Sagging Breasts? Do These 17 Exercises To Lift & Improve Their Shape

Written by Priyanka Sadhukhan , Nutritionist, CDE, Reviewer & Writer

Sagging breasts –or ptosis –is a common problem. It is said that 3 in 5 wish their breasts were firmer, perkier, and fuller. Truth be told, lifted breasts improve not only your physical appearance but also your emotional well-being.
A number of factors – like age, pregnancy, weight loss, higher BMI, smoking, and lack of upper body exercise – contribute to sagging breasts (1). Well, you can’t reverse your age or go back to your pre-pregnancy body. However, you can do upper body exercises to tone and strengthen your chest muscles. This post lists out the 17 best exercises to lift your breasts and make them look fuller, firmer, and perkier. Scroll down to check them out!

Can You Lift Your Breasts With Exercise?

Yes, it is possible to lift, firm up, and improve the shape of your breasts with exercise. Breasts, which are mostly fatty tissue, lie over the chest muscles – pectoralis major, pectoralis minor, subclavius, and serratus anterior. Working these chest muscles with the right exercises can help tone and strengthen them. As a result, your breasts stop sagging and become rounder and firmer.

Best Exercises To Lift Breasts Naturally

1. Dumbbell Bench Press

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Dumbbell chest press works on the chest muscles, pectorals that lie beneath the breast tissue, shoulders, upper back, biceps, and triceps. Here’s how to do it.

This is an effective breast lifting exercise that mainly focuses on the chest muscles.

Steps

  1. Lie on your back on a bench, holding a dumbbell in each hand, as shown in the above image. Your palms should be facing your feet.
  2. Bring your legs down to the floor if they are high up in the air.
  3. 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.
  4. Slowly bring the dumbbells back down. Breathe out.
  5. Strengthen your core and push them up again.
  6. Do 3 sets of 8 reps each.

2. Push-ups

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Push-ups work on the pectorals, deltoids (shoulders), serratus anterior (muscles right under the armpit), triceps, and abs. Here’s how to do them.

Steps

  1. Get into the plank position.
  2. Your palms should be flat, facing the floor, and the elbows bent and shoulder-width apart.
  3. Lower your body by bending your elbows and let your chest touch the floor. The upper arms should be at a 45-degree angle with the floor.
  4. Push back to the starting position.
  5. Do 3 sets of 8 reps each

3. Push-ups With Medicine Ball

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These are similar to the standard push-ups but are done with a medicine ball. This exercise works on the chest muscles and core.

Steps

  1. Get into a push-up position, and instead of placing the palms on the floor, place them on a medicine ball.
  2. Ensure that the medicine ball is beneath your chest and your elbows are right below your shoulders.
  3. Engage your core, bend your elbows, and lower your body.
  4. When your chest touches the medicine ball, push back up to the original position.
  5. Do 3 sets of 5 reps each.

4. Wall Push-ups

Wall push-ups work on your pectorals, deltoids, lats, biceps, and triceps. Here are the steps to do it.

Steps

  1. Stand 2 feet away from a wall, facing it.
  2. Place your palms on the wall. Your hands and legs should be shoulder-width apart.
  3. Bend your elbows and lean toward the wall until your chest touches it.
  4. Push back to the starting position.
  5. Do 3 sets of 8 reps each.

5. Inverted Wall Push-Up

Inverted wall push-ups work on the pectorals, deltoids, lats, traps, biceps, triceps, and core. Here are the steps to do it.

Steps

  1. Place your feet close to the wall and keep your hands slightly wider than shoulder-width apart.
  2. Walk your feet up along the wall until you achieve the desired angle for a push-up. Your body should be in a straight line.
  3. Bend your elbows to lower your chest.
  4. Push yourself back by extending the arms and get to the starting position.
  5. Do 2 sets of 5 reps each.

6. Incline Dumbbell Fly

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The dumbbell fly chest exercise works on the pectoralis major and minor, deltoids, biceps, and lats. Here’s how to do it.

Steps

  1. Hold a dumbbell in each hand and lie on your back on an incline bench.
  2. Tighten your core, extend your arms, and hold the dumbbells in front of your chest.
  3. Breathe in and slowly move the dumbbells apart until your arms are in line with your chest.
  4. Pause for a second. Breath out and slowly move your arms back to the original position.
  5. Do 3 sets of 8 reps each.

7. Lying Chest Pass

This is more of an exercise to strengthen the secondary muscles that help keep your breasts lifted and firm. Medicine ball chest pass works on shoulders, lats, biceps, forearms, and core. Here’s how to do it.

