Sagging breasts are not uncommon for a woman that has lost a significant amount of weight in a relatively short period of time. The appearance of sagging breasts can be mentally detrimental, and cosmetic surgery is not always an option. Some basic strength training exercises can help improve the appearance of breasts. The key is to perform various chest exercises that work the pectoral muscles from several angles. Speak with your doctor before beginning any type of exercise regimen.
Bench Presses
Lay flat with your back on an exercise bench and hold a dumbbell in each hand. Rest the dumbbells on your thighs as you position yourself. Bring the dumbbells up to your chest by lifting them with your thighs. Position the dumbbells at shoulder width so that the dumbbells frame your chest. Your palms should be facing forward and your elbows creating a 90-degree angle. Begin by pressing the dumbbells straight up and away from your shoulders, exhaling throughout until your arms are completely extended and locked. Contract your chest for one count, then slowly return to the starting position as you inhale. Do two to three sets of eight to 10 repetitions.
Decline Bench Presses
You will need an adjustable exercise bench for this exercise. The decline bench press is executed much like a regular bench press. Set the bench to a decline position so that your head is below your waist when you lay down. Secure your legs around the pads at the end of the bench. The purpose of changing the angle in the bench is to shift the focus of the bench press to the lower set of pectoral muscles. Ensure that you press the dumbbells straight up and over the lower portion of your chest. Squeeze your chest hard at the top of the movement before releasing and slowly bringing the weight down in a controlled manner. Do two to three sets of six to eight repetitions.
Dumbbell Flyes
Lay flat on an exercise bench and hold a dumbbell in each hand. Rest the dumbbells on your thighs while you position yourself. Bring the dumbbells up to your chest by lifting them with your thighs. Press the dumbbells straight up with your palms facing each other. Maintain a slight bend in the arms throughout. Begin by slowly lowering your arms outward to both sides as you inhale, creating a wide arc that stretches your chest. Contract your chest muscles and bring the weight up again to its starting position as you exhale. The arms must remain stationary throughout the exercise, rotating only at the shoulders. Do two to three sets of eight to 10 repetitions. You can also do a decline dumbbell flyes variation of this exercise.
Swimming
Incorporate various swimming strokes into swimming workouts, such as butterfly, freestyle and the backstroke. Each stroke engages the pectoral muscles differently. Another benefit to swimming as an exercise is that it tones and works the rest of your body in addition to your chest. If you have trouble performing strength training exercises, swimming is a good alternative to working your chest. Exercising in the water reduces stress placed on joints and cuts down on muscle soreness and pain.
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