8 Exercises To Lift Breasts And What You Really Need To Know

Breast sagging, or what’s medically known as breast ptosis, is a natural part of life for many women. 

Breast ptosis can occur for various reasons, including:

• Aging
• Genetics
• Pregnancy
• Breastfeeding
• Weight fluctuations
• Even the effects of gravity over time (1)

While perfectly normal, it’s also completely natural to want to understand if you can do anything to restore a firmer, perkier appearance.

Here’s what you need to know about exercises to lift breasts and what you can expect from them.

Can Saggy Breasts Be Firm Again?

Saggy breasts cannot become firm again in the way they were in youth, at least not naturally. This limitation is because breasts consist of fat, glands, and connective tissue—not muscle. You can strengthen or tone muscle, but breasts don’t have any muscle to work with. When their connective tissue and skin lose firmness, exercises won’t reverse this.

The only guaranteed way to restore firmness and lift is through surgery. 

A breast lift (mastopexy) removes excess skin and repositions the breasts for a firmer, higher appearance (2). It’s important to know that surgery comes with risks and costs and is not the best choice for everyone.

Is It Possible To Lift Breasts With Exercise?

Just because we can’t technically “lift” the breasts doesn’t mean we’re out of options.

Beneath the breasts lie the pectoralis major and minor muscles (commonly called pecs). 

These large chest muscles give the upper body its shape (3).

The pecs can be strengthened and sculpted through targeted exercises. 

Doing so can improve the overall look of your chest, creating a firmer, more supported appearance.

Exercises to improve posture also help. Standing tall with your shoulders back naturally draws the chest forward, giving it a more youthful, confident appearance.

What Are Some Exercises To Lift Breasts?

Wondering what are some effective exercises to lift breasts and searching for breast reduction exercises is super common!

These exercises strengthen your pectoral muscles, shoulders, arms, and core to give you a more toned and supported look. You can perform exercises to lift breasts at home or the gym, depending on the equipment your routine requires.

1. Push-Ups

Muscles Targeted: Pectorals (chest), triceps, shoulders, and core.

Steps to Perform:

1. Begin in a high plank position with your hands flat on the ground, slightly wider than shoulder-width apart. Keep your body in a straight line from head to heels.
2. Engage your core and lower your body by bending your elbows until your chest is above the floor.
3. Push through your hands to return to the starting position.
4. Repeat for 10–12 reps, ensuring your form remains strong throughout.

Tip: For beginners, drop your knees to the ground for a modified push-up. Enjoy one of the best exercises to lift breasts without weights.

2. Dumbbell Chest Press

Muscles Targeted: Pectorals (chest), triceps, and shoulders.

Steps to Perform:

1. Lie on a flat bench with a dumbbell in each hand. Hold with palms facing forward at chest height.
2. Press the dumbbells upward until you fully extend your arms above your chest.
3. Slowly lower the dumbbells back to the starting position.
4. Repeat for 12–15 reps.

Tip: Keep the lowering phase slow and controlled for maximum activation of the chest muscles. The dumbbell chest press is one of the best exercises to lift breasts with weights.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

3. Dumbbell Chest Fly

Muscles Targeted: Pectorals (chest), shoulders, and arms.

Steps to Perform:

1. Lie on a flat bench, holding a dumbbell in each hand with your palms facing each other.
2. Start with your arms extending above your chest, slightly bending your elbows.
3. Slowly lower your arms to the sides in a wide arc until they align with your chest.
4. Bring the dumbbells back together above your chest in a controlled motion.
5. Repeat for 10–12 reps.

Tip: Avoid overextending your arms to prevent injury.

4. Incline Dumbbell Press

Muscles Targeted: Upper pectorals (chest), shoulders, and triceps.

Steps to Perform:

1. Adjust a bench to a 30-45 degree incline and sit back with a dumbbell in each hand.
2. Hold the dumbbells at chest level, palms facing forward.
3. Press the dumbbells upward until you fully extend your arms.
4. Slowly lower the dumbbells back to chest level.
5. Perform 10–12 reps.

