Best Exercises To Lift The Breast Quickly

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Healthy and perky bosoms are the pride of every woman.

But unfortunately, a woman’s breasts undergo a lot of changes during different stages of her life.

And as time goes by, they lose their shape, elasticity and become less perky with age.

Breast sagging medically termed as ‘Ptosis’ is a condition where breasts lose their firmness and elasticity.

Breast sagging is a natural process that happens with age.

Apart from aging, it can also be caused due to various other factors such as genetics, pregnancy, hormonal changes, body weight fluctuations, etc.

Among all the causes only aging is inevitable and there is nothing you can do about it.

However, with the other causes, you can at least do certain workouts to minimize the effects of sagging and prevent further drooping.

There is the muscle beneath your breasts called Pectoralis Major and Minor and you can add firmness to your breasts by strengthening and training these chest muscles.

This, in turn, makes your whole chest look fuller by giving your boobs a lift.

Before getting into the exercises to lift the breast, let’s cover some basics of breasts.

Understanding the different parts and functions of the breast will help you become more aware of any changes or abnormalities.

Breast Anatomy

Breasts are specialized female organs whose primary function is to produce milk for nourishing the newborn baby.

Breasts are medically termed as the Mammary glands.

The word ‘Mammary’ is derived from the Latin word, ‘Mamma’, which comes from the cry of baby, ‘Mama’.

The breast is located on the anterior chest wall and lies on the top of the Pectoralis Major muscle.

Breast tissue extends from the collarbone down to the armpit, ribcage, and sternum.

Lobes and Lobules

Each breast contains 15-20 smaller sections called Lobes.

These lobes radiate from the nipple like the spokes of a wheel in a circular manner.

Further, each of these lobes is made up of small sac-like structures called Lobules(or Milk glands), which produces milk for breastfeeding woman.

Lobules are arranged in clusters like a bunch of grapes.

And, these lobules secrete milk when they receive specific hormonal stimulation.

The lobes and lobules are connected together by small tubes called Ducts.

These ducts are nothing but thin tubes that carry milk from lobules to the nipple.

Tissues

Lobes and ducts are surrounded by fat cells.

There are lots of fat tissue present in the breast. In fact, most of the breast is composed of fat cells.

The collection of these fat cells is called Adipose Tissue.

The amount of fat determines the size of the breast.

And, this fatty tissue is what gives the breast its softness and fluffiness.

In addition to that, the breast contains a fibrous connective tissue called Cooper’s ligaments that provides integral support and shape to your breasts.

Coming to the nipple, it is used to breastfeed the infants.

The nipple is surrounded by a small darkened area called Areola.

The areola contains small sweat glands called Montgomery’s glands that secrete moisture, which acts as a lubricant for nipples during breastfeeding.

Lymphatic System

Along with the fat cells, the breast also contains Blood Vessels, Lymphatic Vessels, Lymph Nodes, and several Nerves.

The Lymphatic system is a part of an immune system that involves a network of lymphatic vessels and lymph nodes.

Their primary function is to transport lymph throughout the body.

Lymph is a colorless fluid that contains disease-fighting white blood cells.

Lymphatic Vessels are thin channels similar to blood vessels but they carry lymph instead of blood.

Lymph vessels are connected to small bean-shaped structures called Lymph Nodes.

These nodes filter the lymph fluid from bacteria and other harmful substances.

Lymph nodes are found in clusters in various parts of the body which include the chest, armpits, neck, and groin.

Blood vessels and lymphatic vessels carry blood and lymph fluid to and from the breast tissue to the rest of the body.

In childhood, both boys and girls have similar breast tissue, but as they grow up, girls will have significantly more breast tissues than boys.

This is because, when boys attain puberty, testosterone hormone levels rise and estrogen levels decrease preventing further breast development.

Below, we have curated some exercises (with and without equipment separately) to lift the breast.

These exercises will strengthen the pectoral muscles supporting the breasts by giving your bust a lift and making them firm.

The following exercises won’t increase your cup size from A to C. But, they will tone your chest muscles and enhance the appearance of your breast naturally.

For best results, perform these chest exercises 3-4 times a week.

