With pregnancy, hormonal changes and age, the breasts tend to become sagging. Although aging of breast tissue and skin is a natural process, there are some exercises that can help keep it firm. Surgical operations are reserved for those who want more evident results.
Steps
Method 1 of 3: Preventing sagging
Step 1. Wear sports bras when exercising
The breasts bounce and stretch with each jump or step. Women with large breasts should look for sports bras with underwire and wide straps.
A sports bra should be more comfortable than a regular piece of lingerie and should fit snugly around the rib cage
Step 2. Sleep on your back
If you tend to stand on one side, your upper breasts sag and stretch more over time. By resting on your back, both will stay firm longer.
Step 3. Try not to have weight fluctuations
The yo-yo effect can cause stretch marks and a lack of elasticity in the skin. Whenever you gain weight, your breasts may appear looser than when you lose weight, because the skin has to tighten around the excess fat.
Step 4. Replace your bras when the supporting part becomes loose
If the straps, losing their elasticity, no longer support, it's time to replace everything. Breast size can vary with weight variability, hormonal changes and pregnancy, so if your current bra feels uncomfortable or too loose, take your measurements again.
Keep your bras in shape by lacing them up before washing. If you don't wash them by hand, program them on a gentle cycle and put them in a laundry bag to prevent the fibers from spoiling inside the washing machine
Step 5. Use anti-aging cream on your chest and neck
Choose a formula that improves skin collagen. Your décolleté will thank you.
Method 2 of 3: Firming Your Muscles
Step 1. Start doing push-ups
Try three different types to firm different areas of the chest and back. Get on your knees if you can't bench press in the classic position.
- Do push-ups regularly. Get on all fours, then straighten your knees and support your body with your feet and hands. Keep your arms under your shoulders with your fingers straight. Do 5 push-ups very slowly, going down as far as you can. Then 10 faster.
- Try military-style push-ups. Spread your arms slightly apart from your shoulders. Then turn your arms so that your fingers point inward at a 45 degree angle. Make 5 slow and 10 fast.
- Switch to ones that involve the triceps. Move your arms shoulder-width apart. As soon as you lower yourself, make sure your elbows come down, brushing against your ribcage. Do 5 slow and 10 fast.
Step 2. Do dumbbell crossings
Lie down on the ground. Take weights of 1.5 to 3 kg.
- Bend your elbows slightly. Raise your arms until the weights meet right above your chest.
- Slowly lower them until your upper arms are perpendicular to your torso. The lower arms should be slightly raised off the floor. Repeat with 2-3 sets of 10 repetitions.
- If the exercise is too easy, find a heavier set of dumbbells.
Step 3. Try the "C" movement
Instead of lowering your arms to the sides, lower them to the ground behind your head. The dumbbells should stay a few inches apart as you raise and lower them, to make sure you don't create muscle imbalances.
- Prevent your ribcage from lifting as you pass the dumbbells behind your head. Use your upper abs to hold her tight.
- Do 3 sets of 10.
Step 4. Use the TRX exercise bands
Instead of dumbbells for the triceps and biceps you can use suspension bands at the gym. Bring your legs forward and lean with your back back in an inclined position.
- Keep your upper arms close to your chest to do bicep pushups.
- Open and raise your arms to the sides of your chest for the C's and press.
- For triceps pushups, on the other hand, lean forward on the bands with your arms close to your chest. Start with your wrists near your armpits and push until your arms are straight.
- Keep your legs in front of you in a pike position and prepare for the shoulder press. Raise your body until your arms are at a 90 ° angle, then lower yourself.
- Repeat 2-3 sets of 10 for each exercise.
Step 5. Do these exercises three times a week with a rest day in between
This workout tones the pectorals and arms. By lifting your pectoral muscles, your breasts will appear firmer and more respectable.
Method 3 of 3: Medical-Surgical Solutions
Step 1. Go to a dermatologist if your breasts sag
Your doctor may suggest a chemical peel and laser treatments to firm your skin.
Step 2. Consider surgery
Breast lift lifts the skin, ligaments and tissues of the breast making it firmer. If you think you will no longer have children, breast lift surgery could make your baby look younger and firmer.
Breast lift does not change the size of the breasts
Step 3. Ask the doctor for 'fat grafting'
During this procedure, the doctor removes fat from other areas of the body and injects it into the affected area to make your breasts fuller and firmer.