Steps

  1. Hold a medicine ball close to your chest with both hands and lie on your back on the floor. This is the starting position.
  2. Engage your core and throw the ball up. Keep your arms extended, ready to catch the ball when it descends.
  3. Catch the ball and lower your arms back to the starting position.
  4. Do 3 sets of 8 reps each.

8. Bent-Over Lateral Raise

Bent-over lateral raises work on the back of the shoulders or posterior deltoids, pectorals, biceps, lats, and traps. Here’s how to do them.

Steps

  1. Hold a dumbbell in each hand, feet close together and knees slightly flexed. Roll your shoulders back and engage your core.
  2. Flex your pelvic region and bend forward, keeping your head in line with your spine.
  3. Extend your arms down and squeeze your shoulder blades together to prevent concaving your chest. This is the starting position.
  4. Now, lift the dumbbells up to your sides. Keep your elbows slightly bent.
  5. Pause for a second and lower the dumbbells to the starting position.
  6. Do 3 sets of 8 reps each.

Note: Avoid bending forward if you have lower back pain. Siton an exercise ball and do lateral raises.

 

9. Medicine Ball Superman

Medicine ball superman is more of a core exercise. However, it also acts on the pectorals, shoulders, and biceps. Here are the steps to do it.

Steps

  1. Hold a medicine ball and lie down on your stomach. Stretch your arms overhead.
  2. Engage your core, breathe in, and lift your hands and legs simultaneously.
  3. Keep your head down and look at the floor to prevent straining your neck.
  4. Lower your hands and legs. Before they touch the floor, lift them up again.
  5. Do 3 sets of 8 reps each.

10. Incline Dumbbell Chest Press

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Incline dumbbells chest press is an effective exercise to lift sagging breasts. It works and tones the pectoral muscles, deltoids, and triceps. Here’s how to do it.

Steps

  1. Adjust the bench in an inclined position at an angle of 30-45 degrees.
  2. Lie on your back on the bench with your knees bent and feet flat on the floor.
  3. Hold a dumbbell in each hand. Exhale and push them straight up directly over the chest until the heads of the dumbbells touch slightly.
  4. Hold for a second. Inhale and pull them back to the starting position.
  5. Do 3 sets of 8 reps each.

11. Barbell Bench Press

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The barbell bench press works on the pectorals, deltoids, biceps, lats, traps, and triceps. Here’s how to do this exercise to get shapely breasts.

Steps

  1. Lie back on a bench and place your feet flat on the ground.
  2. Hold a barbell across your chest with the arms slightly more than shoulder-width apart.
  3. Engage the core and chest muscles and push the barbell up from the chest, stretching your arms fully.
  4. Hold it for a few seconds and return to the starting point.
  5. Do 3 sets of 8 reps each.

12. Exercise Ball Dumbbell Pullover

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Another great exercise to lift your breasts is the exercise ball dumbbell pullover. It works on the pectoralis major, lats, serratus anterior, and deltoids. Here’s how to do it.

Steps

  1. Hold a dumbbell with two hands.
  2. Extend your arms in front, bend your knees, and lie back on an exercise ball.
  3. Keeping the exercise ball in place, walk forward a few steps until your shoulders are touching the exercise ball.
  4. Keep your knees flexed and feet flat on the floor, as shown in the image.
  5. Breathe in and move your hands behind your head to feel the stretch in your armpits and triceps. Keep your elbows slightly flexed.
  6. Pause for a moment, exhale, and bring the dumbbell back to the starting position.
  7. Do 3 sets of 8 reps each.

13. Butterfly Machine

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This exercise works on the pectorals, deltoids, lats, traps, and rhomboids. It increases breast firmness and helps lift drooping breasts. Here’s how to do it.

Steps

  1. Adjust the machine as per your sitting height and rest your back on the back pad. Adjust the weight plates accordingly.
  2. Hold the handles such that your upper arms are parallel to the ground.
  3. Push the handles in and bring them close together in front of you. Breathe out slowly.
  4. Inhale, push the handles back, and squeeze your shoulder blades to stretch the chest muscles.
  5. Do 3 sets of 8 reps each.

14. Cable Crossover

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Cable crossover is also a breast-firming exercise that targets the pectorals, deltoids, and lats. Here’s how to do it.