Exercises to Lift the Breast WITHOUT Equipments

1. Push-ups

Push-up is a compound exercise that activates nearly every muscle of your body.

Not only the body, but they also work great for firming your breasts and arms as well.

They work on your pectoral muscles along with triceps and shoulders.

As an added advantage, it can be done at home without any pieces of equipment.

Steps to do Push-ups

• Get on all the fours. Place your arms directly under your shoulders with palms flat on the floor. Extend your legs back by balancing on your hand so that your body forms a straight line from head to heels.
• Now, slowly lower yourself by bending your elbows. Lower your body until your chest is an inch or two above the ground. Inhale as you do this.
• Straighten your elbows and push the body back up to the starting position. Exhale as you do this.
• Repeat for the desired number of times.

2. Arm Circles

Arm circles are one of the promising exercises to lift the breast.

Even though it is basically an arm exercise, it also works great for breasts as well.

Moreover, it is very easy and can be done anywhere without equipment.

Arm circle targets your chest, back, arms and shoulders.

It strengthens your underlying chest muscles and firms your boobs.

Steps to do Arm Circles

• Stand with feet shoulder-width apart.
• Extend your arms straight out to the sides at shoulder-height.
• Keep your arms straight and rotate your arms slowly in a clockwise-direction making small circles.
• Do one complete set in the clockwise-direction and then switch to anti-clockwise.
• Do 3 sets of 10-15 reps in each direction.

3. T Plank

T Plank exercise will stretch out your chest muscles and help in toning them.

Not only the chest, but T plank also works great for your belly, arms, glutes, and legs.

Steps to do T Plank

• Get into a push-up position.
• Keep your feet hip-width apart as it will provide more stability.
• Lift your right arm and extend it straight up into the air. With your left arm planted firmly on the ground, your body should be forming a T shape now.
• Return to the starting position and repeat the same with the left hand.
• Do 3 sets of 10-15 reps with each hand.

4. Wall Push-ups

Wall Push-ups are similar to traditional push-ups except that you use a wall to push alongside instead of the floor.

Steps to do Wall Push-ups

• Stand in front of a wall at an arm’s length away.
• Place your palms against the wall about shoulder-width apart.
• Now, bend your elbows slowly and bring your upper body close to the wall.
• Push back to the starting position and repeat. Make sure to keep your body straight.
• Do 3 sets of 10-15 reps.

5. Cobra Pose

Cobra pose, also called Bhujangasana, is one of the easiest exercises to lift the breast and make it firm.

This yoga pose activates all your chest muscles, and thereby, strengthens your chest and abdominal muscles.

Plus, it improves your posture and provides support to your chest.

As a matter of fact, considering its importance, the Cobra pose is one among the 12 Poses of Sun Salutation which is a powerful morning yoga routine.

Steps to do Cobra Pose

• Lie flat on your stomach, with your legs extended and toes resting on the floor.
• Place your hands under your shoulders with palms flat on the floor and elbows tucked into your sides.
• Pressing your palms against the floor lift your head and chest off the ground by straightening your arms. Your shoulder should be away from your ears
• Try to stretch your arms and upper body as much as you can.
• Hold the pose for 30 seconds.
• Exhale and lower your body back to the floor.
• Repeat this pose as many times you can.

6. Camel Pose

Camel pose, also called Ustrasana, is another great yoga pose to lift and sculpt your boobies.

The pose stretches and strengthens the pectoral muscles and gives your bust a lift.

Additionally, it sculpts and shapes your boobs by increasing their roundness.

Steps to do Camel Pose

• Kneel on the yoga mat with your legs hip-width apart.
• Keep your body straight and place your hands on hips
• Pressing your palms against the floor lift your head and chest off the ground by straightening your arms. Your shoulder should be away from your ears
• Inhale and lean backwards slowly by lifting your chest in the arch pattern. As you bend downwards, grasp your left heel with the left hand and right heel with a right hand. Keep your neck in a neutral position by gazing up and make sure not to strain it.
• Hold this pose for a few seconds.
• Exhale and return to starting position.

Exercises to Lift the Breast WITH Equipment

1. Chest Press

The chest press is an excellent upper body exercise that also helps counter sagging breast problems.

