Breast tissue can sag for several reasons such as weight loss, bad posture, age, pregnancy, and breastfeeding. However, there is a simple solution to help with this problem: regular exercise.
When breast tissue sags, what is really happening is that the muscles located beneath the breasts have lost tonicity. Some exercises can help increase the tone and firmness of these muscles so that breasts look firmer and more shapley.
If you decide to follow an exercise plan to tone up the breast muscles, you should consider the following important tips:
- Remember that before starting any training routine, you should stretch to “wake your muscles up,” or do some cardiovascular warm-up activity.
- Choose one or two exercises. In the following section we will describe to you some very effective exercises for toning the muscles beneath the breasts.
- To begin, do a set of 12 to 16 repetitions of each exercise. In time, you will be able to do two or three exercises, and two or three sets of 12 to 16 repetitions. You can also increase the weight you use for the exercises.
- As time goes by, gradually increase the weight or exercise level, but only when you are comfortable with the present level.
- Do the exercises 2 or 3 times a week so that they are more effective.
Get moving!
Some of the exercises you can do to tone up your breast muscles are described below. You will need a bench and some dumbbells. If you want, you can also use weight bars and an exercise ball.
Bench/chest press
- Lie down on a flat bench. Keep your back pressed against the surface, the abdominal muscles tight, and your feet flat on the floor. Another option is to lean against a Swiss exercise ball.
- Start with weights in each hand (or a weight bar) and keep them near your shoulders, in front of your chest, with your elbows forming a 90-degree angle with the sides of your body.
- Push your arms upwards, without fully stretching your elbows. Lower your arms slowly to the original position and repeat as many times as necessary.
Chest fly
- Use the same position as in the previous exercise, using either the bench or the Swiss exercise ball.
- Hold a weight in each hand, with the palms of your hands facing each other. Keep your elbows slightly bent during the whole exercise. In this position, you should look as if you were hugging a tree.
- Lower the weights slowly, stretching your arms to each side, until you reach shoulder level and feel your chest stretching. Then raise your arms to the initial position and repeat as necessary.
Push-ups
- Place yourself on all fours, your arms perpendicular to the floor. Put your hands on the floor, slightly above your shoulders vertically, but separated horizontally so that they coincide with the shoulder line.
- Use your knees as support if you want to do push-ups at a lower difficulty level. For a higher difficulty level, stretch your legs backwards and use the tips of your toes as support. The key is to keep your back straight in the starting position and to maintain that position for the duration of the exercise. If you want the exercise to be more intense, place your feet on an exercise ball.
- Slowly, bend your arms until your elbows reach a 90-degree angle. Straighten your arms without fully straightening your elbows and repeat.
*Specialist in sports nutrition and physical activity of MyDiet™
