Weight loss, aging, pregnancy and bad posture can cause breasts to sag. Some women try to camouflage their sagging breasts by wearing loosely fitting clothes, while others wear push-up bras. Wearing push-up bras can only do so much in lifting sagging breasts, and it is only a temporary fix. Plastic surgery can fix sagging breasts permanently; however, it can be expensive and risky. Fortunately, there are exercises that can help lift sagging breasts permanently without the expense and risks.
Exercising the chest area is one way to lift sagging breasts. Lie on your back on a bench or Swiss ball. Put feet flat on the floor and hold a weight approximately two to three pounds in each hand. A pair of dumb bells should work; however, if you do not have dumb bells you can also use bottled water. Extend your arms out away from your sides, until your elbows dip just below your shoulders. Raise the weights back up until your arms extend above your chest. The weights should be an inch or two apart at the top. Perform the chest fly, repeating it 12 to 15 times.
Similar to the chest fly, the chest press requires one to lie on a bench or Swiss Ball, with feet flat on the floor. Hold a weight (dumb bell or bottled water) in each hand with your palms facing forwards. Bend your arms until your elbows are at 90 degrees. Raise both arms upwards until almost fully extended, with the weights an inch or two apart at the top. Perform three sets of 12 to 15 repetitions, allowing a minute of rest in between each set. Do this routine twice a week with at least two full days rest between each workout. Alternating the chest fly and chest press will give you a little variation on your routine.
Doing press ups is one of the easiest chest exercises that you can perform at home to lift sagging breasts. There are three levels you can do press ups—beginner, intermediate and advanced.
For beginners, stand facing the wall. Spread feet apart aligned to your hip’s width. Make sure your feet are approximately 18 inches away from the wall. Place hands forward aligning to your shoulders. Lean forward and then push back to upright with elbows slightly bent. Repeat up 12 to 15 times.
Perform intermediate press ups by getting on your hands and knees on the floor. Place your hands slightly forward aligning them to your shoulders. Lower until your nose almost touches the ground and push back up with your elbows slightly bent. Pull your abs in as tight as possible. Repeat 12 to 15 times.
Perform advanced press ups by extending the distance between the hands and the knees. Do this by drawing the knees further away from your torso, which forces you to shift more of your own weight. Repeat gradually until you eventually have the strength to do a full press-up, where only the toes support your lower body. Keep your back straight when performing this routine. Avoid injury by doing a gradual transition on all levels.