, and be careful not to lock your elbows. Beginners can do two sets of eight to 12 reps, while advanced individuals do three sets.
Chest Press
The chest press targets the pectoral muscles, among others, which results in lifted breasts. Lie, with 5-lb. weights in hand, on the floor, on a bench or with the middle of your back on a stability ball. Hold weights at your armpits with palms facing each other. Engage your abs to steady your body, and push the weights up above your chest. Do not rely on momentum to push the weights: Use your chest and arm muscles. Slowly and with control, lower the weights to starting position. Do not lock your elbows. Do two to three sets of eight to 12 repetitions. Gradually add heavier weights as you become stronger.
Chest Fly
The chest fly strengthens the pectorals, the muscle to target for improved breast appearance. During the upward movement -- the press -- the pectoral muscles contract, working against gravity and creating tension in the muscle. During the downward movement, the muscle also experiences tension. These types of resistance tone the muscle. Lie with dumbbells in hand on your back on a bench or stability ball, feet flat on the floor. Pull your shoulders down and back, making contact with the bench. Hold the dumbbells shoulder-width apart, palms facing inward and elbows slightly bent. Raise the dumbbells upward in a wide arc and return to starting position.
Stretching
Poor posture creates or emphasizes the look of saggy breasts. To stretch a tight chest, and as a result improve posture, the American Council on Exercise recommends a standing chest stretch, exhaling as you gently stretch the muscle. ACE says stretching also releases muscle tension and soreness and reduces the risk of injury. Stand with feet hip-width apart and depress and retract your shoulder blades without arching your lower back. Or stand in a doorway, elbows bent, palms on the inside of the door frame. Lean forward into the doorway, hold the stretch and repeat as necessary. Or stand and clasp your hands behind you. Raise your arms straight out and slightly lift your chest. Hold each stretch for at least 10 to 30 seconds.
