How to Lift Your Breasts Naturally Without Surgery
Happy New Year!
Most New Year’s resolutions are to lose weight making this the most crowded gym season of the year.
The key to lifting your breasts is by toning your chest muscles a.k.a pectoral muscles.
Whether you want to add chest exercises to your routine or are beginning your workout journey, I got you covered!
If you aren’t thrilled about exercise, I find that having mini goals are a great way to start.
I recommend these books for setting sustainable goals:
Mini Habits: Smaller Habits, Bigger Results (Volume One) by Stephen Guise
You want your mini goals to be something that is stupidly easy to achieve.
For example, do 5 reps of 5 exercises. You can do this first thing when you wake up with dumbbells so there’s no fuss. You don’t have to go to the gym making exercise less of a hassle.
Once you’ve done that consistently for a period of time you can add more to your routine. That might consist of more sets, more reps, or more weight. Start with whatever you can.
Repetition and developing a habit is a huge first step in maintaining a healthy lifestyle. Writing down your accomplishments for the day keeps you accountable while concurrently keeping a record of your progress.
One day, you might even gain the courage to brave the gym. It can be daunting at first.
Why Do Breasts Sag?
There are so many reasons for breast sagging. Some factors that may cause your breasts to sag include genetics, exercise without proper support, gravity, changes in weight and/or hormones, aging and smoking.
- Genetics: This is your predisposition to how saggy or perky your breasts are. There is nothing that you can do about it. Just like other parts of your body, your breast shape, size, color, etc. are influenced by your genes.
- Vigorous Exercise: While doing any kind of cardio, breasts become crazy and start flying in all directions. They can move vertically, horizontally, and laterally, overall in a figure-8 motion. You want to make sure that you are wearing a supportive sports bra.Encapsulation sports bras work better than compression type sports bra for controlling the motion because they limit the movement of two directions instead of one. You can find a review of my favorite sports bra here.
Wearing an ill-fitting bra may result in your Cooper’s ligaments becoming stretched. Cooper’s ligaments are the connective tissue that attaches breast tissue to your chest muscles to give your breasts support and shape.
- Gravity: The size of your breasts will play a part in how much your breasts sag. If you have bigger breasts, they are more likely to sag from the weight. That isn’t to say that smaller breasts don’t sag or that all large breasts do sag.
- Changes in Weight and/or Hormones: Rapid weight gain or weight loss will affect the elasticity of your skin.This includes gaining weight during pregnancy, which is already very demanding on your body, and thereafter losing the weight quickly.
Your body will go through several hormonal stages during life that will affect the appearance of your body.
- Aging: Aging and hormonal changes such as menopause will have an impact on the perkiness/sagginess of your breasts.Women’s bodies are all different so there isn’t a particular age that changes will happen. However, as you age your skin just becomes less elastic. Also, gravity becomes more apparent as the skin becomes looser.
- Smoking: Everybody knows that smoking is harmful. There are studies on how smoking affects your body and speeds up the aging process. Your breasts are no exception.Smoking destroys elastin, the protein that gives skin its elasticity.
Understanding what causes the sagginess of your breasts informs you to take preventative measures in the first place. There’s not really a whole lot you can do, but there are a few things.
Will Exercising Actually Lift My Breasts?
The short answer is no. Not directly because breasts aren’t made of muscle. However, that doesn’t mean that exercising can’t improve the overall appearance of your breasts to give them a perkier, tightened and lifted
You may be able to reduce or increase breast size through working out.
I know that might seem like a contradiction, but let me explain…
Breasts are composed of three different types of tissue including fatty, glandular, and fibrous tissue.
Because a percentage of breasts are made of fat, your breasts may become smaller and can appear perkier when you experience weight loss. They may also become firmer because you are changing the ratio to contain less fat.
Your breasts may also lose volume depending on your specific body and how much glandular tissue you have. Some people may have very dense tissue while others have less dense tissue and in different areas of their breasts. This also contributes to your breast shape.
