Saggy breasts are a common concern among women of all ages. Whether you’re in your 20s or your 40s, you may experience this issue. Genetics, poor muscle tone, reduced skin firmness, aging, and other factors are all to blame. A sedentary lifestyle and sudden weight gain or weight loss only make things worse.
The good news is that you can get all natural breast lift. And no, we’re not talking about spa treatments or cutting-edge medical procedures. Certain exercises combined with breast massage, clean eating, and adequate skin care can do wonders for your boobs.
What Causes Sagging Breasts?
Breast sagging or ptosis is a natural part of the aging process. As time goes by, your skin loses its elasticity and becomes less firm. Your muscle tone may decrease too, especially if you have a sedentary lifestyle.
This may come up as a surprise, but your lifestyle habits influence the shape of your breasts too. Dramatic weight loss, cigarette smoking, running without proper support, and bad eating can all affect your boobies.
Let’s take your diet, for example. If you indulge in fad diets or your meals are based largely on junk food, you may develop nutrient deficiencies. A low intake of vitamin A, vitamin C, vitamin E, and other nutrients can affect the skin’s appearance and firmness.
Vitamin C, for instance, plays a key role in collagen production. Low collagen levels contribute to premature aging, loss of skin elasticity, and decreased muscle tone. Additionally, your skin becomes more sensitive to the damaging effects of UV radiation. All of these factors may lead to sagging breasts.
Hormonal fluctuations, such as those occurring during pregnancy and menopause, affect your breasts as well. If your hormones are out of whack, it shows on your face, skin, and breasts.
Can You Really Get a Natural Breast Lift?
As you can see, your lifestyle plays a major role in breast health, skin appearance, muscle tone, and body composition. Therefore, tweaking your diet and exercise habits can help. Quitting smoking is a must if you want a natural breast lift.
Make sure you have realistic expectations. Your bustline won’t be transformed overnight. Also, don’t expect your boobs to undergo a complete makeover without surgery, especially if they’re on the heavier side.
Compared to smaller boobs, larger breasts begin to sag at a younger age. The changes are more dramatic too. If you have small breasts, you’ll find it easier to lift it and improve their shape.
Also, beware that certain conditions, such as collagen deficiency, contribute to breast sagging due to a loss of skin elasticity. In this case, it’s vital that you change your diet and give your skin some extra love. Regular massage, high-protein foods, and breast enlargement creams are your best allies.
Let’s cut to the chase and look at the best ways to achieve a natural bust lift.
Add Breast Lifting Exercises to Your Workout
Breast lifting exercises work best for women with small or medium-sized boobs. Focus on those that target the upper body, especially the chest. However, most arm and shoulder exercises engage the pectoral muscles to some extent, so include them in your routine.
Your breast lift workout may include a mix of machine and bodyweight exercises, including plyometrics, suspension training, weight training, and more. Here are a few examples:
• Pushups and pushup variations
• Dumbbell and barbell flat bench presses
• Incline/decline bench presses
• Dumbbell flies
• Dumbbell pullovers
• Cable pullovers
• Dumbbell plank rotations
• Tricep dips
• Cable crossovers
For example, you can add all sorts of pushup variations to your workout, such as clock pushups, diamond pushups, wide/narrow pushups, decline pushups, and so on. By mixing things up, you’ll cause your pecs to grow and prevent plateaus.
The breast tissue is found on top of the pectoral muscles. Working these muscles will increase their tone, burn fat, and make your bustline appear firmer and fuller. Plus, you’ll build overall strength and endurance.
Contrary to popular belief, weight training isn’t just for guys. Don’t be afraid to lift heavy. This will keep your body challenged and bring you closer to your goals.
Give Pilates a Try
Let’s say you’re not a fan of weight lifting or you have an injury that keeps you from training with weights. That’s fine as long as you still do some sort of exercise. Your workout can include Yoga, Pilates, balance training, and simple bodyweight movements.
