The breasts are highly composed of fat, ducts, glands and connective tissue. Over the course of time, they can become lax and start to sag. This is mainly due to the aging process and it generally begins some time after turning 40. If you are currently experiencing sagging breasts, there are several exercises you can do to lift them. Muscle beneath the breasts can be strengthened to offer you support.
Step 1
Utilize the weight of your body to do push-ups. Lie on your stomach with your hands under your shoulders and your knees on the ground. Lift your lower legs up and cross them and straighten your back by contracting your abdominals. Push your body up until your arms are fully extended, then lower yourself down toward the ground. Stop when your chest is the width of your fist away and push yourself back up.
Step 2
Adjust a bench to 45 degrees to do incline presses, suggests ExRx.net. Lie on the bench and hold dumbbells straight above you with your palms facing forward and the weights an inch apart. Slowly lower the weights down to your sides by bending your elbows. Stop when your upper arms are parallel to the floor and push them back to the starting position. Repeat for a series of reps.
Step 3
Hook your lower shins under the padded support on a decline bench to target your lower chest muscles. Hold the dumbbells above your head with your palms facing forward and the weights an inch apart. Lower the dumbbells down until they are by your rib cage and your elbows are bent 90 degrees. Push them back to the starting position and repeat.
Step 4
Lie on a flat bench to do dumbbell flys, suggests Mothernature.com. Extend your arms above your body and hold the dumbbells an inch apart with your palms facing each other. Slightly bend your elbows and maintain that bend as you lower the weights down to your sides. Stop when the weights are even with your shoulders and push them back up. Repeat for a series of reps.
Tips and Warnings
- Do three to four sets and 12 to 15 reps of all the exercises. Work out three times a week on nonconsecutive days. If knee push-ups in Step 1 are not challenging enough for you, do them with your toes on the ground. When you are exercising, be sure to wear a good sports bra to help support your breasts. If you go out in the sun often and wear clothing with the tops of your breasts exposed, be sure to use a sunblock with at least a 15 SPF.
Things You'll Need
- Dumbbells
- Adjustable bench
- Decline bench
Member Comments