Chest Exercises to Lift Sagging Breasts and Tighten Boobs at Home – Ladies do you want to lift sagging breasts and tone your boobs naturally at home? Then, get ready to boost your bust and fix sagging breasts fast with these effective chest exercises in this post.
The size, shape and overall presentation of a woman’s breast boost or deflates her self-esteem.
This can quickly result in insecurity issues on the part of a woman whose breasts do not measure up to a “standard size”.
The feeling of low self-esteem gets worse especially when a lady sights a beautiful blouse or gown on a mannequin but can’t purchase it due to the petite size or sagging breast.
From using the wrong bras to breastfeeding a number of things can result in sagging breasts.
Good news:
If you have a desire to lift perky breasts, there are tested natural techniques you can follow to lift sagging breasts without surgery.
One quick advice for you would be to massage your breast properly & regularly: though massaging isn’t an exercise to lift sagging breasts, it is effective to fix sagging breasts in the 20s.
Massaging your breast properly for fifteen minutes every morning and night increases the size of your breast.
Massaging tones your breast muscles and leads to increased blood flow in your breast area.
How to Give a Proper Breast Massage
- The first thing you do is to wash your hands
- Sit or lie down in a relaxing way
- Apply the right cream could be olive oil, coconut oil or baby oil on your palms and
- Then, rubbed together to generate heat before commencing massage.
The heat generated from your palms when they are rubbed together will release tense or tight breast muscles which will increase its size.
The oil or lubrication is important for reducing friction when massage is being carried out.
Tip: The art of massage should be done inwards in a clockwise direction from the side of your breast to the area underneath, back to the top of the nipples.
The Benefits of a Breast Massage
- Massaging helps to increase the prolactin hormone which is vital in increasing the breast size.
- Another very important benefit of breast massage is that it helps you detect breast cancer and underlying cysts early.
Causes of Sagging Breasts
- Gravity
- Big bra cup size
- Number of pregnancies
- Breastfeeding
- Body mass index
- Smoking
- A significant increase in weight loss or weight
Now let’s go to the home chest exercises: There are exercises to lift sagging breasts.
It takes a while, as much as three to four weeks of consistency to achieve results. Some of these exercises include:
11 Best Chest Exercises to Lift Sagging Breasts and Tighten Boobs
What you will Need for these Chest Exercises:
1. Camel Yoga Pose for Breasts
Right after you stretch a camel yoga pose will do wonders to make your breast firm and lifted.
It opens your chest and stretches the entire breast area.
Besides being a great exercise to lift sagging breasts, it also provides relief for the lower back and stretches the muscles.
Instructions:
- Create a little distance between your legs and get down on your knees.
- Bend backward and grab your heels with your arms.
- Open up the chest. (You will feel the stretch in both your chest and back).
- Hold the pose for 30 seconds.
- Rest – 10 seconds
- And do it again.
- You’re advised to do 2 sets of 5 repetitions.
Read Further- 11 Easy Yoga Poses for Two People: Friends, Partners, and Lovers
2. Isometric Chest Exercise
This exercises to lift sagging breasts uses the strength of your body to work the muscles without any visible body movement.
Instructions:
- Stand straight with your feet shoulder-width apart, spine erect, and shoulders relaxed.
- Place your hands in front of your chest and press both hands against each other.
- Hold this pose for 10 seconds.
- Release and switch hands.
- Rest – 10 seconds
- And do it again. You’re advised to do 5 sets of 10 repetitions.
3. Wide Push-ups for Tighten Breasts
As always, no good exercise routine would be complete without a few pushups.
But when it comes to exercises to lift sagging breasts, Wide push-ups are the way to go.
They are your regular push-ups with your arms placed wider. It has a greater effect on your chest.
Instructions:
- Get into the push-up position on your hands and toes with your spine straight and abs tight.
- Place your hands wider than shoulder width apart in line with your shoulders.
- Press down by bending your elbows and go as low as you can.
- Push yourself up to the starting position.
- Rest – 15 seconds
- And do it again. You’re advised to do 3 sets of 10 repetitions
4. Wall Push-ups for Lifting Sagging Breasts
This is another push-up variation and is one of the ideal exercises to lift sagging breasts.
Wall push-ups are pure calorie burners and muscle toners.
They target the chest muscles, biceps, deltoids, lats, rhomboids, and core muscles.
Instructions:
- Stand 2-3 feet away from the wall. Place your palms on the wall shoulder-width apart. Your hands should be at the shoulder level. This is your starting position.
- Bend your elbows and bring your chest closer to the wall. Inhale while you do so.
- Exhale and go back to the starting position. Make sure your head is in line with your shoulders, glutes are squeezed, and abs tight.
- Rest – 10 seconds
- And do it again. You’re advised to do 3 sets of 10 repetitions
5. Overhead Shoulder Press
Ok, to be fair this exercise is ideally for the shoulder but it is an excellent exercise to tone sagging breasts.
At this point, we have to open up the equipment cabinet and bring out our dumbbells.
Instructions:
- Stand straight with your feet wider than shoulder-width apart.
- Bring your arms up so that the upper arms are parallel to the ground, and your forearms are perpendicular to the upper arms.
- Your palms must face forward. This is your starting position.
- Press your hands up in an arc, bringing the dumbbells closer as your press them above your head.
