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A woman’s breast is considered one of the most important places that show her beauty and femininity. Ancient civilizations cared about embodying the beauty of the female body by considering it a symbol of fertility and life. And when a woman loses the revival and elevation of her breasts, she is quenched as a wild rose, exhausted by thirst, and withered by the midday heat.

Our topic today is about the suffering of some women from sagging breasts, its causes and ways to treat it through exercises to tighten the breast.

Some women suffer from sagging breasts significantly as a result of exposure to certain factors such as hormonal changes, breastfeeding, and others, which cause severe discomfort to them, and the constant desire to perform surgeries, which exposes them to the risks of surgery and its painful consequences.

Raising the breasts or making them taut and high is one of the most important goals of many women. Breasts, after pregnancy and lactation in particular, weaken their muscles and sag and lose their distinctive shape. In this article, we show you some exercises to tighten the chest in a week, without the need for plastic surgery.

What is Sagging Breasts?

The medical name for sagging breasts is excessive drooping of the breasts. The most common signs of sagging breasts include:

  • The lower position of the breast, i.e. the breasts may appear to be in a lower position in the chest than they were in the past.
  • Nipple drooping downward: Doctors use the position of the nipple to determine the level of breast drooping. A breast is considered saggy if the nipple is at the same level as the breast crease or points downward.
  • Decreased fullness: A change in size, especially in the upper part of the breast, may be indicative of sagging.

The shape and size of the breast changes over time as the body grows and goes through the stages of life. If you are worried about any changes, do not hesitate to consult a doctor, or follow Sara popfit’s programs and challenges through breast-lifting exercise videos.

Sagging Breasts Degrees

After knowing the signs of sagging breasts, it is necessary to know the degrees of sagging breasts. As the severity of breast sagging differs from one woman to another, which is useful in diagnosing sagging breasts in women. Details are as follows:

Simple Breast Sagging

It is the first degree of sagging breasts, where the nipple is at the same level as the breast crease line.

Moderate Breast Sagging

It is the second degree of sagging breasts, where the nipple is located below the breast crease line with the lower breast tissue hanging below the nipple.

Advanced Breast Sagging

It is the third degree of sagging breasts, where the nipple is below the breast crease line on the bottommost part of the breast.

Severe Breast Sagging

It is the extreme degree of breast sagging, where the nipple is located far below the breast crease line.

All of that will go away with breast lift exercises.

Also read: Exercises to Increase Back Flexibility

breast lift exercises
breast lift exercises

Breast Sagging Causes

Come, dear, we now know the causes of sagging breasts:

  • Getting old

Aging causes a loss of elasticity in the skin, tissues, and fat layer, which causes the skin to loosen, sag, and the breasts to lose their shape as before.

  • Sudden weight loss or gain

Continuous and sudden changes in weight cause the skin to sag due to its expansion when gaining weight and shrinking when losing weight, which leads to the loss of the skin’s ability to stretch and tighten and its appearance is flabby.

  • Hormonal changes during pregnancy and childbirth, which cause a change in breast size

The hormonal changes that occur during pregnancy and childbirth cause an increase in the tissue of the glands in the breast in preparation for breastfeeding after childbirth. The breast size increases during these periods and returns to its previous size after completion.

  • Recurrent pregnancy

The change in the size of the breast as a result of pregnancy affects the elasticity of the skin. In the case of repeated pregnancy, the effect is doubled due to the frequent change in the size of the breast, and as a result of not practicing exercises to tighten the chest.

  • Smoking

Beware of smoking, because it is one of the most important factors that contribute to sagging breasts, and hinders you from the activity of exercises to tighten the chest, because the toxic substances that are found in cigarettes cause the destruction of collagen and elastin, which are the two main proteins in the skin and responsible for its elasticity and its ability to stretch and maintain its consistent shape.

