Sagging breasts are a widespread problem among women. There are a lot of things that can cause sagging breasts, including gravity, pregnancy, aging, smoking, weight changes, and others (3). And there are also different ways of lifting them (2). In this article you will find out more about how to tighten your pectoral muscles, which are located on your chest, and therefore lift your bosom. And the following breast-lifting workout will help you solve your problem.
For this breast-lifting workout you may need extra equipment: a mat, dumbbells, a stability ball. If you don’t have some of the mentioned tools, you can use around the house items to substitute them.
Good old push-ups are one of the most effective exercises in the breast-lifting workout. You can increase its complication level by modifying it the way you want. To do a push-up lie on the mat, facing the floor, using your arms and toes as pillars to keep your body above the ground. Now bend your elbows, pulling your torso to the ground. When your elbows reach a 90° angle slowly return to the initial position. You can perform this exercise as many times as your body allows, if you are new to it, 10 times will be more than enough, and as you get used to it, increase the number of repetitions.
Read More: How Many Push-Ups Should I Do To Get My Body In Tip Top Shape?
Plank is a static exercise that focuses on your abs, back, shoulders and chest muscles. For this one, get into the elbow plank position, by repeating the initial position of the push-up, only using your bent in elbows arms as a pillar this time. Slowly lift your bottom up, as if creating an upside-down letter “V” with your body. Hold that position for a couple of seconds and then return to the plank. Repeat doing so for at least 15 times.
One more modified plank, but a bit more dynamic. Begin with a plank position. Now make a step to the side simultaneously with your left arm and your left leg, and do the same movement with your left arm and leg as if to catch up. Now use your right-side limbs to make a step to your right. Make 10 steps to each side.
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To perform this exercise you will need to use dumbbells. Take a dumbbell in each hand, lie down, and bend your knees. Push your arms upwards, and then slowly lower them to the sides bending your elbows, until they form a 90° angle. Now push the dumbbells back up, following the trajectory of a previous movement. Repeat 10-15 times.
For this exercise you will need not only dumbbells, but also a stability ball. If you don’t have the latter, you may use a bench instead. Take the dumbbells in your hands and lie down on the stability ball (or bench), so that your knees are bent at a 90° angle. Stretch your arms in front of you, and slowly pull them down over your head. Don’t push them too far, as you may injure yourself. Hold for a couple of seconds and then return to the initial position. Repeat this exercise 15 times.
There are some things that are out of your control. These things include changes in the human body, which occur due to irreversible processes, such as aging. However, even then there are some things that can be done to remedy the situation. A healthy lifestyle and regular workouts, for example, can help you preserve the vitality of your body. The above-mentioned breast-lifting workout is of great help if you want to treat or prevent sagging breasts (1). Incorporate it into your usual training routine and watch the magic happen.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!