Although breast lifts may be achieved surgically, it is far safer and healthier to perform exercises that tighten the supportive muscles of the bust. In addition, when combined with a healthy eating plan, muscle-tightening exercises that lift the breasts also may help prevent disease such as breast cancer.
Significance
The breasts do not contain any muscle tissue; they comprise mainly fat and glandular tissue. As such, they rely on surrounding muscles for support, namely those of the back, shoulders and chest. By targeting each of these muscle groups through regular resistance exercise, you can lift your breasts and essentially enhance their appearance.
Pushups
In addition to strengthening your triceps and biceps, pushups also work out your chest muscles, particularly your pectorals. Lie flat on the ground with your palms pressed against the ground alongside your breasts and your toes bent backward and resting on the ground. Push off the ground until your arms are almost completely straight, hold for two seconds, then lower back to the ground without resting your body on it; all the while ensuring your upper and lower body forms a straight line. Execute three sets of 20 to 30 pushups; increase the repetitions as you get stronger.
Barbell Bench Press
This exercise works the muscles of your chest and shoulders. Weight a barbell according to your ability; ensure that it is not too heavy so you can perform sufficient repetitions. Lie with your back flat on a bench, with your feet sitting flat on the ground. Grip the barbell slightly wider than shoulder-width apart, lift it off its rack and slowly lower it down to your chest; do not let it touch your chest. Push the barbell up until your arms are fully extended, then lower again. Perform three sets of 10 repetitions.
Dumbbell Lying Row
Stand with bent knees and lower your torso forward so that it's almost parallel to the ground. With arms fully extended, grasp a 2 lb. dumbbell in each hand and lift them up toward your chest while bending your arms outward; hold for a second, then lower to the starting position. Complete two to three sets of 10 repetitions each. This exercise tightens the muscles of your back and shoulders.
Considerations
Sagging breasts are commonly associated with weak Cooper's ligaments -- fibrous tissues that connect the breasts to the chest wall -- a condition also known as Cooper's droopers, according to Shirley Archer in "Busting Out." It occurs when the breasts undergo excessive bouncing, thus causing the ligaments to stretch and lengthen. Wear a supportive bra to prevent Cooper's droopers, especially during exercise.
References
- "The Body Sculpting Bible for Women, Revised Edition: The Way to Physical Perfection"; James Villepigue, Hugo Rivera; 2006
- "Busting Out: Putting Your Best Breasts Forward;" Shirley Archer; 2007
- Virtual Fitness Trainer: Exercises for Chest
Member Comments