  • Genetic factors

The reason for sagging breasts could be a problem that runs in the family. Watch your grandmother’s chest, and you will know the reason.

breast lift exercises
breast lift exercises
  • Refrain from breastfeeding

Breastfeeding has many benefits for the child and his mother. And it is useful to know that when the mother refuses to breastfeed her child, the body loses the glandular tissue that was formed during pregnancy to prepare the breast for lactation. As a result of tissue atrophy and rapid loss of it, and the body tries to compensate this tissue by storing fat in the breast to restore its size. But this process requires months and does not keep pace with the rapid contraction of the milk secretion system, which causes the breast to sag and droop.

  • Wear bras continuously

When you choose a bra, you should pay attention to and it is necessary to resort to chest tightening exercises. As choosing the wrong bra continuously, even during sleep, weakens the ligaments that tighten and lift the breast, which makes it lose its ability to perform its task and causes the breast to sag.

  • Undergoing breast augmentation surgeries

Artificial grafts or silicone bags cause a sudden increase in the weight of the breast, which causes a burden on the ligaments that will not be able to lift this weight, and thus causes the breast to droop.

  • Menopause

Menopause causes a decrease in the percentage of female hormones that regulate the distribution of fat and the shape of the breast. And when the percentage of these hormones decreases in the body, this negatively affects the appearance of the breast.

Also read: What is Period?

breast lift exercises
breast lift exercises

The Reasons to Tighten the Breast

The benefits of a breast lift are not limited to aesthetic results, but rather extend to include various medical conditions. Breast lift plays a major role in managing them. Here are the most prominent of them:

– Frequent weight fluctuations that lead to stretching of the skin of the breasts and loss of its elasticity.

– Weakness of the breast ligaments during pregnancy, which causes them to sag.

– Neck and back pain caused by drooping breasts.

– The discomfort caused by sagging breasts when carrying out daily activities or some types of sports such as swimming.

Breast Lift Exercises

Now, we will explain to you in detail about the exercises that will help you solve the problem of sagging breasts, and thus obtain a firm and lifted chest. So follow us:

1- Cobra Exercise

A great warm-up for your breast exercises, the cobra pose will activate those muscles.

  • How to apply:
  1. Start by lying on your stomach with your legs extended and the tops of your feet flat on the floor.
  2. Place your hands directly under your shoulders with your elbows tucked in.
  3. Begin by lifting your head and chest off the ground while pulling your shoulders back and keeping your neck neutral. Spread your arms as far as is comfortable for you.
  4. Hold this position for 30 seconds and return to the start. Repeat three times.

2- Push-ups

Push-ups - Breast Lift Exercises

Push-ups are one of the best full-body stretching exercises you can do, and they also target the chest muscles in a very thoughtful way. If a regular push-up is too challenging, try getting on your knees.

  • How to apply:
  1. Start on your back with your hands slightly wider than your shoulders, your head and neck neutral, and your torso tight.
  2. Bend your elbows and begin to lower yourself down until your chest is as close to the floor as possible, making sure your elbows are not bent at 90 degrees; It should be tucked close to your body.
  3. Begin to extend your arms and return to the starting position. Complete three sets of as many repetitions as possible.

3- Dumbbell Chest Press

Dumbbell Chest Press - breast lift exercises
Dumbbell Chest Press

Although the bench press is a traditional exercise for the breast, using dumbbells allows for a greater range of motion. This will help you tone your chest more. Start with medium-weight dumbbells, such as 10 or 15 pounds.

  • How to apply:
  1. With a dumbbell in each hand, start by sitting on the end of a bench.
  2. Lower yourself down so that your back is flat on the bench, your knees are bent, and your feet are flat on the floor.
  3. Bring your upper arms out to your side, parallel to the floor, and bend your elbows so that the weights are parallel to your upper arms.
  4. Bracing your core, begin to extend your arms and push the dumbbells off the floor toward the midline of your body, concentrating on the chest muscles that you feel working.
  5. When your arms are fully extended, pause and begin to lower the weights back to the starting position.
  6. Repeat three sets of 12 reps.

4- Dumbbell Pullover

Dumbbell Pullover - breast lift exercises
Dumbbell Pullover

Use a stability ball or bench to do dumbbell pullovers, which will help you tighten lots of small muscles you didn’t know existed.

