Top 10 Exercises to Lift and Firm Sagging Breasts Fast at Home

Exercises to Lift Sagging Breasts-According to you, what defines your beauty as a woman? The symbol of beauty and attraction for every woman always generates varying responses.

Some say it is their pretty face, others say it is the butt, flat tummy, accentuated hips, beautiful eyes, sexy lips, and more.

When it comes to breasts, many women would agree that sexy boobs surely could be attractive. That is why a search for tips and exercises to lift sagging breasts is a hot topic.

How do you like your boobs? Smart or slack? It is an actual fact that some people may not appreciate extremely large breasts, but still, no one loves to have sagging breasts. With drooping breasts, your boobs still slack and relax even in a push-up bra.

It is a natural transformation for women to have their breasts fall as they age, but you don’t have to retain the sagging nature of your bust.


Read Also: 8 Best Exercises To Get Rid Of Bra Bulge Under Arm Fast in 2 Weeks



Yes! You are getting older! But aging does not mean deforming! With some simple natural home exercise tips, you can retain a sexy body form that would wow your age peers. We can start with the sagging boobs. There are exquisite and highly effective exercises to lift sagging breasts.

There is a popular misconception that exercises could give you bigger boobs.

That is not true! It may be more appropriate to say that chest exercises will help to build the muscles of the upper body and tone the pectoral muscles around the breast. This will make the breasts firmer and push them to a standing position.


The following exercises are excellent for toning muscles in the upper body and strengthening some other parts of the body. There is no one “perfect way” to use exercises to lift sagging breasts.

All you’ve got to do is to stay true, and committed to your workout routines, work on the chest muscles to improve the appearance of your bust.

Any of the exercises below are perfect for toning and lifting the boobs. But, you could add spice and more fun to your breast-lifting workouts by doing varieties. A switch-up of styles now and then would make your stretch intensified and efficient.

There is one more thing! You might need to get some inexpensive home gym gears like dumbbells, workout bench, medicine ball, and so on to complement your workout.


1. Traveling Plank



Planks are one of the easiest and beneficial exercises you can do at home. The plank strengthens the abdominals, back, shoulders, and also the pectorals.

There are several variations of plank exercises, but the dynamic movement in the traveling plank-style focuses on your chest muscles while engaged in this exercise.

How to Do it

  • Begin in a plank position
  • Raise the right hand and right foot off the ground and move the foot to the right. That’s one rep
  • Hold on for a second, and move another foot to the right.
  • Do 10 “steps” to the right, then switch sides, and make your way back to the starting point, stepping with your left hand and left foot.
  • Repeat three sets.


2. Push-up



Doesn’t sound strange, right? Even if you’ve not tried it before, you’ve probably heard it before. Many believe that push-ups are meant for men building stronger pecs, wider chests, and stronger arm muscles!

Well, it is true, but what does it do for a lady? It is one of the easy home exercises to lift sagging breasts for the female folks.

Push-ups target those pectoral muscles and help to work on getting back your boobs into the “up” position.

How to Do it

  • Lie on the floor facing down.
  • Adjust yourself into a plank position with your hands placed slightly wider than your shoulders
  • Keep your head and neck neutral, and your core tight.
  • Bend your elbows and start to lower yourself down until your chest comes close to the floor
  • Then, extend your arms and return to the starting position.
  • Do as many reps as you can withstand.


3. Dumbbell Bench Press



With a pair of dumbbells and a workout bench, you will be good to do this. The dumbbell bench press is one of the fun exercises to stretch the upper body. Work on your chest muscles and shape up your breasts just by having some stretches with dumbbells lying on the bench.

How to Do it

  • Lie on your back on the bench
  • Place your legs firmly to the floor and hold one dumbbell in each hand
  • Then, bring the dumbbells close to your chest
  • Press them up together and return to the starting position. That’s one rep.
  • Repeat 20 times.


4. Rear Lateral Raise



This is also one of the chest exercises to lift sagging breasts. The Rear Lateral Raise, apart from toning the chest muscles, also works tremendously on your arms.

Get your dumbbells ready and do some rear lateral raises at your next workout session.

How to Do it

  • Stand upright bringing your feet close
  • Hold dumbbells in each hand and stretch your hands forward.
  • Bend the knees and move your hips backward until your torso is parallel to the floor
  • Raise your arms straight out towards the sides
  • Hold this position for a few seconds and then go back to the first position.


5. Elbow Squeezes



Elbow Squeezes are also dumbbell exercises for the chest. Do you see? A pair of dumbbells should be on your next shopping list. This move is one of the easiest breast lift exercises to do. When you seem bored with any of your regular breast lift workouts, you can switch to this one, and you would absolutely love it!

