11 Chest Exercises to Tone and Lift Sagging Breasts


There are few articles about exercises to tone and lift sagging breasts. As a result, many myths surround this topic. As big breasts become the norm, many women go through several means to achieve that. These means include surgery, breast implants or weight gain.

However, you can get firm breasts through exercises. Perhaps the amount of determination and discipline needed makes this method the least popular.

Push-up and padded bras are great ways to achieve this make-believe. This is probably the reason why the underwear industry is worth billions of dollars.

But as you already know, the ‘bra effect’ only lasts only as long as the bra stays on.

 

11 Chest Exercises to Tone and Lift Sagging Breasts

 

We are sure that you will prefer to make your breast firm with or without a bra. Our exercises to tone and lift sagging breasts will help you achieve that.

This will bring back the confidence that saggy boobs have robbed you off.

Have you ever noticed a slim guy who gained muscles and his chest now fills his t-shirts? Fortunately, females too have those sets of muscles around the breasts.

These exercises work on these type of muscles.

 

11 Chest Exercises to Tone and Lift Sagging Breasts

Kindly note that these exercises will not turn your pair of C cups into double Ds. They are only great ways to make a falling breast firm.

All these exercises to tone and lift sagging breasts all mainly target your pectoral muscles. Some of them might work other muscle groups especially your shoulder’s but the chest ones are our main concern here.

1. Push-ups

This is the granddaddy of all workouts for building chest muscles without any equipment. If you want to fix sagging breast, this is your number one workout routine.

 

11 Exercises to Tone and Lift Sagging Breasts

How to do it:

  • Get on all fours with your arms stretched out, palms on the ground a little bit wider than the width of your shoulders.
  • Your feet should be together and your toes making contact with the floor.
  • Lower your body towards the ground until you are parallel to the floors. The back of your head to the hells of your feet must be in a straight line.
  • Remain in that position for about a second or two before slowly pushing yourself back to the starting position.
  • This completes one rep and you are to do this exercise for 10 repetitions to make a set.
  • Rest for 30 seconds after one set before you start another. Do this for 3 reps. If you are fit enough, you can do more.

 

2. Dumbbell Fly

The name of this exercise to tone and lift sagging breasts pretty much says it all. You will need a dumbbell and will be motioning as if you are flying.

This is another exercise to make the breast firm as it really puts your chest muscles to work.

 

11 Exercises to Tone and Lift Sagging Breasts

How to do it:

  • Lie on your back on a bench.
  • Hold a dumbbell on either hand. Make sure you can manage the dumbbell’s weight so you can keep a good form throughout this exercise.
  • Spread out your arms keeping your elbows slightly bent.
  • Now, swing your hands simultaneously upwards till the dumbbells almost touch (the movement should be like you are flapping your wings).
  • Keep this position for a second and lower back to the starting point.
  • Keep your movements intentional and slow and steady.
  • Repeat this motion for 15 reps to complete one set. Do 3 sets of this exercise.

Read: 9 Best Fat Burning Cardio for Weight Loss at Home

3. Dumbbell Pullover

This is one of the most effective exercises to tone and lift sagging breasts. It works the set of muscles on your chest as well as your back.

This is why it is so effective for breast tightening and maintaining a good posture.

 

11 Exercises to Tone and Lift Sagging Breasts

 

How to do it:

  • Lie on your back and bend your knees while keeping the soles of your feet flat on the floor.
  • With your dumbbells in both hands, stretch them out behind the top of your head.
  • This will be your starting position.
  • Now, in a steady motion move both hands upwards till your hands are fully stretched out above you.
  • Maintain this position for about a second before lowering it to the starting position.
  • This will make one rep and you will do 10 of this.
  • Depending on your fitness level you can do more to complete one set.
  • You are to repeat 3 sets of this exercise to lift sagging breast.

 

4. Around The World dumbbell

Wait, don’t start packing your bags yet, we are not going anywhere. This is just a name given to an effective exercise to tone and lift sagging breasts.

The exercise targets the chest, back, shoulders, lats, and trapezius.

With this exercise, you will improve your posture, increase your upper body strength, and of course, make a falling breast stand again.

 

11 Exercises to Tone and Lift Sagging Breasts

 

How to do it:

  • Lie on your back with your knees bent while planting your feet flat on the floor.
  • With dumbbells in both hands, spread your arms beside you.
  • Using a slow and steady movement, raise both hands simultaneously above your head (not your chest).
  • Now bring it back to your sides and then stretch your hands down your sides such that the dumbbells are beside your hips.
  • That completes one rep. You will repeat these movements 15 times to make one set.
  • You are to do 3 sets with 30 to 60 seconds of rest between sets.

Read:11 Best Leg Workouts at Home

5. Standing Y Raise

This exercise to tone and lift sagging breasts is more or less the same as the previous one. Only that this time, you will be doing it on your feet.

This exercise is a great way to add some fun to your workout routines and make things feel a bit different.

11 Exercises to Tone and Lift Sagging Breasts

 

How to do it:

  • Stand straight with your feet flat on the ground and legs hip length apart.
  • Hold your dumbbells in both hands beside you and relax your shoulders.
  • Now raise the dumbbells outward in front of you and keep it there for up to a second.
  • Your next movement would be upward above your head.
  • Also, keep that position up to a second before bringing it down in front of you and then down beside you.
  • Do not that throughout these movements, you will not be bending your elbows at all. Keep it locked for nice form.
  • The cycle from your side all the way above your head and back down is one rep.
  • You will do this for 10 reps and 3 sets.