The reason you may be able to lift your breasts or increase your breast size is that the breast tissue sits on top of your pectoral muscles. Strengthening the muscles of the chest, back, shoulders, and core can open up your chest, giving you better tone and posture.
Exercising will allow you to stand up nice and tall creating the illusion of more lifted breasts.
Health and fitness will improve the overall appearance of your body.
Tips for Working Out Your Chest
Keep in mind your form while exercising.
Your form is going to be very important. The form is always important, not only for safety reasons but also for maximizing results.
For the most part, the form is going to be the same for these exercises because they are targeting the same muscles or similar muscle groups.
Keep your shoulder blades back and down. This posture will keep you stabilized while reducing the risk of injury. You will be able to exert power from your body if done properly.
You don’t want your elbows to splay outwards. You aren’t
Having your arms out will put unnecessary stress on your shoulders and could cause damage to your rotator cuff.
Don’t bend your wrists. You risk injuring your wrists while you are holding weight. This is an unnatural, weak position for your wrists to be in. Your power is coming from the rest of your muscles. Your wrists can’t lift weights.
Always have control over the weight. You want your movements to be slow and intentional. Don’t let gravity bring the weights down. Similarly, don’t use momentum to push the weights.
You will only be cheating yourself!
Tighten your core. If you are using bodyweight, your body should be firm. You don’t want to have a loose posture. Again, you want to be steady and controlled.
If you can’t feel an exercise in your chest, you need to adjust your form. For example, you want the weight to be over your the center of your chest while doing a bench press. Don’t have the weight too high.
To activate your chest while doing a dip, lean forward.
Modifications such as these will help you to feel the exercise in particular areas.
Don’t focus on the number of reps you can do. Choose a weight that challenges you. The strain is what causes you to become stronger.
Let’s get started…
It’s going to get a little sweaty up in here.
You can use a barbell, dumbbells, or cables. Whichever you feel most comfortable with. If you are using a barbell I recommend these barbell clamps.
They keep your plates from wobbling and are better than the ones at the gym. The last thing you want while you are trying to lift is for the plates to be moving. It’s all about safety!
Choose a weight that you can do 8-12 reps while challenging yourself. You want to not be able to do another rep and fully exert yourself. Again, the number isn’t that important.
Chest Press/Bench Press
Chest Flys
Crossovers
Pullovers
Pushups
33 Different Pushup Variations Based on Skill Level
Dips
Each of these exercises has many variations to mix up your workout so it doesn’t become monotonous. Let me know if you want me to add any.
Conclusion
The important thing is to start creating good habits. Remember that EVERYONE STARTS SOMEWHERE. Take baby steps and make small improvements towards a better lifestyle. Start mini habits and before you know it they will turn into full-fledged routines.
Don’t get in your head about all the technicalities of the exercises, your form will improve with time and you will become stronger.
Keep in mind that sagging breasts are natural. It happens to everyone eventually.
Even if you are healthy and exercise there’s no guarantee that anything you do will change the appearance of your breasts.
Believe me, I by no means have perky breasts. They are big and heavy and saggy. I’m in my late 20s and it’s been this way since I can remember. I sometimes get self-conscious so I know how it feels.
We think that our breasts are supposed to look a certain way because of what we see in the media. The truth is your breasts are yours and unique to you and they are beautiful.
I’m not saying that I discourage surgery and you shouldn’t change your body to make yourself happier. I’m saying that it’s important to love and accept yourself regardless of what other people think or say.
Don’t forget to check out my article on the Best Sports Bra for Large Breasts. That bra is a total lifesaver!
Also, if you are looking for a yoga mat to exercise on, this one by Manduka is awesome.
XOXO,
Stephanie
P.S. What’s your favorite chest exercise? Did I miss anything that you would like me to add to the list?
Hi! I’m Stephanie.
Welcome to my blog about boobs, bras, and body image.
It’s my mission to help others appreciate their bodies while giving tips on dealing with bigger breasts.
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