How to Do it

  • Stand up straight
  • Slightly bend forward and hold a dumbbell in each hand.
  • Raise your elbows up until they make a 90-degree angle
  • Then bring the elbows close to one another.
  • Squeeze them for a few seconds and open your arms wide again getting the arms back to the initial position
  • You can repeat this 15 times.


6. Dumbbell Fly



Simplicity, at times, maybe awesome. This exercise is not just easy to do, it is super effective to lift breasts and ensures excellent results. Make the dumbbell fly part of your list for exercises to lift sagging breasts, and the results will wow you.

How to Do it

  • Lie down on your back on a bench or a medicine ball
  • Maintain a firm balance with your torso on the bench or medicine ball.
  • Hold a dumbbell in each hand and bend your elbows gently.
  • Lower the dumbbells until they become even with your chest.
  • Then bring your hands back up again.
  • Do 10 reps.
  • Rest for a minute and do another set.


6.  Chest Pass



With the chest pass exercise, you can surely work on sagging breasts to perk them up. It is also one of the exercises to lift sagging breasts you have to try out.

All you need for this move is a medicine ball, and you can get started.

How to Do it

  • Stand facing the wall
  • Hold a medicine ball with both your hands and place it on your chest.
  • Keeping a tight core and engaging your abs, throw the ball to the wall.
  • Catch it back again with your arms straightened.
  • Bring it back to your chest and repeat 3 sets of 10 reps each.


7. Yoga



Yoga is one of the secrets to a great, healthy-looking, and sexy body. What kind of body awesomeness can’t you achieve using yoga?

Rounder and firmer ass, YES! Sexy hips, YES! Flat tummy, ABSOLUTELY! And for sexy boobs, it is one of the leading exercises to lift sagging breasts.

Yoga exercises like the triangle pose, cobra pose, and standing forward pose are a few examples that can help you tone your breasts and make them look firmer and perkier.


8. Dumbbell Crossover



This exercise is usually a move for the gym. There is special gym equipment that is used for the dumbbell crossover. But this home variation is what you can do right in your home if you have a pair of dumbbells.

This exercise targets the chest muscles from different angles working on your boobs to make them rounder.

How to Do it 

  • Stand upright holding dumbbells in both hands at your side
  • Lean your upper body forward shooting your butt to the back
  • Spread your hands to the side and then bring down the dumbbells in front of you. That is a rep
  • Continue the spread and drop moving until you complete 10 reps.


9. Standing Y Raise



When it becomes monotonous to sit on a bench or lie on the floor for your chest exercise, this standing exercise will make things feel different.

While standing, you can work on the upper body, stretch the chest muscles, and feel alive.

The standing Y raise is one of the exercises to lift sagging breasts at home. You don’t have to think about the gym. Right in your home, with dumbbells, and it is a game!

How to Do it 

  • Stand upright with the feet placed flat and firmly on the ground.
  • Keep legs hip-length apart.
  • Hold dumbbells in both hands and keep your shoulders relaxed
  • Raise the dumbbells forward in front of you and hold still for a second
  • Then, move the hand upwards still holding tightly to the dumbbells
  • Stay in that position again for a second before dropping your hands in front of you and then down beside you
  • The movement from the side, upward and then back downward makes one rep
  • You can do 10 reps for 3 sets


10. Elbow Squeeze Shoulder Press



This exercise targets the chest and shoulder muscles and also strengthens the upper body.

The elbow squeeze shoulder press works effectively to tone the arms, shoulders, chest, and back while at the same time improving the posture and lifting the breasts.

How to Do it

  • Stand straight with the feet shoulder-width apart
  • Hold dumbbells in each hand firmly
  • Lift the dumbbells until the upper arms parallel to the floor and the elbows are under the wrists
  • Move the elbows and forearms toward the midsection of the body and then return to the elbows to the starting position
  • Push the dumbbells up and fully extend the arms
  • Return to the starting position and repeat the movement until you complete 10 sets.



Exercises for building the chest muscles like the ones already mentioned in this post would do a great job of giving your sagging breast a lift by working and tightening pectoral muscles beneath the breasts.

Apart from chest exercises to lift sagging breasts, you should also include some back and shoulders exercises in your workout routine. Having a strong back and shoulders prevent rounded shoulders that can make breasts look even less perky.

You should have it at the back of your mind that the breasts are made up of fats, glands, ligaments, and skin, which cannot be toned with exercises.

The simple home solution to sagging breasts, therefore, is getting the perfect exercise for the job. Get one today, stay consistent with it, and see the changes in a few weeks.

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