This exercise works on your Pectoralis major, shoulders, and triceps.

It strengthens and firms your breast while working on your arms.

All you need is a pair of dumbbells.

Steps to do Chest Press

• Lie on a flat bench holding a dumbbell in each hand with your feet flat on the floor.
• Bend your elbows slowly by lowering the weights out at your sides.
• Your elbows should be bent until it forms a 90-degree angle and your upper arms should be parallel to the bench or your shoulder. This will be your starting position.
• Extend your arms directly above your chest and push the dumbbells towards the ceiling.
• Lower the dumbbells slowly to the starting position and repeat.
• Do 3 sets of 8-12 reps for each set.

2. Dumbbell Fly

Dumbbell Fly is one of the simple and most effective exercises to lift the breast.

The exercise trains Pectoralis major and Deltoids.

Steps to do Dumbbell Fly

• Lie flat on the floor or mat with your knees bent and your feet placed flat on the floor. You can also do this exercise on a flat bench or medicine ball.
• Hold a dumbbell in each hand. Your hands must be directly above your chest with palms facing each other.
• With your arms straight and elbows slightly bent bring your arms down to the side slowly in an arc pattern. Make sure not to take them below shoulder level.
• Return to the starting position by squeezing your chest muscles.
• Do 3 sets of 8-12 reps for each set.

3. Dumbbell Pullover

Dumbbell Pullover is an isolation exercise that works wonders for your chest and back. This magical move works simultaneously on major muscles of the chest and back.

It also targets the Pectoralis major, sternal, and lat muscles. 

Steps to do Dumbbell Pullover

• Lie back on a flat bench or medicinal ball with your knees bent at 90 degree and feet flat on the floor.
• Hold a dumbbell with both the hands and extend your arms straight up, so that the dumbbell is directly over your head. This will be your starting position.
• Keeping your arms straight, slowly lower the dumbbells behind your head in an arc pattern until it touches the bench or as much as you can. Breathe in as you do this.
• Bring your arms back to the starting position slowly and repeat. Breathe out as you do this.
• Do 3 sets of 8-12 reps for each set.

4. Shoulder Press

The Shoulder press is one of the easiest exercises to lift the breast.

Even though it is basically a shoulder exercise it works great for the chest muscles as well. It also targets your triceps, traps, and upper chest.

Steps to do Shoulder Press

• Stand with your feet wider than shoulder-width apart.
• Hold a dumbbell in each hand just outside your shoulders with your elbows bent. This will be your starting position.
• Raise your arms up until the dumbbells are directly over your head. Breathe out as you do this.
• Pause for a few seconds and lower the dumbbells back slowly to the starting position while inhaling.
• Do 3 sets of 8-12 reps for each set.

5. Around the Worlds

Around the world is one of the standard exercises to lift the breast as it works your chest in a 360-degree motion.

They strengthen the pectoral muscles and make your boob perky and firm.

Steps to do Around the Worlds

• Lie down on the floor holding an ideal-weighted dumbbell in each hand next to your thighs with the palms facing towards the ceiling. This will be your starting position.
• Move your arms in a semi-circular motion on its respective sides and bring the dumbbells over your head with your arms staying parallel to the floor. Inhale as you do this.
• Reverse the movement to return back to the starting position. Exhale as you do this.
• Do 3 sets of 8-12 reps for each set.

6. Medicine Ball Push-ups

Medicine ball Push-ups are a variation to the basic push-ups which challenge your body a bit more.

This exercise also works on the pecs, shoulders, and triceps.

Doing this variation of push-ups regularly will improve your balance and core stability.

Steps to do Medicine Ball Push-ups

• Get into the push-up position.
• Place your left hand on a medicine ball and your right hand on the floor.
• Perform a push-up as usual by lowering your body down.
• As you straighten up, move your right hand onto the ball and your left hand onto the floor.
• Do another push-up in this position and continue the same for the desired number of reps.

7. Chest Fly with Resistance Bands

The chest fly is one of the best resistance band exercises to lift the breast.

It targets your biceps, triceps, pectoralis minor, and pectoralis major muscles.

This exercise tones your chest muscles by contracting pectorals muscles when you bring your arms in.

