With age, your breasts tend to sag and you may experience sagging skin. There is little you can do about it, but exercises are the best way to strengthen and tighten your breast muscles.
Causes of sagging breasts
Women’s breasts vary greatly from woman to woman. Their shape, color and size are all inherited traits. Fully developed at 17 or 18 years of age. 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, drooping breasts can occur at any age due to lifestyle choices.
How exercises can help prevent sagging breasts:
When perfectly shaped breasts begin to droop, it can have a detrimental effect on your self-esteem and appearance. Of course, you can’t completely change the appearance of your breasts, but performing certain upper body exercises will help your chest muscles grow in size, strength, and hardness.
Health Shots spoke to Sonia Bakshi, a registered dietitian and fitness expert at DtF (Dance to Fitness), to find out the best exercises to help you. tones your breasts.
Bakshi says, “While fat, glands, ligaments, and skin cannot be stretched or stretched through exercise, the muscles under your breasts, called the pectoral muscles, can be strengthened through them. This can result in your breasts appearing larger and higher.”
Here are 5 exercises to raise your breasts:
- Get into a forearm plank position with your legs extended behind you.
- Make sure your core is tight and your glutes are tight.
- Next, slowly switch to a straight arm plank, by extending one arm at a time (palms on the mat).
- Do this slowly to reduce any swinging from side to side.
- Don’t let your hips bounce or go up in the air.
- Continue alternating between the forearm plank and the palm plank.
If this exercise is too difficult, you can do it on your knees or extend your feet.
2. The board moves
- Begin in a plank position with your head and neck on the fence and your hands under your shoulders. Make sure your lower back does not sag.
- Keeping your core taut, lift your right hand and right foot off the ground, stepping forward to the right. This is one representative.
- Pause for a second, reset, and move another foot to the right. Complete 10 steps to the right, then switch sides, making your way back to the starting position, advancing with your left hand and left foot.
- Repeat three sets.
3. Pushes to the wall
- Stand about an arm’s length from a wall with your feet hip-width apart.
- Place your palms on the wall at about shoulder height and shoulder width, with your fingers pointing toward the ceiling. If you feel like you’re reaching too far, move your feet closer to the wall.
- Slowly bend your elbows and begin to tilt your body toward the wall until your nose almost touches it. Keep your back and elbows straight at about a 45-degree angle (instead of straight at the sides).
- Slowly push back to the starting position.
Focus on slow, controlled movements rather than rushing. This will help you create the proper form for the most effective exercise.
- It is similar to the floor take upHowever, you keep your legs flat on the floor while arching your back.
- Lie face up on the floor with your hands on the floor next to your chest line, shoulder width apart.
- Leave your legs straight behind you on the floor.
- Next, lift your upper body off the floor by straightening your elbows.
- Keep your legs flat on the floor and arch your upper back.
- Lower back down to the floor and repeat.
To make this exercise easier – do it from your knees.
5. Dip triceps
- Sit on a bench or the edge of a chair that is firmly planted on the floor.
- While still seated and holding the bench with your palms at either side of your hip, slowly slide off the bench until your hip is free.
- All this while your body is supported by your heels and hands.
- Now, squat back onto the bench without your hip touching the bench and lower your hip with the help of your triceps.
- Keep your torso stable and straight as you perform this exercise again.