Strengthen and tighten loose breast skin with these 5 exercises

As you age, your breasts sag and the skin can appear loose. There is little you can do about it, but exercises are the best approach for toning and tightening the pectoral muscles.

Causes of sagging breasts

Women’s breasts vary greatly from woman to woman. Their shape, color and size are inherited traits. They are fully developed by the age of 17 or 18. But even after age 18, they continue to undergo changes due to pregnancy, aging and hormones such as progesterone, estrogen and prolactin. In fact, sagging breasts can occur at any age due to lifestyle choices.

How exercises can help prevent saggy breasts:

When perfectly formed breasts begin to sag, it can have a negative impact on your self-confidence and appearance. Of course, you cannot completely change the appearance of your breasts, but doing specific upper body exercises will help increase the size, strength and firmness of your pectoral muscles.

Health Shots spoke to Sonia Bakshi, nutritionist and fitness expert at DtF (Dance to Fitness) to find out the best exercises to help you tone your chest.

Bakshi says, “While fat, glands, ligaments and skin cannot be toned or tightened through exercise, it can be used to strengthen the muscles under the breasts, called pectorals. This can result in a lifted and larger appearance of your breasts.”

Here are 5 exercises to lift your chest:

1. Board

• Get into a forearm plank position with your legs extended behind you.
• Make sure your core is tight and your glutes are engaged.
• Then slowly go into a straight-arm plank by extending one arm at a time (palm on mat).
• Do this slowly to minimize any swaying from side to side.
• Don’t let your hips sag or lift into the air.
• Continue alternating between forearm plank and palm plank.

If this exercise is too difficult, you can do it on your knees or spread your feet.

2. Movable board

• Start in a plank position with your head and neck neutral and your hands under your shoulders. Make sure your lower back doesn’t sag.
• Keeping your core tight, lift your right arm and right leg off the floor and step your foot to the right. This is one representative.
• Pause for a second, reset and move the other leg to the right. Take 10 steps to the right, then switch sides and return to the starting point by stepping with your left hand and left foot.
• Repeat three sets.

Read also: These 7 powerful yoga poses can actually tighten and lift your saggy breasts

3. Wall push-ups

• Stand about an arm’s length from a wall with your feet hip-width apart.
• Place both palms on the wall at about shoulder height and shoulder width apart, with fingers facing the ceiling. If you feel like you’re reaching too far, move your feet closer to the wall.
• Slowly bend your elbows and start leaning your body towards the wall until your nose almost touches it. Keep your back straight and bend your elbows at about a 45-degree angle (instead of straight out to your sides).
• Slowly push back to the starting position.

Instead of rushing, focus on slow, controlled movements. This will help you establish the right form for the most effective workout.

4. Cobra

• It’s the same with the floor push-upsjust keep your feet flat on the floor while arching your back.
• Lie face down on the floor with your hands on the floor at chest line, shoulder width apart.
• Leave your legs straight out behind you flat on the floor.
• Next, lift your upper body off the floor by straightening your elbows.
• Keep your feet flat on the floor and arch your upper back.
• Drop to the floor and repeat.

To make this exercise easier, do it from your knees.

5. Tricep dip

• Sit on a bench or the edge of a chair that rests firmly on the floor.
• While still seated and holding onto the seat with your palms on either side of your hips, slowly slide off the bench until your hips are relaxed.
• All this while your body is supported by your heels and hands.
• Now squat back onto the bench without touching the seat with your hip and lower your hip using your triceps.
• Keep your core stable and straight as you repeat this exercise.