12 Exercises to Help Lift Sagging Breasts Naturally

It is natural for breasts to lose their shape over time, but many women feel self-conscious about sagging breasts and would like to do something to bring back their perkiness. And the appeal of round, lifted breasts goes beyond aesthetics for some — it also helps with comfort, confidence and posture.

Through regular and targeted exercises, it is possible to give a lifted appearance to breasts. Working out can help strengthen the muscles around the chest area, contributing to better lift and support.

It is important to remember that breasts do not contain any muscles. They are surrounded by muscle, but they are made of mostly glandular and fatty tissue. Exercise will not change the breasts themselves — instead, it will tone the muscles around them.

Those who want a more drastic change in their breasts' appearance may want to consider exploring surgical breast augmentation options. They can also invest in the right supportive underwear.

Below, we'll dive into some targeted exercises that can help make breasts look firmer and fuller. It is best to make sure you talk with your doctor before doing any of the following exercises.

1. Chest Press

The chest press focuses on the chest and pectoral muscles and engages the arms, shoulders and core. It is a great exercise to help firm your breasts.¹

How to do chest presses

Follow these steps to do a chest press:¹

1. Start with 10- to 15-pound dumbbells (you can go heavier as you progress).
2. Lie down with your back flat. You can use an exercise mat, bench or stability ball. The stability ball can help engage your core and improve flexibility.
3. Ensure your knees are bent and your feet are flat on the floor.
4. Hold a dumbbell in each hand and raise your arms above your chest until the dumbbells slightly touch. Your palms should be facing your feet.
5. Slowly bring your arms down by bending your elbows. Continue lowering until your arms reach a 90-degree angle.

2. Chest Fly

The chest fly is similar to the chest press. It engages the chest, shoulder and arm muscles, improving flexibility and coordination.² Chest flys are good for stretching the chest muscles,² which can help lift your breasts.

Like with the chest press, you will need dumbbells. You can start with 10- to 15-pound weights or whatever feels comfortable.

How to do chest flys

Follow these steps to do a chest fly:²

1. Lie on your back, either on a mat on the ground or a bench. Keep your knees bent and your feet flat on the floor.
2. Hold a dumbbell in each hand and raise your arms above your chest, palms facing each other and elbows slightly bent.
3. Slowly lower your arms in an opening motion until your elbows align with your chest.
4. Push your arms back up in a closing motion until you return to the starting position.

3. Push-Ups

The push-up is a classic exercise that improves upper-body strength and core stability. It also does not require any special equipment. Push-ups can engage your chest and pecs, enhancing your breasts' appearance.

How to do push-ups

Follow these steps to do a push-up:⁵

1. Start with a plank position, placing your hands slightly wider than your shoulders. Your body should form a straight line from your head down to your feet.
2. If you cannot do a plank position, you can also position yourself on all fours, with your hands and knees to the ground. Your body should form a straight line from your head to your knees, lifting your feet slightly off the ground.³
3. Slowly lower your body to the ground by bending your elbows.
4. Continue lowering yourself until your chest touches the floor, with both arms at a 45-degree angle.
5. Slowly push yourself back up to the original position.

4. Wall Push-Ups

Wall push-ups are a standing variation of regular push-ups. They engage the chest, shoulders and arms.¹

How to do wall push-ups

Follow these steps to do a wall push-up:¹

1. Stand facing a wall, about two feet away from it.
2. Place your palms on the wall.
3. Both your hands and feet should be shoulder-width apart.
4. Slowly bend your elbows until your chest touches the wall. It is just like a push-up but against the wall instead of the floor.
5. Slowly push yourself back to the original position.

5. Dumbbell Pullovers

This exercise engages your core and helps with flexibility. Dumbbell pullovers are great for the shoulders, chest and back. When done regularly, they can help tone and increase chest muscles.⁶

How to do dumbbell pullovers

Follow these steps to do a dumbbell pullover:⁶

1. You will need one dumbbell.
2. Sit at the end of a bench or on a stability ball. Lie on your back and keep your feet touching the floor.
3. Hold the dumbbell with two hands. Raise it above your chest with your arms outstretched.
4. With your arms still outstretched, slowly lower the dumbbell in an arc until it is behind your head. You should feel your chest stretch.
5. After a short pause, lift your arms back into the original position.