  • How to apply:
  1. To prepare, sit on a stability ball or at the end of a bench and hold a medium-weight dumbbell or two that are lighter.
  2. Lie back and walk with your feet until your knees form a 90-degree angle. Hold a dumbbell in both hands so that it is perpendicular to the floor and straight above your chest.
  3. With your arms still extended, lower the dumbbells behind your head in an arc until you feel a stretch in your chest.
  4. Your heart should be taut during this movement. Pause and then return to the starting position. Do not let the weight hang behind you as it may hurt your neck.
  5. Repeat three sets of 12 reps.

5- Superman Exercise

Add a medicine ball for an even bigger bust.

  • How to apply:
  1. Start by lying on your stomach with arms outstretched in front of you with a medicine ball in your hands. Your head and neck should be neutral.
  2. Use your core and chest to lift your legs, upper body, and medicine ball off the floor.
  3. Lift as high as you can without straining your neck and stopping at the top. Complete three sets of 12 rep.

6- Cable Incline Fly

Cable Incline Fly - breast lift exercises
Cable Incline Fly
  • How to apply:
  1. Using a single rope or handle, place the pulley at shoulder level.
  2. Stand on the right side of the machine and hold the attachment with your hands shoulder-width apart. Your arms should be extended and your stance should be relaxed, shoulder-width apart, with a slight bend in the knee.
  3. Using your core and chest, begin to rotate your upper body to the left until your head is facing the left side of the room. Pause and then slowly return to center.
  4. Complete 10 reps on this side. Then repeat on the other side. Complete three sets.

7- Cable Crossover

Cable Crossover - breast lift exercises
Cable Crossover
  • How to apply:
  1. Place each pulley over your head and grab the handles. To resume starting position step forward. Pull the handles down together in front of you with arms outstretched and slightly bent at the waist.
  2. Place a slight bend in your elbow. And, in a controlled motion, allow your arms to come up and out until you feel a stretch in your chest.
  3. Return to starting position. Pause, and repeat.
  4. Complete three sets of 12 rep.

8- Butterfly Exercise

Butterfly Exercise - breast lift exercises
Butterfly Exercise

It is a great breast lifting exercise that helps to improve the appearance of the breast and make it look better.

  • How to apply:
  1. Adjust the machine seat to a suitable height.
  2. Sit with your back on the backrest, forearms on the cushions, and grab the handles.
  3. Grab the handles and push your arms together, using your breast muscles to move the weight.
  4. Once you reach the middle, return to the starting position.
  5. Complete three sets, each of 12 reps.

9- Dumbbell Inner Chest Press

The dumbbell inner chest press greatly strengthens the chest muscles and contributes to improving their shape.

  • How to apply:
  1. Lie back with your back flat on the bench, knees bent, feet on the floor, and hold dumbbells in your hands.
  2. Extend your arms and push the dumbbells straight up.
  3. Lift as high as you can without straining your neck and stop at the top.
  4. Return to the same position as before.
  5. Complete three sets, each of 12 reps.

Combine three to four of these exercises twice a week to start noticing a difference, then rotate them. To get the most out of chest exercises, make sure you eat a well-balanced diet to keep your body fat at a healthy level. If you stay committed to these exercises, you will start to notice more vibrant and beautiful breasts within a few months.

Sagging Breasts Myths

Here are a group of myths that you may have thought were true about sagging breasts, but they are actually nothing more than myths:

1- Breastfeeding itself causes sagging breasts

In fact, what causes sagging are the changes that breasts go through during pregnancy and in the postpartum period. Even if a woman decides not to breastfeed her child naturally, the enlargement of the breasts as a result of the production of milk in them and then their return to normal size plays a role in the incidence of sagging breasts. And you can avoid this sagging by practicing previous chest-tightening exercises.

2- Wearing a supportive bra prevents sagging

In fact, no study to date has proven that wearing a specific type of supportive bra completely prevents sagging breasts or helps in firming the breasts, so don’t believe it.

