Ladies, gravity is your enemy. Gravity ruined your youthful, perky breasts, well, gravity and pregnancy and breastfeeding. The actual sagging is the result of stretched Cooper’s Ligaments, the internal breast support, over time, gravity, weight and pregnancy take their toll and the ligaments stretch and no longer provide support.
Is it possible to defy gravity and lift your sagging breasts? Yes, it is possible to slow and partially repair the sagging through exercise.
But first, to slow any further sagging, wear the correct size and type of supportive bra. The larger your breasts, the more important this support becomes. Wear a sports bra when exercising, especially when jogging or running.
About Pectoral Muscles:
Your breasts sit on top of a layer of fatty tissue. Behind this tissue but above the ribs and breast bone are the pecs, or pectorals which are actually two muscles – the pectoralis major and pectoralis minor. Toning and strengthening these chest muscles will help lift and support your sagging breasts without surgery.
7 Suggested exercises:
Swimming is an excellent upper body and chest exercise that is performed in a virtually gravity-free setting. The muscles of your chest will receive a workout which helps in firming the breasts. Swimming will also tone your entire body.
2. Chest Squeeze With Medicine Ball
The chest squeeze is a good chest warm up exercise or as a final chest exercise. Sit straight up in a chair with your back and stomach tense. Hold a medicine ball or similar sized ball (a firm soccer or basketball would work) at chest height and squeeze it as hard as you can. As you squeeze the ball, straighten your arms until fully extended while keeping steady pressure on the ball. Bring the ball back to your chest and repeat for 1-3 sets of 10 reps.
Push ups are a great chest and arm exercise. Lie on your stomach with your hands directly below your shoulders. Push your body up until your arms are straight while keeping your back straight and hanging only at the ankles. Keep your stomach tense as you lower your chest to the ground then push yourself back up again. Continue and repeat as many times as you can.
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T-planks, or front planks are a core exercise but focus can be spread across the entire chest and pectorals the longer you hold the plank. Start in the “up” push-up position with your feet wider than hip width. Balance on your left arm and lift your right arm as you support your body and “open” up until making a “T” shape with your body. Hold for 10 seconds. Return to the starting position and repeat on left side. That’s one rep, continue and alternate left and right as many times as you can.
5. Dumbbell Bench Press
It is a great exercise to lift saggy breasts. Lie face up on a bench with dumbbells in each hand and hand held straight. Lower the hands to sides of your chest and go back to the starting position. Do about 15 reps and take rest for few minutes before moving to other exercises.
6. Arm curls:
It is a weight training exercise that uses dumbbells. Stand with your feet shoulder width apart. Hold a dumbbell in each hand with palms facing toward the side of the thigh and arms straight down. Lift the weights and stretch your hands outwards to the side of the body. Move to the original position. This is one rep. Perform about 10 such reps.
7. Triceps dips:
Sit straight on an exercise bench with legs stretched out. Then keep the hands by your sides. Keeping the hands at the same position gently lift yourself off the bench. Then gently lower your body to the floor by bending your elbows and count the seconds. Take the exact number of seconds and move back to the original position.