Age and gravity does not do good for one’s body. As one ages, additional actions are needed to make them healthy and look good.
One common problem among women is having sagging breasts. Though science has now developed several ways to lift them through treatments or operation, the natural way of exercising and being healthy is the best option.
Below are some tips to help you lift sagging breasts with the help of chest exercises. Note that the exercises below are designed for beginners. But for those who are not used to exercising, do not force yourself to finish the entire program if you feel you are not physically capable to do so.
- Materials you will need:
- Sports bra
- Flat bench
- Incline/Decline bench
- Various weights
- Olympic bar
- Wear proper exercise gear. A fitting sports bra is necessary before you exercise. For those with bug breasts, also consider wearing additional supporters. As you will be working with your chest muscles, your breasts need proper protection as its tissues can be damaged and sag if not properly supported. Consult a bra fitting expert so you can use the correct bra size that will give you the most support. A more expensive brand does not have to be best option for you. There are affordable alternatives.
- Warm up. Like in any exercise and physical activities, perform some warm up by stretching and doing cardio exercises for a few minutes. This will loosen up your muscles and prevent sprains.
- Perform bench press. The best exercise for your chest muscles is the incline, decline, or flat bench press using free weights. Grab a dumbbell. For starters, use 8 or 10 lb dumbbells. Lie flat on your back on the bench. If you are on a decline bench, use the leg rest so you would not slide. Lower the dumbbells about an inch from your chest. The weights should be in line with your nipple. Lift the weights up until your arms are straight and locked. Do this for 16 times. You can choose to do more in your next sessions.
- Next, work on your pectorals. Lie on a flat bench still with the dumbbells on hand. Hold the dumbbells above your chest, hands facing inwards. Slowly widen your arms on both sides with elbows a bit lower and bent. Return to the starting position as you squeeze your chest muscles. Do 1 to 2 sets of this exercise.
Start slow, especially if you have never lifted weights before. In each
of your first few sessions, do 1 to 2 sets only having 8 repetitions.
You can add another set as you get more used to the weights. You can
also add weights to your dumbbells after 4-6 weeks of regular exercise.
Do not strain and force your muscles if you feel that you cannot do
Drink plenty of water to hydrate yourself. Also consider having a work out partner or a personal trainer to keep you motivated.
Aside from exercise, keep a good posture at all times. This will also
help improve your appearance and naturally lift your breasts.