18 Best And Effective Exercises To Lift Breasts Naturally

Uplift your posture and provide the much-needed support with these simple stretches.

Reviewed by David Rosales, NSCA-CPT David Rosales David RosalesNSCA-CPT insta_icon
Written by , Nutritionist, CDE Priyanka Sadhukhan Nutritionist, CDE Experience: 8 years
Edited by , Senior Editor Arshiya Syeda Senior Editor Experience: 7 years
Fact-checked by , Health & Wellness Writer Himanshi Mahajan Health & Wellness Writer Experience: 2 years

A natural breast lift can revitalize sagging breasts. Sagging breasts, also known as ptosis, is a common problem among women of all ages. Round and firm breasts are ideal, and all women want their bust to look fuller and perkier. Lifted breasts also enhance your posture, physique, and confidence.

Many factors contribute to sagging breasts – age, sudden weight loss, pregnancy, obesity, not wearing the right bra, and lack of upper body exercise (1). Of course, you can’t change your genes or go back in time. But doing certain upper body exercises can help make your chest muscles bigger, stronger, and firmer. Check out the 17 best chest exercises that help in breast firming below. Do them to give your breasts a natural lift without the need for breast surgery or breast implants. Scroll down!

protip_icon Workout Blueprint: Breast Firming Exercises
  • Frequency: 2-3 times per week
  • Benefits: Strengthen chest muscles and improve breast appearance.
  • Equipment Needed: Dumbbells, medicine ball, bench, barbell, cable machine.
  • Space Required: Small area
  • Assistance Required: No
  • Who Should Avoid: Individuals with shoulder injury or back issues and anyone who has undergone chest or shoulder surgery recently.

Can You Lift Your Breasts With Exercise?

Yes, it is possible to lift, firm up, and improve the shape of your breasts with exercise. Breast workouts may help improve breast appearance and enhance breast beauty without doing a breast augmentation or breast enhancement. 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 in breast toning and strengthening. “Obviously, there are a lot of factors at play here,” says David Rosales, Personal Trainer. “But exercises that strengthen the chest and upper back muscles are a key component of any well-rounded training program.” As a result, your breasts stop sagging and become rounder and firmer.

Nimeshaa, a YouTuber, documented a 21-day chest lift workout challenge to increase her breast size and firmness. She initially found the exercises repetitive and challenging but eventually noticed a difference in her chest area, with increased lift and firmness. She says,” I definitely see a difference, this workout actually did work after all the push-ups were worth it so yeah I would definitely give this workout a 10 out of 10 because it did work and it’s amazing it works (i).”

Best Exercises To Lift Breasts Naturally

1. Dumbbell Bench Press

Dumbbell bench press for natural breast lift
Image: Shutterstock

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.


  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.

protip_icon Quick Tip
It will be good if you can perform some activation exercises to open up your chest before doing a dumbbell bench press.

2. Push-ups

Push-ups for natural breast lift
Image: Shutterstock

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


  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

Image: Shutterstock

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


  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

Image: YouTube @StylecrazeFitness

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


  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

Image: YouTube @WODprep

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


  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

Image: Shutterstock

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


  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.


  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.


  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

Image: Youtube

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.


  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

Image: Shutterstock

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.


  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

Image: Shutterstock

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.


  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

Image: Shutterstock

Another great breast-lifting exercise is a ball dumbbell pullover. It works on the pectoralis major, lats, serratus anterior, and deltoids. Here’s how to do it.


  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

Image: Shutterstock

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.


  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.

protip_icon Quick Tip
The movement should be slow and controlled. You won’t be able to train your muscles if you move them fast.

14. Cable Crossover

Cable crossover for natural breast lift
Image: Shutterstock

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


  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)

Image: Shutterstock

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.


  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)

Image: Shutterstock

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


  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. Standing Y Raise

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Image: Shutterstock

Standing Y raise exercise mainly focuses on the shoulders and upper back. This strength training exercise helps improve posture and strengthen the muscles under the breasts.


  1. Stand straight, keeping your feet shoulder-width apart, and bend your knees slightly.
  2. Hold a dumbbell in each hand.
  3. Keep your arms straight and extended in front of you at shoulder level, forming a “Y” shape.
  4. Raise the dumbbells upwards and outwards to form a Y shape with your arms and torso in a controlled motion.
  5. Keep your arms straight, engage the core, and exhale while lifting the weights.
  6. Squeeze your shoulder blades together to engage your upper back muscles.
  7. Slowly lower your hands, bringing them back to the starting position, and repeat the process.

18. Swimming

Image: Shutterstock

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 and improve your breast size. 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.

Infographic: Top 5 Breast-Lifting Exercises You Can Try At Home

Age, pregnancy, sudden weight loss, and obesity may contribute to sagging breasts. While you cannot go back in time and reverse these changes completely, the upper body workouts mentioned above may help target your chest muscles to make your breasts firmer. Check out the infographic below for the top 5 breast-lifting exercises you can try at home.

top 5 breast-lifting exercises you can try at home (infographic)

Illustration: StyleCraze Design Team

Get the high-quality PDF version of this infographic.

Download Infographic in PDF version

Sagging breasts can be a common problem for women of all ages and may affect your breast attractiveness. Upper body exercises, lifestyle, and diet changes can help you get a natural breast lift. These not only make your breasts look more shapely and firm but also tone and strengthen the surrounding muscles to support them better. Doing these exercises once to thrice a week along with dietary and lifestyle changes of avoiding sugar, smoking, and alcohol, can help you get effective results sooner.

Key Takeaways

  • Age, pregancy, or not doing upper body exercises can make your breasts sag.
  • Dumbbell bench press, wall push-ups, and inverted wall push-ups help shape and tone your chest muscles and prevent sagging breasts.
  • Swimming is also an effective way to keep your breasts in shape.
natural breast lift exercises

Image: Dall·E/StyleCraze Design Team

Frequently Asked Questions

Can ice help sagging breasts?

According to Jesse Feder, RD, CPT, Clinical Dietitian at Memorial Regional Hospital South, ice may not provide a permanent solution. He says, “Ice may temporarily help sagging breasts since the cold will tighten the skin. However, this is very temporary and will return to its original state once the skin temperature returns to normal.”

How do you massage your breasts to firm them?

Breast massage is another temporary modality that can help firm breasts and improve breast health. Feder says, “It may help increase blood flow to the area and give a firmer appearance, but this is not long-lasting. You can gently massage the breast tissue and surrounding muscles, such as the anterior deltoids, for a firmer look.”

Does Vaseline help breast lift?

There’s no scientific evidence to support that applying Vaseline may affect the size or shape of your breasts.

Which oil is best for breast tightening?

Oils may help keep your breasts moisturized but won’t really help lift them.

Does aloe vera help tighten sagging breasts?

Anecdotal evidence suggests that aloe vera with its skin tightening properties may help tighten sagging breasts.

What foods help saggy breasts?

Including a good amount of protein in your diet is important to build muscles and help lift your breasts. Eggs, dairy, and lentils are a few options you can include in your diet for breast care.

Learn how to naturally lift and tone your breasts with the simple exercises listed in this video! Get the perfect shape without surgery or implants. Watch this video now!

Personal Experience: Source


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Effect of Aging on Breast Skin Thickness and Elasticity: Implications for Breast Support, Skin Research, and Technology, US National Library of Medicine, National Institutes of Health.
  2. Breast ptosis: causes and cure
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