 

6. Dumbbell Bench Press

This is similar to a bench press only that you will be using dumbbells. This is a good exercise to tone and lift sagging breasts with benefits similar to the ones you get with pushups.

 

11 Exercises to Tone and Lift Sagging Breasts

 

How to do it:

  • Lie on your back on a bench with your feet firmly planted on the floor naturally in front of you.
  • Holding the dumbbells in both hands, bring them down till they are close to your chest just like you would a barbell in the same exercise.
  • Now, push the weight upward above you till your elbows lock. Hold it there for a second or two.
  • Slowly and steadily bring it down towards your chest again to complete one rep. Note that you should be feeling the strain of the movement in your chest area.
  • You are to repeat 15 reps of this exercise for 3 sets.

 

Read More – 6 EXERCISES THAT WILL BURN YOUR INNER THIGH FAT FAST IN 2 WEEKS

 

 

7. Traveling Plank

Okay, we might be traveling this time but you won’t need to pack a bag. This exercise to tone and lift sagging breasts is only taking us a foot to either side.

Since this exercise is a variation of plank, you will be getting the benefits of planking along with that of fixing saggy boobs.

 

How to do it:

  • Get in the plank position with your arms stretched out in front of you just under your shoulders with palms flat on the floor.
  • Make sure your neck is neutral so it does not get sore. Your lower back should not dip, in fact from the back of your head to your heels should be straight.
  • While keeping things tight in your core, lift your hand and leg and move about a foot to one side.
  • Now follow it up with the other hand and leg such that you are in the starting position only a foot to one side.
  • Carry out the same movement on the other hand and leg.
  • This should get you back to roughly the same spot you started from.
  • Repeat 10 of these movements to complete one set.
  • Take 30 to 60 seconds break after each set and do 3 sets in total.

Read: 9 Best Fat Burning Cardio for Weight Loss at Home

8. Plank Reach Under

Things are getting more serious now, right? The harder the exercises get, the more obvious the results you see.

This is another variation of the plank, so you can rest assured you will not only fix sagging breast, but you will also build your abs.

This makes the exercise one of the best remedies to tone and lift sagging breasts. If you can put in the work on this one and find a way to enjoy it, you will be getting great results soon enough.

 

11 Exercises to Tone and Lift Sagging Breasts

 

How to do it:

  • Get in a position like you are about to do a long arm plank. This time, your feet should be hip-width apart.
  • In one movement, lift one arm and reach for the alternate thigh until you touch it.
  • Get back to the starting position and make the same movement on the other hand.
  • This completes one rep and you will be doing ten of those.
  • Do 3 sets of this exercise with 30 to 60 seconds break time after each set.

Read: 12 Best Inner Thigh Workout to Slim and Tone Thigh Fat

9. Dumbbell Plank Rotation

This is yet another plank variation but this time, you will be using a dumbbell. This  chest exercise to tone and lift sagging breasts is quite an effective one as it strengthens your arms too.

 

11 Exercises to Tone and Lift Sagging Breasts

 

How to do it:

  • Get in a position like you are about to start a pushup only this time you are resting on a pair of dumbbells instead of your palms.
  • In a steady movement, lift one arm with the dumbbell and raise it upward while turning your upper torso along with it.
  • Get back to the starting position and do the same with the other arm.
  • This completes one rep and you will do 10 reps of this exercise to complete a set.
  • Take 60 minutes to break after each set and repeat 3 sets.

 

Read More- 11 Easiest Ways to Burn Stomach Fat in a Week Naturally Fast

 

10. Dumbbell Crossover

This is an exercise that is often done with a machine in a gym. But this time, you will be doing it with dumbbells. This is also an effective exercise to tone and lift sagging breasts.

This is because the exercise targets the chest muscles from multiple angles ensuring they get a rounded workout.

 

11 Exercises to Tone and Lift Sagging Breasts

 

 

How to do it:

  • Hold dumbbells in both hands beside you.
  • Lean forward just a little bit.
  • Now spread your hands to the side and bring down the dumbbells together in front of you.
  • This completes one rep. Depending on how heavy the dumbbells you are using is as well as your fitness level, you should do 5 to 10 reps of this exercise.
  • You will also continue for 3 sets.

Read: 11 Best Chest Workouts at Home

11. Medicine Ball Pushup

You will need a medicine ball for this exercise, obviously. This one adds an edge to the regular pushup and makes it a bit difficult.

This exercise to tone and lift sagging breasts is effective because the chest muscles get a broader range of movement which increases their growth.

 

11 Exercises to Tone and Lift Sagging Breasts

 

How to do it:

  • Get in the pushup starting position with one hand on the medicine ball and the other on the floor.
  • Now push your weight off the floor just like you would a regular pushup.
  • You will do this for 10 reps to complete a set before switching aims.
  • It is important that both arms get the same amount of work so the muscles develop at the same pace. So, you will do 4 sets of this exercise, 2 sets for each arm.

 

11 Chest Exercises to Tone and Lift Sagging Breasts

 

Conclusion

As you must have known that with exercises, commitment is paramount. You cannot afford to do this for a month and quit.

Because if you do you won’t get lasting results that way, muscles atrophy over time when they don’t get worked.

You are free to combine 3 or four of these exercises and do them at least 3 times a week. If you stay true to these routines, you will get noticeable results in a month.

If you keep at it, these exercises to tone and lift sagging breasts will give you the lift you want. Just make sure you don’t abandon your bra when your boobs become perky.


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