Content

• To step
• Method 1 of 3: Prevent sagging breasts
• Method 2 of 3: Strengthen the chest muscles
• Method 3 of 3: Medical / Surgical Solutions
• Warnings
• Necessities

Pregnancy, hormone fluctuations, and old age can all cause breasts to sag. While aging of breast tissue and skin is natural, there are a number of exercises and practices you can practice to make your breasts firmer. Operative solutions are for people who want to achieve more spectacular results.

To step

Method 1 of 3: Prevent sagging breasts

1. Wear supportive sports bras while exercising. The breasts bounce and stretch with every jump or step. Women with large breasts should opt for a wide-band underwire bra.
   • A sports bra should fit more closely than lingerie. You should wrap a sports bra around your rib cage.
2. Sleep on your back. If you prefer to sleep on your side, you may notice that the upper chest hangs and sags more than the other. Staying on your back will keep both breasts firmer for longer.
3. Do not allow weight fluctuations. Yo-yo can cause stretch marks and inelastic skin. Every time you gain weight, your breasts will sag more when you lose weight. This is because the skin has to stretch around the extra fatty tissue.
4. Replace your bras when the straps stretch. When the last buckles of the bra no longer have a tight, supportive fit, it is time to replace the bra. The size of the brittle can change due to hormones, weight fluctuations, and pregnancy. So have yourself measured again if your current bra is too loose or no longer comfortable.
   • Extend the life of your bras by attaching them before washing them. If you can't wash them by hand you can use a gentle wash cycle - put them in a laundry net to prevent them from stretching.
5. Use anti-wrinkle creams on your neck and the top of the breasts. Opt for formulas that improve collagen in the skin. This keeps your cleavage looking young for longer.

Method 2 of 3: Strengthen the chest muscles

1. Start with push-ups. Try three different types of push-ups to work the different areas of the back and chest. Do push-ups on your knees if you cannot assume a full plank position.
   • Do normal push-ups. Sit on your hands and feet, straighten your knees, and lift your body with hands and feet. Place your arms directly under your shoulders, and let the fingers point forward. Do five very slow push-ups, doing them as low as you can. Then do ten faster push-ups.
   • Try military push-ups. Place your arms a little further apart than shoulder width. Rotate your arms so that your fingers point inward at a 45-degree angle. Do five slow push-ups and ten fast ones.
   • Pack through with tricep push-ups. Spread your arms shoulder-width apart. As you move yourself down, make sure that your elbows go straight down and rub against your rib cage. Do five slow push-ups and ten fast push-ups.
2. Do the chest fly. Lie on the floor. Take a weight of 1.5-3kg in each hand.
   • Bend your elbows slightly. Raise your arms until the weights meet above your chest.
   • Slowly move your upper arms down until they are perpendicular to your torso. Your forearms should hang slightly above the floor. Repeat this with two, three sets of ten reps.
3. If this exercise is too easy, opt for slightly heavier weights.
4. Try a C sweep. Instead of bringing your arms down by your sides, you can also move them overhead to the floor. The weights should be spaced a few inches apart and lift them up so that you don't build up an imbalance in the muscles.
   • Do not let your rib cage rise as you bring the weights over your head. Use the upper abs to engage your back and rib cage in the exercise.
   • Do three sets of ten.
5. Use resistance bands. Instead of the free weights for tricep and bicep curls, you can use the resistance bands in the gym. Walk with your legs forward and tilt back.
   • Keep your upper arms close to your chest to do the bicep curls.
   • Open your arms out to the sides for the chest fly and chest press.
   • Lean forward with your arms close to the chest to do tricep curls. Start with your wrists at your armpits and press down until your arms are straight.
   • Hang forward with your legs out to prepare for shoulder presses. Lift your body until your arms are at a 90 degree angle and move down.
   • Repeat two, three sets of ten reps of each exercise.
6. Train your chest muscles three times a week, with a day of rest in between. These exercises will train your chest muscles and arms. When your chest muscles are lifted, your breasts will look firmer and more pronounced.

Method 3 of 3: Medical / Surgical Solutions

1. Visit a dermatologist if the breast skin starts to sag. The doctor can use chemical peels and laser treatments to tighten sagging skin.
2. Consider having your breasts lifted. Mastoplexy lifts the skin, ligaments, and breast tissue to make the breasts firmer. If you don't want any more kids, a surgical breast lift can make your entire chest look younger and firmer.
   • With a mastopexy, the size of the breasts is not adjusted.
3. Ask your doctor about lipofilling with your own fat. In this treatment, the doctor removes fat from other parts of the body and injects it into the breast area to make the breast fuller and firmer.

Warnings

• Realize that surgical and medical solutions should only be considered if the non-invasive options do not work.

Necessities

• Sports bras
• A sports mat
• Resistance bands
• Weights