Tip: Keep your movements steady and controlled to activate the upper chest.

5. Plank To Shoulder Tap

Muscles Targeted: Pectorals, shoulders, triceps, and core.

Steps to Perform:

1. Start in a high plank with your hands directly under your shoulders and your body in a straight line.
2. Lift your right hand to touch your left shoulder, keeping your core engaged to avoid shifting your hips.
3. Place your right hand back on the floor and repeat the movement on the opposite side.
4. Continue alternating for 20–30 seconds.

Tip: Move slowly to maintain stability.

6. Wall Push-Ups

Muscles Targeted: Pectorals, triceps, and shoulders.

Steps to Perform:

1. Stand facing a wall, about an arm’s length away. Place your hands on the wall at chest height, slightly wider than shoulder-width apart.
2. Lean forward, bending your elbows to lower your chest toward the wall.
3. Push back to the starting position.
4. Repeat for 12–15 reps.

Tip: This move is excellent for beginners and adds a low-impact option to your routine.

7. Cable Chest Fly Or Resistance Band Fly

Muscles Targeted: Pectorals (chest) and shoulders.

Steps to Perform:

1. Stand in the center of a cable machine or place a resistance band around a sturdy anchor behind you, holding the handles or ends of the bands in each hand.
2. Step forward to create tension in the cables or bands with your arms extended outward and slightly bent at elbow height.
3. Bring your hands together smoothly in front of your chest, keeping your arms slightly bent.
4. Slowly return your arms to the starting position.
5. Perform 10–12 reps.

Tip: Avoid overextending your arms to protect your shoulders.

8. Triceps Dips On A Bench

Muscles Targeted: Triceps, pectorals, and shoulders.

Steps to Perform:

1. Sit on the edge of a sturdy bench with your hands gripping the edge, fingers pointing forward.
2. Walk your feet out so your hips are just in front of the bench and your arms support your body weight.
3. Lower your body by bending your elbows until your arms form a 90-degree angle.
4. Push back up to the starting position.
5. Repeat for 10–12 reps.

Tip: Keep your shoulders down to avoid strain.

Adding these exercises to your routine can:

• Improve your posture
• Strengthen your chest muscles.
• Help you achieve a more toned appearance over time.

Consistency and proper form are key, so master each exercise with patience!

Read more: Upper Chest Calisthenics: 10 Exercises for a Well-Defined Chest

How Can I Lift My Breasts Naturally?

If surgery isn’t your choice, there are still natural ways to improve the appearance of your chest. While these methods won’t physically “lift” breasts, they can make them look firmer and more supported. 

The key is a holistic approach that includes posture, exercise, skincare, and everyday habits.

Improve Your Posture

Posture is one of the simplest ways to make your chest look more lifted. 

When you slouch, your shoulders roll forward, and your chest naturally sits lower. 

Standing or sitting tall with your shoulders back and spine aligned brings the chest forward and upward.

Good posture isn’t just about standing straight. 

It involves strengthening the back, shoulders, and core muscles to support your frame. 

Exercises like planks, rows, or yoga poses can help train your body for better alignment.

Strengthen The Chest Muscles

While exercises can’t lift the breasts, building the muscles beneath them can enhance their appearance. Focus on strengthening the pectoralis major and minor and other muscles in the upper body (3).

Exercises to reduce breast size can include: 

• Push-ups
• Chest flys
• Dumbbell chest press

Using these movements creates firmness and definition in the chest area, creating the illusion of a more lifted look. The most effective chest workout would involve these exercises.

Care For Your Skin

Skin elasticity plays a significant role in how firm your breasts look. 

Over time, aging and dehydration can cause the skin to lose its natural stretch and firmness (4). 

To support healthier skin:

• Hydrate by drinking plenty of water to keep your skin plump and refreshed (5).
• Moisturize with lotions or creams that contain hyaluronic acid, collagen, or vitamin E, which support elasticity (6, 7, 8).
• Wear sunscreen when exposed to the sun to prevent skin damage and maintain elasticity (9).

