If your breasts are no longer as firm as before, you are not alone. The causes can be many, and you may be surprised to know them all. These include smoking, aging, menopause, pregnancy, simple gravity, rapid weight gain and even rapid weight loss, according to Healthline .
Sagging breasts don’t just affect women. Everyone’s chest has the potential to become a little (or a lot) saggier during different periods of life. But fear not, because we’ve rounded up the most effective workout to firm sagging breasts .
As for the firming process, it is not as easy as exercising the muscles of the breasts, since they do not actually have any muscles. However, Lift Vault’s Matthew Scarfo explains: “ Although breast tissue itself is mostly fat, it is supported by chest muscles, which can affect the shape of a person’s chest. Building these muscles can help give someone the appearance of having a smaller or lifted chest. »
These are the recommended exercises:
1. Push-ups
Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but in line with them.
The body should form a straight line from the shoulders to the ankles.
Squeeze your abs to the maximum and keep them tight.
Lower your body until your chest almost touches the ground, making sure your elbows are tucked in close to your torso.
Pause and return to the starting position.
Do 20 reps.
2. Incline Dumbbell Bench Press
Start by lying on an incline bench with a dumbbell in each hand. Hold them above you with your arms fully extended.
Pull your shoulder blades back and down on the bench as you lower the weights toward your chest.
Get a good chest stretch at the bottom, then press the dumbbells back to the starting position, squeezing your upper pecs and triceps at the top.
Complete 3 sets of 10 to 12 repetitions.
3. Seated Two Arm Cable Row
Attach a V-bar (or two equal-sized rowing handles) to the cable machine and adjust the height so the tops of the handles are level with the center of your chest. Choose a weight that challenges you but doesn’t require you to struggle.
Next, sit on the bench with your knees slightly bent. Extend your arms and grab the handle with both hands. Lean back slightly so your core engages.
As you brace your abdominal muscles, roll your shoulders back and down, then pull the handles toward your stomach, bending your elbows so they “touch” your waist. Pause for a second, then slowly extend your arms, returning them to the starting position. That’s a repeat.
Do 3 sets of 12 repetitions.
