If you're looking to firm and lift your breasts via exercise, you may be able to obtain some improvement by tightening the pectoral muscles and losing excess fat. Still, no exercise will yield miraculous results, so it is important you approach a breast firming routine with realistic expectations.
Exercises for Breasts
While there is no specific breast lifting exercise, exercises aimed at strengthening the pectoral muscles will, by extension, tone and lift the breasts, according to WebMD. The exercises can provide definition and improve slight sagging.
Although many women would not list strong, firm pecs as an exercise priority, working out the chest is the ideal way to improve the look of the bustline. A quick look at an anatomy book will explain why: the pectoralis minor and major, or pecs, are directly underneath the breasts. Any exercise that works the pecs will also work on the breasts. This is especially important if you have heavy, sagging breasts since a stronger chest provides greater support.
Pectoral Exercises to Improve Sagging Breasts
For best results, work your pecs twice a week, allowing two to three days between workouts to give the muscles a chance to recover. For each exercise, aim for eight to ten repetitions and two to three sets. If you are new to exercising, you'll want to start on the low end and work your way up to avoid injury.
In addition to your pec workouts, you should start a cardio routine or continue your existing one. While strength training will sculpt and lift your breasts, only cardio effectively burns fat. The best cardio exercises for fat burning are walking, jogging, and a stationary bike.
They're not fancy, sexy, or cutting edge, and they don't require trendy equipment. However, pushups are still among the best chest workouts around. All types of pushups use your body weight as resistance to strengthen the chest. Proper hand, head, and feet placement is essential to prevent possible injuries, such as rotator cuff strain, and to get full benefits of the exercise.
- Lie face down on the floor with your hands flat on the floor at the shoulder area, arms extended.
- Hold your head straight and do not tuck the chin in or lift it up.
- Bend your toes, so that you don't rest on tip toes, for best weight distribution.
- Slowly lower yourself to the ground. Rest your weight on hands and toes for a count of three.
- Raise to starting position and repeat. If you are a beginner, try to do up to eight push ups, and then add more repetitions as you gain strength.
Wall pushups are a variation of the classic floor push up and just as effective. Correct form and placement of arms can help prevent injuries.
- Face the wall with your arms extended straight ahead at the shoulders and your head straight. For proper weight distribution and alignment, do not widen the arms position.
- Lean forward and rest palms flat on the wall.
- Push your body toward the wall, bending your arms and toes until you are almost touching the wall with your face.
- Return to your starting position to rest.
- Do eight repetitions.
If you work out at the gym, the pec fly machine is excellent for toning and lifting the breasts. At home, you can get the same results with a pair of dumbbells.
- Sit in a straight-backed chair with your feet flat on the floor, about shoulder width apart. Hold your back straight and do not slump to avoid stressing back muscles.
- Hold one dumbbell in each hand.
- Raise your arms to shoulder level with elbows bent.
- Push arms up and away from the body.
- Return to starting position.
- Do five repetitions.
Short Range Chest Fly
The short range chest fly is most effective when your hold your arms straight and carry through all the way to the shoulder. If you don't carry through, you can sometimes injure the shoulders or back.
- Sit in a chair with a straight back with your feet flat on the ground.
- Holding a dumbbell in each hand, spread arms to each side, level with your shoulders.
- Continuing to hold arms at shoulder height, bend elbows and bring wrists toward your chest.
- Hold about two seconds before returning to the starting position.
- Repeat five sets.
The chest press is another dumbbell exercise that strengthens the pectoral muscles.
- Lie flat on your back with a dumbbell in each hand. The upper arms form a straight line with the shoulder; elbows are bent and facing upwards.
- Hold your head straight and keep your feet flat on the floor.
- Raise your arms slowly upwards, almost straightening the elbows, until they are over the shoulder area. Do not lock the elbows to prevent injury.
- Gradually lower the arms down to starting position. Rest.
- Do five sets and work your way up to ten repetitions.
Other Benefits of Pectoral Exercise
In addition to perkier breasts, there are other reasons for a woman to work her pecs:
- Increased metabolism: Like all strength training, working the pecs increases your metabolism, helping you to burn more calories even when you're not working out.
- Improved posture: Pectoral exercises build strength in the upper body, leading to improved posture. This reduces back and neck strain and enhances the breast lift effect.
- Increased stamina: Any strength training and the following recovery period works to build your stamina and endurance. This carries over into everyday life, making you more energetic and better able to cope with life's stress.
Pec Exercise and Breast Size
Many women are afraid to work out the chest, afraid the exercise will cause their breasts to shrink. Combined with weight loss, pectoral exercises will likely give you smaller, perkier breasts; without weight loss, you'll probably get a rounder, higher bust. If you have large, fatty breasts, you can expect to lose some of the fat, especially if you add cardio to your exercise regimen.