How To Can Prevent and Reverse Your Sagging Breasts

Are you noticing that your breasts are starting to sag? Are you looking for a way to stop that? Well, push-up bras and paddings are not your only options to stop this.

“Developing the muscles underneath your breasts will enhance the look of your breasts and make them appear larger,” explains Jen Comas Keck, a certified personal trainer and former figure competitor.

These exercises can help boost your breasts the natural way. The exercises were especially designed by Comas Keck.

“Working the chest from multiple angles with enough weight ensures plenty of stimulus to increase strength and develop the muscles. This can add beautiful shape to the chest. The key to making this plan effective: Make sure to choose weights that are heavy enough. You should feel like you could do about two more reps at the end of each set, but no more. It’s important to challenge yourself with heavier weights in order for muscle growth to take place,” explains Comas.

What Causes Sagging Breasts?

There are two main reasons your breasts can begin to sag:

  • The ligaments in your breasts, called Cooper’s ligaments, that lift and support your breasts, stretch out and cause the breasts to sag.
  • Your skin loses elasticity or becomes loose, which leads to an appearance of droopy, deflated boobs.

What gives rise to these situations? Well there’s a long list of contributing factors, including:

  • Age: Although sagging boobs can happen at any age, the hormonal changes during menopause can cause skin to thin and lose elasticity.
  • Genetics: The size and shape of your breasts and body can be hereditary. Sagging happens with small breasts too, but it might be more noticeable with large breasts. Breast shape can also be a factor in the likelihood of sagging.
  • Gravity: Gravity pulls everything down, including our breast tissue. Large breasts which weigh more may be impacted more greatly. But having small breasts does not mean you won’t experience saggy boobs either.
  • Fluctuating Weight: Losing or gaining weight quickly can affect breast tissue and cause skin to stretch and result in a loss of skin elasticity.
  • Poor Posture: Hunched shoulders or sitting at a desk all day can cause your breasts to droop.
  • Smoking: Among the many health risks associated with smoking is a loss in skin elasticity, which can affect the delicate skin and breast tissue.
  • Sun: UV rays are a big source of free radicals which can damage the skin and increase wrinkles and cause skin to sag. Avoid sun damage on your breasts and chest area.
  • Exercise Without Support: Running, jumping and other impact sports can cause the breasts to bounce a lot which can stretch the Cooper’s ligaments. A sports bra is specially designed to keep your breasts in place while you exercise to minimize discomfort and strain.

Here are the amazing exercises that can help you prevent and reverse sagging breasts:

Dumbbell Bench Press

Lie on a bench with a dumbbell in each hand. Start lowering the dumbbells until they get close to the sides of your chest and then press them back up to the starting position. Do 10 repetitions.


Get down on all fours and place your palm a little wider than your shoulders. Keep your feet close together. Your body should be in a straight line. Lower your body until your chest almost touch the floor, take a pause and then push up to the starting position. Do 10 repetitions.

Dumbbell Fly

Sit on a bench that’s set to low incline. Your feet should be flat on the floor. Grab a dumbbell in each hand and hold them above your shoulders while your elbows are slightly bent. Slowly lower the dumbbells down until your elbows are even with your chest, pause and then press the dumbbells back up towards the ceiling. Do 10 repetitions.

If You Do Lose Weight, Do it Slowly & Safely

Let’s face it, over the course of a lifetime many of us fluctuate. And it’s not just diet and exercise that causes weight gain. Stress, hormones, illness, pregnancy and more can cause weight gain, or loss. So the general advice is, if you do lose weight, do it slowly and safely. Again this is generally good advice for a wide range of health reasons.

Don’t Smoke, or Stop Smoking

There are many, many good reasons to avoid smoking, or to stop smoking. Again, breast sagging is probably low on the list of medical reasons to quit. But if it motivates you, your whole body will thank you.

Protect Yourself from the Sun

Your motivation for protecting your skin from sun damage should not really stop with cosmetic concerns. Sun damage can cause cancers way more serious than saggy breasts. However, UV rays also cause elastosis, the destruction of the elastic and collagen tissue, which causes lines, wrinkles and sagging skin.

The best way to prevent this is to stay out of the sun or don’t expose skin to excess sun, wear SPF daily – even on days when it doesn’t necessarily seem sunny. You can also keep a physical barrier between yourself and the sun.

Healthy Eating

A good diet, rich in fruit and vegetables, with the right balance of carbohydrates, healthy fats and proteins will keep your skin healthy and supple, which will help maintain a more youthful appearance. This will benefit your whole body and support your energy levels and exercise regime too.

A Focus on Posture

Between handheld devices and desk jobs, our posture can sometimes take a turn for the worse. Hunched shoulders and a rounded back can encourage your breasts to droop and sag.

Focusing on posture will help you prevent neck and back strain and other injuries. You can also try exercises like Pilates and yoga, which focus on posture and form. Or, even avail of therapies like physiotherapy and registered massage therapy to help improve your posture.

Take Care of Your Skin

If one of the causes of sagging breasts is a loss of skin elasticity, keeping skin hydrated and healthy can also be a preventative step. Use mild cleansers and moisturize after a shower or bath. You can also stay hydrated by drinking water and eating healthy fats. Avoid harsh formulations or aggressive scrubs and exfoliators.

In general, taking care of your whole body has myriad health benefits. Eating a wide variety of foods for great nourishment, finding an exercise you love, avoiding smoking and excess sun, and taking care of your skin should also help you accept and appreciate your body. Ultimately, having that acceptance and appreciation will get you through the natural changes that come with aging, including changes to your breasts. Because as far as we’re concerned, sagging breasts can be beautiful too.

That said, there are plastic surgery options for those who wish to augment the size and shape of their breasts and reverse breast sagging. Any plastic surgery should be carefully considered and it’s worth chatting with your healthcare provider before embarking on this change. Plastic surgery has helped many women come to terms with parts of their body they dislike or are self-conscious about and this is a very personal decision.

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