These steps won’t reverse sagging, but they can help slow further loss of firmness.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

Maintain A Healthy Weight

Frequent weight fluctuations can stretch the skin and impact the ligaments that support your breasts. Maintaining a stable, healthy weight reduces the stress on breast tissue and skin, which may help prevent additional sagging (10). 

Pair this with regular exercise and a balanced diet rich in nutrients like protein, vitamins, and healthy fats to promote overall skin and tissue health.

Wear A Supportive Bra

A correctly fitted bra can go a long way toward creating a perky, lifted look.

Bras with underwire or full support cups keep the breasts in a higher position.

Look for styles that match your activity level, such as sports bras for workouts and structured bras for daily wear. 

Regularly check the fit, as bodies change over time, and wearing an old, unsupportive bra won’t do much for your chest’s appearance.

Read more: This Chest Day Workout Will Pump Up Your Pecs

How To Lift Up Breasts In 7 Days?

Exercises to lift breasts in 7 days sounds fantastic, but here’s the truth:

Without surgical intervention, achieving a noticeable lift in such a short time is unrealistic. Even with surgical lifts, the results won’t be immediate. 

The procedure typically involves a period of downtime and recovery before the final results are visible.

No natural method can physically alter the structure of your breasts that quickly. 

Since muscle is something we can strengthen and tone through exercise, chest workouts take time to build up the pectoral muscles beneath your breasts. 

This chest muscle-strengthening can enhance breast appearance over weeks or months, but not days.

How Long Does It Take To Lift Sagging Breast?

Natural methods require dedication over weeks or months to see subtle improvements, while surgery delivers dramatic changes almost immediately—but with recovery time.

Building and strengthening chest muscles with exercises like push-ups, chest presses, and flies can improve the appearance of your chest. However, muscle growth and toning take consistent effort over several weeks to months. 

You might start noticing small changes in 6–8 weeks, especially if you pair workouts with good nutrition and hydration.

As for surgery, the procedure itself takes just a few hours in a surgical setting. 

A breast lift surgery involves:

• Removing excess skin
• Reshaping breast tissue
• Repositioning the nipples for a perkier, lifted appearance. 

Results are immediate in theory, but the reality of recovery extends far beyond the operating table.

Consult with a qualified medical professional to discuss the timeline and expected results for any surgical procedure. Remember that maintaining a healthy lifestyle, including exercise and good skin care, can help prolong surgery results.

Frequently Asked Questions

• How to lose breast fat quickly?

The quickest way to lose breast fat is by reducing overall body fat through diet and exercise (11).

Focus on a calorie deficit, which means consuming fewer calories than you burn (12).

Pair this with regular cardio workouts (like running or cycling) (13) and strength training to tone your body (14). Remember, it’s impossible to target fat loss in one specific body area.

• What is the fastest way to tighten saggy breasts?

The fastest way to improve the appearance of sagging breasts is by combining good posture, wearing a well-fitted, supportive bra, and starting regular chest exercises. 

While these won’t physically tighten breast tissue, they can create a lifted appearance by enhancing the muscles underneath and improving skin tone with proper care.

• Can I naturally lift my breasts?

You can’t truly lift breasts naturally, as they don’t contain muscle tissue. 

However, you can improve their appearance by strengthening the chest muscles (pectorals), improving posture, caring for your skin, and maintaining a healthy weight. These methods contribute to a firmer, more lifted look, but physical changes are typically subtle.

• Do breast exercises really work?

Breast exercises won’t directly lift the breasts because they consist of fat and glandular tissue, not muscle. However, push-ups, chest presses, and flies can strengthen the pectoral muscles beneath the breasts. This strengthening can enhance the overall appearance of the chest, making it look firmer and slightly more lifted.

The Bottom Line

Lifting sagging breasts is possible with exercises, proper posture, skin care, weight maintenance, and supportive undergarments. However, it takes time and consistency to see significant changes. Embrace a holistic approach to caring for your chest, and remember that everyone’s body is unique.