With age, your breasts tend to sag and you may experience loose skin. There is little you can do about it, but exercises are the best approach to tone and tighten your breast muscles.
Causes of sagging breasts
Women’s breasts differ greatly from one woman to another. Its shape, color, and size are inherited traits. They were fully developed at 17 or 18 years old. However, even after the age of 18, changes continue to occur due to pregnancy, aging, and hormones such as progesterone, estrogen, and prolactin. In fact, sagging breasts can occur at any age due to lifestyle.
How exercises can help prevent sagging breasts:
When perfectly shaped breasts start sagging, it could have a detrimental impact on your self-esteem and appearance. Of course, you can’t completely alter the appearance of your breasts, but performing upper body-specific exercises will help your chest muscles grow in size, strength, and firmness.
Health Shots spoke with Sonia Bakshi, nutritionist and fitness expert at DtF (Dance to Fitness), to discover the best exercises to help you. tone your breasts.
Bakshi says, “While fat, glands, ligaments, and skin cannot be toned or tightened by exercise, the muscles under the breasts, called pectorals, can be strengthened by it. This can result in a lifted and larger appearance of your breast.
Here are 5 exercises to lift your breasts:
1. Plank
- Get into a forearm plank position with your legs extended behind you.
- Make sure your core is tight and your glutes are engaged.
- Next, slowly go into a straight arm plank, extending one arm at a time (palm flat on the mat).
- Do this slowly to minimize any side-to-side rocking.
- Don’t let your hips sink or rise through the air.
- Continue alternating between a forearm plank and a palm plank.
If this exercise is too difficult, you can do it on your knees or you can spread your feet.
2. Moving board
- Start in a plank position with your head and neck neutral and your hands below your shoulders. Make sure your lower back isn’t sunken.
- Keeping your core steady, lift your right hand and right foot off the ground and step to the right. This is a repeat.
- Pause for a second, reset, and move another foot to the right. Complete 10 steps to the right, then switch sides and return to the starting point, stepping with your left hand and left foot.
- Repeat three sets.
Also, read: These 7 Powerful Yoga Poses Can Actually Tone And Lift Your Sagging Breasts
3. Wall push-ups
- Stand an arm’s length from the wall with your feet hip-width apart.
- Place both palms on the wall at shoulder height and shoulder-width apart, fingers pointing toward the ceiling. If you feel like you’re going too far, move your feet closer to the wall.
- Slowly bend your elbows and begin to lean your body toward the wall until your nose almost touches it. Keep your back straight and your elbows bent at a 45-degree angle (instead of straight out to the sides).
- Slowly push back to the starting position.
Focus on slow, controlled movements instead of rushing. This will help you establish proper form for the most effective workout.
4. charge
- it is similar to the floor push upexcept keep your legs flat on the ground as you arch your back.
- Lie on your stomach on the floor with your hands on the floor at chest-line height, shoulder-width apart.
- Let your legs stretch out behind you on the floor.
- Next, lift your upper body off the ground by straightening your elbows.
- Keep your legs flat on the floor and arch your upper back.
- Lower your back to the ground and repeat.
To make this exercise easier, do it from your knees.
5. Tricep Dip
- Sit on a bench or on the edge of a chair that is firmly planted on the ground.
- While still seated and holding onto the seat with your palms on either side of your hips, slowly slide off the bench until your hips are free.
- All this while your body is supported by your heels and hands.
- Now, squat back down on the bench without touching your hips to the seat and lower your hips with the help of your triceps.
- Keep your core stable and straight as you perform this exercise again.
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