If you’ve been scouring the internet for the best exercises to lift sagging breasts, look no further. Whether this happened after losing weight, gaining weight, menopause, or as you age, sagging breasts is a condition many women deal with. (Depending on your lifestyle choices, genetics, and health, you may experience sagging breasts—even a woman in her 20s could have sagging breasts.) But if you’d like to give your breasts a lift, there are some safe things you can do to work on their appearance, like getting fit by a professional for just the right undergarments and performing workouts that target the upper body (via WebMD).
We spoke with Jayne Gomez, personal trainer and CEO of Entrepreneur PT about the best exercises to lift sagging breasts you’ll want to incorporate into your regimen. Gomez explains, “The breast is composed of fatty tissue, not muscle. However, certain exercises such as the ones mentioned below can improve their overall appearance by increasing your chest muscle mass, which will, in turn, make your whole chest look perkier and full.”
Read on to learn the best exercises to lift sagging breasts, and next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
For this exercise, assume the standard pushup position by placing your hands directly below your elbows, which should be under your shoulders. You can perform this move with your knees on the ground or your legs straight out. Make sure your core is tight and your glutes are activated.
Gomez instructs, “Begin the exercise by widening your hands on the floor. They should be wider than shoulder-width. Perform a pushup by bending at the elbows until your breast gently grazes the floor. Press back up to the starting position. Next, bring your hands closer together (closer than shoulder-width), and perform another pushup. Continue alternating between a wide-grip pushup and a close-grip pushup.” Complete 3 sets of 15 reps.
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Position yourself on a bench on your back, with a dumbbell in each hand. Gomez says your palms should be facing in towards your feet and continue to explain, “Bring your legs down to the floor if they are high up in the air. Breathe in, and push the dumbbells above your chest by extending your elbows until the heads of the dumbbells lightly touch. That means your arms should move in a reverse ‘V’ motion. Slowly bring the dumbbells back down. Breathe out. Strengthen your core, and push them up again.” Complete 3 sets of 15 reps.
This exercise will have you lying on your back on an incline bench, holding a dumbbell in each hand. “Tighten your core, extend your arms, and hold the dumbbells in front of your chest,” Gomez says. “Breathe in, and slowly move the dumbbells apart until your arms are in line with your chest. Pause for a second. Breath out, and slowly move your arms back to the original position.” Complete 3 sets of 15 reps.
Related: The 3 Best Floor Exercises To Shrink Belly Fat Fast, Trainer Says
The handles of the pulleys on both sides of the machine should be set to the highest level, and be sure to tweak the weight to something you feel good starting out with. “[Begin] with lighter weights, and then move on to heavier weights as you get comfortable. Stand in the center of the machine. Ensure your feet are shoulder-width apart. Pull the handles down. Take a step forward with your right leg to get into a staggered position. Bend your torso at the waist slightly. Engage your core with your elbows slightly bent, inhale, and stretch your arms until you feel a nice stretch in your chest muscles. Exhale, and come back to the starting position,” Gomez explains. Complete 3 sets of 15 reps.
Position yourself flat on your stomach. Your head should be facing down and your legs hip-width distance apart. “Place your palms flat on the floor on either side of your chest. Now, push the floor with your palms, and lift your chest off the floor while your pelvis and legs are still on the floor. Extend your neck up, and look at the ceiling. Do not forget to breathe. Hold this pose for 3 seconds before coming down to the starting position,” Gomez instructs. Complete 3 sets of 15 reps.