How would you like to have perky breasts without the cost and side effects of surgery? If you're looking for ways to enhance your bust line, you might be wondering if there are specific exercises to lift sagging breasts. While it might not make your breasts bigger, exercise can help firm and tone.
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Bigger and Perkier Breasts
The only way to guarantee bigger and perky breasts is to have a surgical procedure such as breast augmentation, breast reconstruction or a breast lift. If going under the knife is not on your to-do list, then combining strength training with cardiovascular exercise might be your best bet.
As you age, the fibrous breast tissue begins to lose strength and elasticity, which causes a sagging appearance. Lying under your breasts are the pectorals or chest muscles which includes the pectoralis major and pectoralis minor.
Performing exercises that strengthen the pectoral muscles may help improve the appearance of your bust line and increase the size of the muscles underneath your breasts. Plus, participating in a resistance training program makes you stronger and boosts your overall health.
However, it's important to note that even though exercise has the potential to create a firmer and more rounded look by strengthening the muscles underneath your breasts, it cannot change the structure of the breasts. That's because your breasts are made of mainly fatty tissue and 15 to 20 lobes of glandular tissue that produce milk. Other than a few tiny muscles in your nipples, there are no muscles within your breasts, according to Stony Brook University Hospital.
Read more: Can You Tone Saggy Breasts with Exercise?
Exercises to Lift Sagging Breasts
When it comes to the types of exercises to lift sagging breasts, consider building your routine around some basic chest moves that also target other muscles like your shoulders, core and triceps. Some great choices are push-ups, planks, dumbbell chest press on a bench or stability ball, cable crossover, incline dumbbell press and dumbbell pullovers.
You can do these chest exercises as part of a total-body routine or on a separate day dedicated to training your chest. Regardless of which one you choose, make sure to get at least two to three days a week of resistance training that targets all of the major muscle groups in the body, especially since resistance-training is effective for modestly decreasing body fat, according to the American Council on Exercise.
Once you have a routine built, perform two to three sets of 10 to 12 reps of each exercise. You can run through the workout circuit style or do one exercise at a time, completing all of the sets and reps before moving to the next move.
In addition to resistance training, the Office on Women's Health recommends two hours and 30 minutes of aerobic activity each week to help burn calories and reduce body fat. Aim for 30 minutes of moderate to intense aerobic exercise on your cardio days and consider boot campy style classes that incorporate cardio bursts with body-weight exercise.
Read more: Top 5 Pectoral Exercises
Posture and Bra Support
Strength training and cardiovascular exercise will help decrease body fat and increase lean muscle mass, which can give shape to your chest area. But there are also other ways to enhance the appearance of perky breasts.
When it comes to posture, keeping your torso upright and your shoulders down and back can help give your chest a perkier look. However, to maintain this posture over time, you need to strengthen the muscles in your back and shoulders. Moves such as rows and lat pull-downs will help strengthen your back muscles while targeting the shoulders with shoulder retraction exercises can help pull your shoulder blades down and back.
While wearing a supportive bra may help during exercise and daily life, there is no evidence that bras can elicit permanent change to your breasts and bust line. That said, if you experience discomfort or pain, especially in your back, while exercising, choosing a bra that reduces bounce and gives you the support you need is worth considering.
- Mayo Clinic: "Breast Anatomy"
- National Association of Sports Medicine: "5 Exercises to Combat the Negative Effects of Bad Posture"
- Cleveland Clinic: "Breast Surgery Types"
- American Council on Exercise: "The BEST Resistance-Training Program for Fat Loss"
- Stony Brook University Hospital: "General Breast Health"
- U.S. Department of Health and Human Services, Office on Women's Health: "How to Be Active for Health"