- Do not straighten your arms.
- Move your arms back to the starting position.
- Rest – 10 seconds
- And do it again. You’re advised to do 3 sets of 10 repetitions
6. Lying Chest Fly for Lifting Sagging Breasts
Ok, here’s where we start to get a bit technical. But when it comes to lifting up extremely sagging breast by exercise.
This is a great place to be. You’ll need a pair of dumbbells and a stability ball.
Instructions:
- Sit on top of the stability ball, holding a dumbbell in each hand.
- Keep your feet a little wider than shoulder-width apart, and spine erect.
- Walk forward until your torso is parallel to the floor and only the back of your shoulders touches the stability ball.
- Make sure your abs are engaged, and your femur, pelvic region, and chest are at the same level.
- Raise your arms straight above your chest, with the palms facing each other, and look straight up.
- Exhale and spread your arms, making a flying motion, and lower them till the dumbbells are at level with your chest.
- Inhale and bring your arms back up.
- Rest – 10 seconds
- And do it again. You’re advised to do 4 sets of 5 repetitions
7. Close Grip Chest Press
This exercise isn’t just for guys it’s a great exercise to lift sagging boobs as well as helps you maintain a strong back and chest.
Instructions:
- Start lying on the floor, stability ball or a flat bench with two medium-weight dumbbells in each hand.
- Place the dumbbells in front of you at your sternum, palms facing toward each other, weights touching together.
- This is your starting position.
- Keeping the weights touching together raise your arms almost all of the way up, leave a slight bend in your elbows.
- Keeping your elbows slightly bent, slowly lower the dumbbells out to the into the fly position until you feel a stretch in your chest.
Tip: You won’t feel at much of a stretch in your chest if you’re on the floor.
- If you’re on a bench your elbows should dip down slightly lower than the bench to get that stretch.
- Raise the dumbbells back up and touching together.
- Lower the dumbbells back down to your starting position keeping the dumbbells
- Rest – 10 seconds
- And do it again. You’re advised to do 4 sets of 5 repetitions
8. Close Grip Chest Press to Fly for Lifting Sagging Breasts
This combination will provide you a very tedious exercise to fix sagging breasts and have your muscles begging for mercy.
Instructions:
- Start lying on the floor or flat bench with two medium-weight dumbbells in each hand.
- Place the dumbbells in front of you at your sternum, palms facing toward each other, weights touching together.
- This is your starting position.
- Keeping the weights touching together raise your arms almost all of the way up, leave a slight bend in your elbows.
- Lower the dumbbells back down to your starting position.
- Rest – 10 seconds
- And do it again. You’re advised to do 3 sets of 5 repetitions
9. Staggered Chest Press for Breasts Tighten
This exercise may seem intense, which it is, but it is a fun, break-the-norm exercise for sagging chest.
You need a light resistance band and a door anchor for this.
Instructions:
- Anchor the resistance band to the door.
- Turn around, secure the ends of the resistance band, and walk away from the door. Stop when you feel the resistance.
- Put one foot in front of the other, flex your elbows (more towards your back), and keep your palms at the chest level and facing down. This is your starting position.
- Straighten your hands and bring them together in front of you.
- Slowly bring your hands back to the starting position.
- Do this 6 times before switching legs and repeating.
- Rest – 10 seconds
- And do it again. You’re advised to do 4 sets of 5 repetitions.
10. Dumbbell Plank Rotation
This basically modified planking that is a great exercise for breast tightening.
Instructions:
- Place two dumbbells on the mat, about shoulder-width apart.
- Kneel on the mat, lean forward and grab hold of a dumbbell in each hand.
- The dumbbells should be right below your shoulders and elbows.
- Holding the dumbbells firmly, extend your legs back.
- You may keep them hip-width or shoulder-width apart.
- Lift the right dumbbell, open up your body and rotate to your left.
- Keep your right hand fully extended and look up at the dumbbell.
- Your left hand should be firmly placed on the other dumbbell.
- You can twist your left leg to support your body.
- Slowly, bring your right hand back to the starting position.
- Do the same on the left side.
- Rest – 10 seconds
- And do it again. You’re advised to do 3 sets of 10 repetitions
11. Standing Chest Stretch
Stretching is the best way to start a routine of exercises to lift sagging breasts, it makes your breast firm and lifted.
As you stretch the muscles that you are going to work on and prevent injuries.
Instructions:
- Stand up and stretch your arms.
- Erect your spine and tighten your abs.
- Roll your shoulders back and raise your arms, bending them at the elbows (make sure your forearms are parallel to your face).
- Open your chest and push your hands back.
- Maintain the stretch for 20-30 seconds.
- Rest – 10 seconds
- And do it again. You’re advised to do 2 sets of 5 repetitions
Related Resources:
- How to Lose Weight in Your Boobs in a Week
- Chest Workout Routine for Men; Best 11 Workouts for Ripped Bigger Chest
Action Time
These are great exercises to lift sagging breasts. They also improve your strength, posture, and self-esteem.
You don’t need to try all, just select those which would be comfortable for you and follow them religiously.
The expected results are bound to show up in a few days, weeks or at the end of one month.
With all that you have digested, it is time to turn heads and make your stubbing appearance. Cheers!
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charles
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