The breast consists of fatty tissues, milk glands, and milk ducts — no muscles or bones in this organ. They rest on the thick, fan-shaped pectoralis major muscles.
The breast tissues remain firm because of the elasticity provided by collagen in the skin. Women in their thirties see a gradual decline in collagen due to aging and other factors. As a result, the skin in the breast tissue loses elasticity, and the breasts gradually begin to hang down or sag.
Can sagging breasts be lifted naturally?
With certain lifestyle modifications, including regular exercise, breast sagging can be delayed by many years. One can keep the breasts firm by strengthening and toning the upper body. These exercises target the pectoralis major muscles (chest muscles), the back, and the rotator cuff muscles. Tightening the back muscles can support the chest to keep the breast tissues firm and toned.
Also, keep in mind that overdoing any exercise or crash dieting can result in breast sagging.
Four Exercises to Prevent Breast Sagging
Chest Press
- Lie on a mat or bench with your back on the floor and feet flat on the ground. Ensure that your back is not arched.
- Hold a dumbbell in each hand, with your forearms perpendicular to the ground.
- Exhale slowly and push the dumbbells up as you squeeze the chest muscles.
- Remember to avoid locking the elbows during the dumbbell chest press.
- Those working out at home can use water bottles in place of dumbbells.
Benefit: Improves upper body, chest, and arm muscle strength
Chest Fly
- Lie on a mat with your back on the floor, feet flat on the ground, and knees bent upward. Ensure that your back is not arched.
- Hold a dumbbell in each hand while keeping your arms in line with your chest.
- Exhale and press the dumbbells up in an arc-like motion. You can begin with dumbbells weighing 2.5 kg and go up to 10 kg with time.
- In a gym, you can practice this on a chest fly machine using free weights.
Benefit: Activates the side chest muscles
Band Scoop
- While standing upright, take one step forward.
- Place the resistance band under your stretched feet and grab both ends of the band while holding it at a wide angle.
- Pull the band by drawing the elbows closer to the chest.
- At the gym, you can practice this using a cable machine by scooping the pulley handle in an upward motion toward the chest
Benefit: Activates lower chest muscles and shoulder blades
Chest Dips
- Stand straight in front of your kitchen counter.
- With your hands shoulder-width apart, place your palms flat on the counter.
- Cross your knees, and press your palms down as you lift your body off the ground until your arms are straight. Then push your body down by bending your elbows until your knees are close to the floor.
Benefit: Activates the arms, shoulders, and chest muscles
Exercise can delay breast sagging. Every exercise should be practiced with the core held tight and by squeezing the chest muscles for best results.
Note:
- Always warm up properly before doing upper-body exercises.
- The beginners should start with four sets of each exercise. This can be increased to six sets over time.
- Remember to hold the core tight and squeeze the chest muscles for best results.