Pilates is particularly beneficial for women due to its low-impact nature. Add these exercises to your workout to get a natural breast lift:
• Static plank
• Overhead side stretch
• Chest expansion
• Long arm reach forward
• I to T
• Resistance band triceps press
• Pilates press
Another option is to mix Pilates and strength exercises. This way, you’ll get the best of both worlds. For example, you can start with weight training and finish with gentle Pilates movements to reach muscle failure and cool down. Or you can practice Pilates on your rest days.
Exercise with Resistance Bands
Perhaps you’re the type of person who doesn’t particularly enjoy going to the gym. Maybe you simply don’t have time for it. Sure, you could do Yoga or Pilates, but maybe you’re looking for something more challenging.
Why not try resistance band training? Resistance bands provide a gentle yet challenging workout right in the comfort of your own home. You can exercise first thing in the morning, at work, or a few hours before bedtime depending on your schedule.
Resistance bands are safer than free weights and can work just as well when used properly. These accessories cost just a few bucks and take up little space. Store them in a drawer, carry them in your purse, or bring them with you when traveling.
Try the following breast lifting exercises with resistance bands:
• Resistance band pushups
• Incline bench press
• Deep stretching
• Chest dips
• Elastic band chest flies
These fitness tools come in different sizes and strength levels, allowing for basic and advanced workouts alike. As you progress, increase the resistance to keep your body from adapting to the exercise.
Try Yoga Poses for the Chest
Yoga not only relieves anxiety and stress but also improves muscle tone and strengthens your bones. Certain poses are particularly effective for the chest muscles and can naturally lift your breasts. They’re perfect for those days when you don’t really feel like working out but you still want to stay active.
For a natural bust lift, add these poses to your exercise routine:
• Upward-facing dog
• Chair pose
• Cat pose
• Dolphin plank pose
• Extended side angle pose
• Locust pose
• Half moon pose
The bow pose, for example, tones your body from head to toe. It stretches and strengthens your muscles while relieving backaches, PMS, constipation, and anxiety. On top of that, it boosts your energy and improves respiratory health.
What’s great about Pilates and Yoga – and even resistance band training – is that these workouts are generally safe after and even during pregnancy.
Due to their low-impact nature, they put little or no stress on your joints and allow you to progress at your own pace. Even if you’re a total newbie, you can get started at home and improve your overall fitness.
Tweak Your Skincare Routine
As we’ve mentioned earlier, breast sagging is often due to collagen loss, aging, and prolonged exposure to UV radiation. These factors affect the skin’s elasticity, causing your boobs to droop.
Sun tanning, for instance, is the primary cause of aging. You can’t expect to have perky breasts if your skin is old and worn out. That’s why health experts recommend applying sunscreen on a daily basis, including when it’s dark and cold outside.
Proper skin care is paramount to maintaining youthful breasts. However, this doesn’t mean that you must spend all your money on creams and lotions. All you need are a few quality products that hydrate and nourish your skin.
Choose a moisturizing cream or body lotion that contains retinol, vitamin A, vitamin E, vitamin C, hyaluronic acid, amino acids, ceramides, and antioxidants. These ingredients slow the aging process, promote skin repair, and restore your skin’s glow.
Retinol, for example, improves the appearance of sun-damaged skin and offsets the harmful effects of UV radiation. It also unclogs your pores and enhances nutrient absorption into the skin.
Apply Breast Enlargement Creams
Breast enlargement creams are designed to naturally increase bust size and volume. They also have a lifting effect. Therefore, it’s worth trying them out.
Look for a quality breast enhancement cream and use it to massage your chest twice daily. In general, these products contain avocado oil, almond oil, vitamins A and E, and herbal extracts that balance your hormones and support breast health.
Your skin and boobs need these nutrients to stay in top shape. If your goal is to achieve a natural bust lift, these creams will work better compared to traditional body milk and lotions. This is what they’re meant for, after all.
No matter what path you choose, stick to it in the long run. Working out for a week or two is unlikely to give you a natural breast lift. You need to commit to these changes for at least a few months to achieve the desired results.
Ideally, use a combination of the natural breast lifting methods listed above. Start your day with a breast massage, hit the gym or exercise at home later in the day, and massage your chest again later in the evening.
Eat a diet rich in vitamins and antioxidants to prevent sagging in the first place and keep your skin young. Over time, these small changes will improve your looks and general health.