Steps to do Chest Fly

Before starting with the exercise, wrap the resistance band around a sturdy and non-moving object like a door, window, or chair.

• Stand 3-4 feet away from the object with your feet shoulder-width apart.
• Hold the resistance band with the help of your hands.
• Pull the band by extending your arms out in front of your chest with palms facing each other.
• Hold for a few seconds and then release your arms back to your sides.
• Do 3 sets of 8-12 reps for each set.

8. Push-ups with Resistance Band

Yeah, so many push-ups!

We all know that push-up is a great workout. But you can make it more effective by adding resistance bands to it.

As we already discussed push-ups, let’s dive in straight to exercise.

Steps to do Resistance Band Push-ups

• Get into the standard push-ups position.
• Wrap the resistance band over your upper body and down each arm.
• Grasp the band in each hand and pull it so that hands are just under the handles of a resistance band.
• Now, perform normal push-ups by going up and down.
• Do 3 sets of 8-12 reps for each set.

Other Ways to prevent Breast Sagging

Saggy breasts can also occur due to a lack of proper care and a bad lifestyle.

So, along with the exercises to lift the breast, there are other things you can do or follow to prevent breast sagging.

Here we mention a few simple tips to keep up the shape of your boobs.

1. Wear a Supportive Bra

A supportive bra can hold your breasts in an upright position and offers perfect support to your breast tissues.

Further, wearing a bra reduces breasts from bouncing and spilling out while you move or exercise thereby preventing the unnecessary stretching of ligaments and skin tissues.

Go for a sports bra while exercising as it is stretchable and offers the right support.

Also, wearing the correct-sized bra is very important.

Wearing an ill-fitted bra does more damage than not wearing a bra at all.

So, opt for a bra that fits your boobs correctly. If you are not sure about your bra size, then ask for assistance at the lingerie store and have your size properly measured.

Go for bras with wider straps with a support band at the bottom as it will provide you with the right support.

Even though not wearing a bra is quite comforting, going bra-less for long periods can cause your boobs to droop and result in breast-sagging.

Hence, wearing a good supportive bra is essential to keep your breast firm and in its perfect shape.

2. Keep your Breast Moisturized

Just like the skin on other parts of the body, even the skin around your breasts needs moisturization.

Moisturizing your breasts will keep your skin supple and help your breast to retain its elasticity by increasing collagen production.

You can put breast mask or do a breast massage once a week.

This will nourish and firm the skin around your breasts especially after pregnancy stretching.

For a breast mask, you can use Egg, Aloe Vera, Cucumber, or Honey mask.

For massage, you can use Olive oil, Almond oil, Grapeseed oil​ , or any vegetable oil.

3. Eat Balanced Diet and Drink enough Water

Eat a balanced diet that’s rich in essential nutrients like proteins, vitamins, and minerals.

These nutrients build new cells and keep your skin healthy and glowing from the inside.

Along with this, include collagen-rich foods as they will strengthen the connective tissue around the breast and thus, prevent your breasts from sagging.

Avoid oily and junk foods as gaining weight can lead to additional fat storage and increased bust size.

Lastly, drink plenty of water to stay well hydrated.

Your skin becomes dull and wrinkled when it is dehydrated.

So, keep your skin hydrated to get rid of wrinkles and saggy skin.

4. Loose Weight Slowly

Sudden weight loss or weight gain can also lead to breast sagging.

While gaining weight makes the skin around the breasts stretch, losing weight causes wrinkles with excess saggy skin.

This can affect the elasticity of the breasts tissues resulting in sagging.

Hence, try to lose weight slowly and steadily.

This will provide your skin with enough time as it needs to adapt to the changes.

5. Quit Smoking

Smoking is another serious factor that causes breast sagging.

The chemicals present in cigarette destroys elastin and deteriorate the breast skin.

Hence, quit smoking to prevent premature sagging.

Frequently Asked Questions

The Bottom Line

It is normal to experience saggy breasts after pregnancy or as we age.

Nothing can be done about aging but you can slow down its effects for a few years by providing good support to your breasts.

By adopting simple lifestyle changes like the right diet, regular exercise, and proper breast care, you can keep your bosoms healthy and perky.