6. Standing Dumbbell Pullovers

You can also do a standing variation of the dumbbell pullover. This variation will engage the chest, but it can feel different due to how gravity affects your exercise.

How to do standing dumbbell pullovers

Follow these steps to do a standing dumbbell pullover:⁷

1. Stand with your feet shoulder-width apart.
2. Hold one dumbbell with both hands. Place your hands at around the same level as your hips.
3. Slowly raise your arms in an arc motion until the dumbbell is above your head.
4. After a pause, bring down the dumbbell to the original position.

7. Arm Circles

Arm circles are a simple exercise that engages your shoulders, chest and upper back.⁴

How to do arm circles

Follow these steps to do arm circles:⁴

1. Stand with your legs hip-width apart.
2. Holding a light dumbbell in each hand, raise your arms to the sides.
3. While holding this T position, rotate your arms clockwise simultaneously. Repeat as desired.
4. Repeat the same exercise counterclockwise.⁴

8. Plank With Shoulder Taps

A plank with shoulder taps is a variation of the classic plank. This exercise can work to improve the shoulders, chest and core.⁸

How to do a plank with shoulder taps

Follow these steps to do a plank with shoulder taps:⁸

1. Start with a plank position. You should position your hands directly under your shoulder, with your whole body aligned. Your body should form a straight line from your head to your feet.
2. Lift one hand and tap it on the opposite shoulder. Then, place your hand back into its original position.
3. Repeat the same step with your opposite hand.

9. Traveling Plank

A more advanced variation of the classic plank, the traveling plank requires strength and coordination.

How to do the traveling plank

Follow these steps to do a traveling plank:⁵

1. Start with a plank position. Your hands must be directly under your shoulders, with your head and neck neutral and your back straight.
2. With your core tight, lift your right hand and foot and step to the right, with your left hand and foot following. You have just completed one “step" to the right.
3. After a pause, repeat the step five more times.
4. Repeat the exercise in the opposite direction.

10. Pec Deck Machine

The pec deck machine can improve chest muscle mass.⁹ For those looking to enhance the appearance of their breasts, this piece of equipment can help.

How to use the pec deck machine

Follow these steps to use a pec deck machine:⁹

1. Choose the weight.
2. Sit on the platform with your back against it and your feet on the ground.
3. Take one handle with each hand and rest your elbows on the resting pad. If the machine does not have one, position your arms so your elbows bend at a 90-degree angle.
4. While holding the handles, pull your arms together until the handles are in front of your chest.
5. Hold briefly before releasing your arms back to the original position.

11. Superman

Poor posture can make sagging breasts more pronounced. Thus, doing exercises that improve back and shoulder strength is important. The superman exercise helps correct bad posture and can enhance the overall appearance of your chest when used with chest workouts.

How to do the superman exercise

Follow these steps to do the superman exercise:¹

1. Lie on the ground facing down. Keep your whole body straight.
2. Stretch your arms forward.
3. Use your core and simultaneously raise your arms and legs off the ground.
4. Do not raise your head or neck — keep them neutral.
5. Return to your original position.
6. You can also do this exercise while holding a medicine ball.

12. Cobra Pose

Cobra pose is part of a yoga sun salutation. This pose opens the chest and helps with spine strength. It is excellent for improving posture.¹⁰

How to do the cobra pose:

Follow these steps to do a cobra pose:¹⁰

1. Lie down flat on your stomach with your toes pointing straight back.
2. Place your palms on the ground directly under your shoulders.
3. Keep your elbows close to your body. Do not let them open.
4. Breathe in and slowly push up. Lift your upper body while your stomach and hips remain pressed to the floor.
5. Relax your shoulders. You can keep your neck straight or look up.
6. Breathe out and slowly go back down to your original position.

Although sagging breasts are natural, there are also natural ways to bring back their shape and lift. You can get the appearance of a rounder and firmer chest through targeted exercises that help you stay healthy and celebrate your body's beauty at every stage of life.

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Author Bio

Mia Barnes is a freelance writer and researcher with experience covering health, well-being and financial wellness. She is also the Founder and Editor-in-Chief of Body+Mind Magazine. Her work has appeared on publications such as Science of People, SMSNA, Employee Benefit News and Austin Fit Magazine.