3- Small breasts do not sag

Small and large breasts are subject to gravity, and therefore they are subject to sagging of all types, shapes, and sizes. Although the chances of sagging in small breasts are less, this does not make them completely immune to sagging. On the contrary, large, full breasts may maintain their elasticity and strength.

Also read: Moroccan Bath Secrets and Details

breast lift exercises
breast lift exercises

Breast Lift Tips

  • The first tip

Come now, so that I can whisper to you some tips for breast-tightening exercises. Perhaps exercises alone are not enough, so some women resort to other methods, such as taking a cold shower, which is a good way to tighten the muscles. Rubbing the breasts with ice cubes may be more effective to get a tight breast.

  • The second trip

Some may advise sleeping on the back, which is the best position to maintain a taut breast. As for sleeping on the stomach, it causes the early appearance of breast folds and wrinkles, which are the first things that you wish would not happen at all, so stay away from sleeping on the stomach.

  • The third tip

Always massage the breasts. Regular massage in the right way may help to tighten the breasts, increase its size, and give it a more beautiful appearance. Massage works to stimulate blood circulation and keep the skin soft and supple. It is preferable to do a massage session immediately after taking a shower by moving the fingers of the hand on the breast in circular motions, in a clockwise direction for five minutes.

  • The fourth tip

Apply a moisturizing cream. Breast skin needs regular hydration like the rest of the body. Therefore, apply a high-quality moisturizing cream daily to the breast area, before or immediately after taking a shower. This will ensure that you have a bright and smooth skin.

  • The fifth tip

Choose the correct bra. Many women are confused when choosing the right bra, so most women choose bras that are not suitable for them. So the breast looks either saggy, loose, or too tight. Don’t be shy about trying on different types and sizes of bra at home or at a lingerie store to determine the comfortable and appropriate size for the size of the breast on the one hand, body shape on the other hand. Because there are types that may affect the breast muscle, and there are types that are not suitable for going out, and so on.

If you wear bras larger than size C or D, or if they are slightly larger, it is better to wear a sports bra or any light bra at home, to avoid the sagging appearance of the breast. And in any case it is preferable to take off the bra when sleeping, to avoid health problems that may occur because of it. .

  • The sixth tip

Do exercise. There are many exercises that help tighten the chest, and give them a taut and prominent appearance. Make sure to do these exercises regularly on a daily or weekly basis, and you will notice amazing results with the passage of time, especially breast lift exercises.

  • The seventh tip

Stimulate the blood circulation by using hot water, as we previously explained that massage helps to stimulate the blood circulation. There is another effective method that helps give the breast a taut and prominent appearance, which is exposing it to hot and then cold water several times in a row during the shower.

  • The eighth tip

Keep your back straight all the time. This habit works to keep your breasts tight, especially when you perpetuate it. As most women are not keen on their backs when walking or sitting, which not only results in health problems for the back and chest. But it will also affect the beauty and attractiveness of the breasts. So always keep your back straight and enjoy tight breasts full of femininity and attractiveness.

That’s all we have about breast lift exercises. Make sure, dear, that sagging breasts are common and normal for all women. In order for you to be able to follow the breast lift exercises, you must first accept your body and love it, and then seek to change for the better. And don’t forget that Sara and her team are with you to change for the better. Stay safe.

breast lift exercises
breast lift exercises

Frequently Asked Questions about Breast Lift Exercises

Is sagging caused by not wearing a bra?

No. Changes in the breast are not caused by not wearing a bra or wearing an ill-fitting bra. Likewise, wearing a bra does not prevent sagging breasts. Although it helps support the breasts, especially while doing sports.

At what age does breast sagging begin?

Breast sagging can occur at any age because it is affected by the health condition, hormones level, lifestyle, and genes. It is also a normal part of aging.

Does swimming help to tighten the chest?

To treat sagging breasts without resorting to surgery, breast exercises can be practiced even though the chest is not a muscle, but these exercises help to tighten the tissues and muscles underneath to give a better appearance to the chest, These exercises include: Swimming.




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