Healthy and perky bosoms are the pride of every woman.
But unfortunately, 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 its firmness and elasticity.
Breast sagging is a natural process that happens with age.
Apart from ageing, 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 ageing 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 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.
Breasts are specialized female organs whose primary function is to produce milk for nourishing the new-born 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'.
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.
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 that gives the breast it’s soft and fluffiness.
In addition to that, 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 nipple during breastfeeding.
3. Lymphatic System
Along with the fat cells, 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 includes 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 that prevent further breast development.
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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, it 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 Equipment
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:
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:
3. T Plank
T Plank exercise will stretch out your chest muscles and helps 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:
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:
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, Cobra pose is one among the 12 Poses of Sun Salutation which is a powerful morning yoga routine.
Steps to do Cobra Pose:
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:
Exercises to Lift the Breast With Equipment
1. Chest Press
Chest press is an excellent upper body exercise that also helps countering the sagging breast problems.
This exercise works on your Pectoralis major, shoulders and triceps.
It strengthens and firms your breast meanwhile working on your arms.
All you need is a pair of dumbbells.
Steps to do Chest Press:
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:
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 chest and back.
It also targets Pectoralis major, sternal and lat muscles.
Steps to do Dumbbell Pullover:
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:
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 makes your boob perky and firm.
Steps to do Around the Worlds:
6. Medicine Ball Push-ups
Medicine ball Push-ups is 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:
7. Chest Fly with Resistance Bands
Chest fly is one of 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 door, window or chair.
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:
Other Ways to prevent Breast Sagging
Saggy breasts can also occur due to lack of proper care and 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 bra reduces breast 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 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 helps your breast to retain their elasticity by increasing the 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 breast mask, you can use Egg, Aloe Vera, Cucumber or Honey mask.
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 inside.
Along with this, include collagen-rich foods as it 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 to 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 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 deteriorates the breast skin.
Hence, quit smoking to prevent premature sagging.
Frequently Asked Questions
I am 19 years old, have lost weight recently and now have sagging breasts. What can I do?
Perform the above-mentioned exercises to lift the breast along with a healthy diet.
Also, wear a supportive bra to hold your boobs in place.
As you are still young, the skin around your breast will firm up with time.
Can ice massage prevent sagging?
Yes, ice massage can prevent sagging.
However, the results are only temporary.
I am 21 years old and I don’t know my correct bra size. How do I find it?
You can go to a lingerie store and take the assistance of the outfitter there to get your boob size measured.
I am a teenager with large breasts and they have started to sag. How do I prevent this?
As your breasts are large, it is essential to wear a supportive bra to give your breasts the support they need.
Along with that, follow a healthy lifestyle and perform certain exercises mentioned above to lift the breast.
The Bottom Line
It is normal to experience saggy breasts after pregnancy or as we age.
Nothing can be done about ageing but you can slow down its effects for a few years by providing good support to your breasts.
By adopting simple lifestyle changes like right diet, regular exercise and proper breast care, you can keep your bosoms healthy and perky.