Breast sagging, also known as ptosis, is often seen in women as they age. Factors such as sudden weight fluctuations, unhealthy diet, pregnancy, aging, menopausal transition, or lack of proper bra support can cause this. However, breast sagging can be delayed by doing regular upper body exercises, explain fitness experts.
Why do the breasts sag?
The breasts comprise fatty tissues, milk glands and milk ducts — there are no muscles or bones in this organ. “They rest on the thick, fan-shaped pectoralis major muscles,” explains Dr Chitwan Dubey, gynecologist, Dr L H Hiranandani Hospital, Mumbai.
Vastavika Singh, a fitness instructor and body movement researcher from Bangalore, shares that the breast tissues remain firm because of the elasticity provided by collagen in the skin. “People in their thirties see a gradual decline in collagen due to aging and other factors. As a result, the skin in the breast tissue loses elasticity and the breasts gradually begin to hang down or sag,” she explains.
Can sagging breasts be lifted naturally?
With certain lifestyle modifications including regular exercises, breast sagging can be delayed by many years. “One can keep the breasts firm by strengthening and toning the upper body,” says Singh. “These exercises should not target just the pectoralis major muscles (chest muscles) — the back and rotator cuff muscles, too, should be worked out. Strengthening the back muscles can support the chest to keep the breast tissues firm and toned.”
What to keep in mind while exercising
Singh, who conducts fitness training sessions for women, tells Happiest Health that women should start practicing breast-firming exercises thrice a week from their early adulthood. Once they touch their thirties, these workout routines become crucial as collagen starts depleting
“Apart from exercising, it is key to ensure muscle recovery after every workout. Women should also keep in mind that overdoing any exercise can result in fat loss and breast sagging,” she explains.
Four exercises to prevent breast sagging
It is crucial to warm up properly before doing upper body exercises. Singh suggests exercises such as body weight push-ups, planks or chaturanga dandasana (four-limbed staff pose) and shoulder rotation exercises, which help open the chest, arms, and shoulder muscles, which should be repeated for 10 counts each. These exercises tighten the core muscles and enhance the range of motion and flexibility.
She recommends that beginners start with four sets of each exercise to prevent breast sagging. This can be increased to six sets over time. “Remember to hold the core tight and squeeze the chest muscles for best results,” she adds.
1. Chest press
How to do: Lie on a mat with your back on the floor and feet flat on the ground. Ensure that your back is not arched. Hold a dumbbell in each hand, with your forearms perpendicular to the ground. Exhale slowly and push the dumbbells up as you squeeze the chest muscles. Remember to avoid locking the elbows during the dumbbell chest press. Those working out at home can use water bottles in place of dumbbells.
Benefit: Improves upper body, chest and arm muscle strength
Gym variant: You can practice it on a bench press
2. Chest flies
How to do: Lie on a mat with your back on the floor, feet flat on the ground and knees bent upward. Ensure that your back is not arched. Hold a dumbbell in each hand while keeping your arms in line with your chest. Exhale and press the dumbbells up in an arc-like motion. You can begin with dumbbells weighing 2.5 kg and go up to 10 kg with time.
Benefit: Activates the side chest muscles
Gym variant: You can practice this on a chest fly machine using free weights
3. Band scoop
How to do: While standing upright, take one step forward. Place the resistance band under your stretched feet and grab both ends of the band while holding it at a wide angle. Pull the band by drawing the elbows closer to the chest.
Benefit: Activates lower chest muscles and shoulder blades
Gym variant: You can practice this using a cable machine by scooping the pulley handle in an upward motion toward the chest
4. Chest dips
How to do: This is an advanced workout routine that requires more core muscle activation. Stand straight in front of your kitchen counter. With your hands shoulder-width apart, place your palms flat on the counter. Cross your knees, and press your palms down as you lift your body off the ground until your arms are straight. Then push your body down by bending your elbows until your knees are close to the floor.
Benefit: Activates the arms, shoulders and chest muscles
Gym variant: You can do this on a parallel bar or rods
Singh advises that these upper body exercises can delay breast sagging, but wearing a bra designed for high-intensity workouts that supports and covers the cups well is crucial. Besides, these exercises are to be done with proper guidance from a qualified trainer.
Takeaways
Exercise can delay breast sagging. Chest press, chest flies, band scoop, and chest dips are some exercises recommended for breast firming in women. Experts recommend every exercise must be practiced with the core held tight and by squeezing the chest muscles for best results.
