7 Best Exercises To Lift Saggy Breasts

Sagging breasts can be very frustrating for women. The good news is, you don’t need to spend thousands of dollars on cosmetic surgery to lift them.

These are the best 7 exercises that will lift sagging breasts, strengthen your upper body, and improve your overall health.

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.

Sagging breasts is a problem that many women face. Not only does it look bad but can also affect self-esteem, as it will make you feel unattractive and unsure of yourself. On the other hand, some feel that all a person needs is to have a positive attitude to feel like a confident and beautiful young woman.

While this is true, there are also methods that can help you get your chest back in shape; one of them being exercises. This article provides you with some of the best exercises that you can do to lift saggy breasts.

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.


7 Suggested Exercises To Lift Saggy Breasts:

1. Swimming


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 a final chest exercise.

Sit straight up in a chair with your back and stomach tense. Hold a medicine ball or similar sized ball (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.

3. Push-ups


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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4. T-planks


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 the 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 faceup on a bench with dumbbells in each hand and handheld straight.

Lower the hands to the sides of your chest and go back to the starting position.

Do about 15 reps and take a rest for a 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:

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 counting the seconds.

Take the exact number of seconds and move back to the original position.


No matter how much you diet and exercise, if you’re heavy-chested your breasts will likely sag a bit over time. The reason is that the muscles at the bottom of your breast (the pectoralis major muscle) do not build up as well as the muscle at the top of your breasts (the pectoralis minor muscle).

The best exercises to lift saggy breasts are performed by using resistance against the natural movement of your body. This will build your chest muscles, increasing their size and helping to firm and lift the skin that has become loose.

Just as a side note, it is important for anyone who wants to exercise to eat healthily and follow a regular, consistent exercise routine. Exercise alone won’t help you achieve the desired results unless you are also eating foods that promote healthy cell growth.