Steps

  1. Set the handles of the pulleys of the machine on both sides to the highest level and adjust the weight. Start with lighter weights and then move on to heavier weights as you get comfortable.
  2. Stand in the center of the machine. Ensure your feet are shoulder-width apart.
  3. 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.
  4. Engage your core with your elbows slightly bent, inhale, and stretch your arms until you feel a nice stretch in your chest muscles.
  5. Exhale and come back to the starting position.
  6. Do 3 sets of 8 reps each.

15. Cobra Pose (Bhujangasana)

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Similar to the superman exercise, the cobra pose is a great way to stretch and strengthen your chest muscles and increase the upper body blood flow. It works on the pectorals, deltoids, core, biceps, and quads. Here’s how to do it.

Steps

  1. Lie down flat on your stomach with your face down and legs hip-width apart.
  2. Place your palms flat on the floor on either side of your chest.
  3. 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.
  4. Do not forget to breathe. Hold this pose for 3 seconds before coming down to the starting position.
  5. Do 3 sets of 5 reps each.

16. Bow Pose (Dhanurasana)

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This is a little tougher than the rest of the exercises. But, it increases your flexibility as well as helps tone the chest muscles to enhance your breast shape. Here’s how to do it.

Steps

  1. Lie down flat on your stomach with your face down.
  2. Keep your palms on the floor close to your chest.
  3. Bend your knees and pull your soles up to your buttocks.
  4. Grab your ankles with your hands.
  5. Try to push your feet back and upward and lift your chest and head.Look up to prevent straining your neck.
  6. Hold this pose for 10 seconds. Breathe in, breathe out.
  7. Release your legs first, then slowly relax the entire body.

17. Swimming

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Your breasts may be sagging because they are large oy due to a higher BMI. Doing cardio exercises, especially swimming, is a great way to burn calories as well as work on your chest, shoulders, and back to strengthen and tone the muscles that help keep your breasts from sagging. Swimming is a good full-body exercise for anyone who wants to stay fit and in the healthy weight range for their height and weight. It is also not strenuous on the bones. Hence, anyone can enjoy this sport and have fun while working out.

Before we come to a close, here’s a quick reminder.

How To Do The Exercises? What Else Can You Do?

There are 17 exercises you can do to lift your breasts. However, do not do them all in one day. Choose 5 exercises randomly and do them once a week when you first start out. Avoid over-straining your chest muscles, shoulders, and back. If you have lower back pain, talk to your trainer before doing any bent-over exercises or exercises that involve hyper-extending your lower back (like the superman and cobra pose).

Focus more on engaging the muscles than the sets and reps. Focus on breathing and posture. Also, if you have a higher BMI, try walking or doing any other form of cardio for 20-30 minutes every day. Avoid running or any other activity that puts pressure on the heart if you have heart problems.

Finally, take care of your lifestyle, i.e., what you eat, drink, and consume as well as how much sleep you get. Consume a balanced diet, sleep well, and always take a break from work and home to have some peaceful time for yourself.

Conclusion

Taking care of your breast health is imperative for women. Keeping your breasts from sagging by doing upper body exercises can help make them firm and shapely. Also, change up your lifestyle by choosing healthier foods, avoiding sugar, and quitting smoking. Take baby steps – start by doing these exercises once a week and then move on to doing them thrice a week to see effective results.

Frequently Asked Questions

Do chest exercises make your breasts perkier?

Doing exercises that work your chest muscles, lats, and shoulders can help make your breasts perkier.

Does sleeping without a bra cause sagging?

No. If you wear a bra while sleeping, you are not letting your tissues and organs breathe properly, and this disrupts blood circulation. Hence, it is important to allow your body to breathe while you are relaxing.

Does sleeping on the stomach increase breast size?

No. It does not have any relation to breast size. Sleeping on the stomach on a mattress for a long duration stretches the ligaments of the breasts, which causes them to sag. The best way to sleep is on your back.

Will my breasts grow if I gain weight?

If you gain weight, your breast size will increase. However, do not consume junk food as that will make your breasts saggy. Eat healthy and do exercises to build muscle mass, which may increase your weight but tone your body and reduce fat mass.

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Priyanka is a nutritionist and a Certified Diabetes Educator. She has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate about science and how it can be applied to one’s daily lifestyle. According to her, food is the best medicine, and proper nutrition is key to achieving good health. She has also written a book on PCOS and its management for doctors and patients. When she is not working, she loves spending quality time with family and friends. She loves creating innovative, healthy recipes and endorses healthier alternatives to junk foods to promote good health.