Don’t panic if your breasts look sagging due to breastfeeding. Instead, follow these simple exercises to lift your chest.
Sagging breasts are a fairly common occurrence, especially if you are a nursing mother. Your breasts can look even more saggy if you already have big breasts. Why only? Well, breast milk has several health benefits for the baby, but it can affect the size and shape of your breasts. During breastfeeding, the milk ducts dilate and blood flow increases, causing the breast tissues to stretch, leading to sagging, fuller and heavier breasts.
Dr Chandrika Anand MD, DNB, Consultant in Obstetrics and Gynecology, Fortis Hospital, Nagarbhavi, says HealthShots that pregnancy itself causes such changes that can continue during breastfeeding and beyond.
Dr Anand says: “Changing estrogen, progesterone and prolactin levels during pregnancy causes physiological changes in breast tissue. The ligaments that support the breast tissue are loosened and stretched to accommodate breast growth. All of these changes will occur during pregnancy and do not depend on whether you are actually breastfeeding or not.
In addition, breast changes also depend on other factors such as age, genetics, weight gain and weight, number of pregnancies, original breast size, smoking, and so on.
Therefore, dr. Anand recommends the following exercises to tone and lift your sagging breasts:
Because your breasts have no muscles, you can’t strengthen your breast tissue with exercise. However, dr. Anand says, “Beneath the chest are fibrous connective tissues and muscles that can be trained to improve the overall appearance of the chest.” there are various chest exercises which are recommended to improve not only muscle strength but also posture.
Some of these include:
- Step on the pillow in the board position with your palms and fingers on the pillow;
- Slowly lower your body until you touch the ground before lifting again.
- This exercise involves maintaining a position similar to a squats for the longest possible time.
3. Cobra pose
- Lie flat on your stomach face down. Stretch your arms over your head;
- Place your hands under your shoulders and close to your chest, palms facing down;
- Relax your legs while pressing on your tailbone and lift your torso off your shoulders. Breathe normally. Hold for a few seconds and repeat.
4. Pumpkin press
- Set the bench in an inclined position at an angle of 30-45 degrees;
- Lie on your back on a bench and hold a pair of zucchini in your hands;
- Exhale and push them straight up, directly over your chest. Make sure your wrists are straight;
- Hold for a few seconds and pull them back to your chest
5. Over the cable
- Move far enough to put some tension into the band;
- Stretch your arms out to the sides and open your chest;
- Slowly join your arms in front of your chest, keeping your elbows slightly bent throughout the movement;
- In this position, squeeze the chest muscles, then open your arms up again.
So without waiting, start practicing these exercises and see the changes!