The breasts consist of ligaments, fatty tissue, ducts and glands. During pregnancy, the ligaments tend to get stretched due to the production of breast milk. This in turn increases the risk of sagging postpartum. According to Mayo Clinic, other factors that contribute to saggy breasts include smoking, aging and being overweight. In the fight against saggy breasts, exercise can help build the pectoral muscles in the chest. This in turn will give your breasts a more toned and lifted look.
Pushup
The pushup is a basic body weight exercise that works the pecs without having to drive to the gym or buy equipment. You also have several variations to choose from to increase the muscle fiber recruitment. Begin standard pushups from a face down position on the floor with your hands slightly wider than shoulder-width distance apart and feet together behind you. Keeping your back straight and abs tight, push yourself up until your arms are fully extended. Slowly lower yourself back down by bending your arms and stop when your chest is right above the floor. Push yourself back up in a steady motion and repeat. If this is too intense, place your knees on the floor. To target the upper chest, perform decline pushups with your feet elevated on a chair. Reverse your body position and place your hands on the chair to target your lower chest.
Bench Press
A bench press works the chest from a face up position while lying on a flat bench. You have the option of using a barbell or dumbbells. To use dumbbells, hold the weights an inch apart above your body with your palms facing forward and arms fully extended. Slowly lower the weights to your sides by bending your elbows and stop when you feel a good stretch in your chest. Steadily push the weights back up and repeat. For a variation, turn your palms so they face each other and perform your presses in an alternating manner. To increase the emphasis on your upper chest, do incline presses on an incline bench. To target your lower chest, do decline presses on a decline bench.
Pullovers
Pullovers work the chest with one dumbbell. Lie face up on a flat bench and hold the weight vertically above your chest with your hands overlapped on the inside of one end. Keeping a slight bend in your elbows, lower the weight down behind your head in an arcing motion until you feel a good stretch in your chest. Move the dumbbell back to the starting point in a steady motion and repeat.
Isometric Chest Press
Isometric exercises work a muscle without lengthening or shortening it. An isometric chest squeeze works the pecs from a standing or seated position. Begin by placing your palms together and moving your arms out in front of your body at chest height. Keeping a slight bend in your elbows, press your hands together forcefully and hold until you become fatigued. To increase muscle fiber recruitment, perform these with your arms at a downward and then upward angle.
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