Cosmetic Surgery Tips

Breast Lift Exercises Without Weights

A breast lift is a surgical procedure that can help to improve the shape, size, position and symmetry of your breasts.

A breast lift can be performed with or without an implant. When it’s done with an implant, it’s called a breast augmentation; when it’s done without one, it’s called a mastopexy. A mastopexy alone will often not increase the size of your breasts but it can make them look fuller and more youthful by lifting sagging tissue and repositioning them higher on your chest wall.

This post also talk about how to lift without weights and natural breast lift exercises.

Breast Lift Exercises Without Weights

1. CHEST PRESS:

breast firming workout

The bench press is the best compound movement for strengthening the pec muscles, and we love it as an exercise to lift breasts. Whether you opt for the barbell variation, or choose the dumbbell chest press, either option will lift and firm.

Barbells will allow you to go heavier with weights, while dumbbells will allow for a greater range of motion and increased muscle tension. This exercise is also awesome for the upper arms, particularly your triceps.

How to do the Chest Press:

  • Using a barbell or set of dumbbells, lay back on the bench. Keep your knees bent and feet flat on the ground. Raise your arms above your chest with palms facing away from you.
  • Lower your arms down by bending your elbows, keeping the weights under control. Continue lowering until you reach a 90-degree angle while keeping your back flat on the bench.
  • Press under control back to the starting position with arms extended, and repeat.

2. PUSH-UPS:

breast lift exercises at home

The push up is one of those fantastic whole body bodyweight exercises that gets great results. We also love it as a move to keep in our chest exercise arsenal.

Mastering this move will teach your body how to control and shape the chest muscles. This move acts as a great workout finisher as it sends more blood to your pectoral muscles for an awesome pump.

How to do Push-Ups:

  • Start in a high plank position. Lower yourself by bending your elbows and loading your pec muscles.
  • Keep your elbows tucked at a 45-degree angle and continue until you are as close to the floor as possible. Keep your body straight.
  • Extend your arms and push the ground away as you return to the starting position. Repeat.

3. CABLE FLYS:

breast lifting exercises at home

This variation is a great upper chest exercise and is vital in shaping the muscles of that area. You want to hit these muscles from every angle as this gives you the best results for fighting sagging breasts.

How to do Cable Flys:

  • Set both cables to the lowest setting and take a step out to increase tension. Start with your elbows slightly bent and at your sides, and raise your arms in front of you in an arcing motion.
  • Squeeze the chest together like you are trying to push your breasts into each other. Pause at the top to feel the tension
  • Slowly lower back down, resisting the cables and feeling the muscle stretch out as it returns to a lengthened state. Repeat.

4. DUMBBELL PULLOVERS:

breast muscle exercises

The dumbbell pullover will target the chest and the lats, making it great for drooping breasts. It also hits the small stabilizer muscles that support good posture. This isolation exercise will give the muscles an extreme (in a good way) chest stretch that will help perk up the surrounding area. For an alternative equipment option, you can also use a medicine ball for this exercise.

How to do Dumbbell Pullovers:

  • Sit on a flat bench with either two lighter dumbbells in each hand or one heavier dumbbell being held by both hands on one end. Start with the weights above your head and a slight bend in the elbows.
  • Lie back and straighten your arms overhead while holding the weight.
  • Keeping your arms straight, slowly lower the dumbbell behind your head in an arcing motion until you feel a stretch in your chest and lats. Make sure to keep your abs tight during this entire exercise as they work to stabilize you as well.
  • Slowly bring the weight back to the starting position and repeat for indicated reps.

5. SUPERMAN:

best breast exercises

If you have poor posture due to rounded shoulders and a weak lower back, your hunched over appearance is going to create the appearance of even saggier breasts. The exercise to help remedy this? The superman.

This is great for strengthening the back and rear shoulders, helping to correct bad posture and in turn, create perkier-looking breasts. Once you master the bodyweight version, add a medicine ball to keep building muscle!

How to do the Superman:

  • Lie on the ground on your stomach, keeping your legs straight.
  • Starting with your arms straight out in front of you, lift your arms and legs off the floor simultaneously, 2-3 inches. Keep your head neutral. Do not pull your head and neck back.
  • Hold here for 5-10 seconds, before slowly lowering your arms and legs back to the ground. Repeat.

6. SEATED ROWS:

breast lift exercises without weights

This horizontal pulling exercise will target the traps and rhomboids, which are strong posture muscles. When strengthened, they will pull your shoulders back into a good position, creating breasts that appear firmer.

And although we’re focusing on lifting the breasts and hitting the pecs today, you always want to ensure your back muscles are stronger to prevent injuries and imbalances.

Looking for more variation? Try any one of these seated cable row alternatives.

How to do Seated Rows:

  • Sit down at the cable machine, putting your feet on the supporting stand with legs slightly bent and braced.
  • Set your body to an upright 90-degree angle or even slightly less.
  • Keeping your back flat, pull the cable toward your abdomen while driving your elbows back as if you are trying to touch them behind your back. Retracting your shoulder blades helps with this movement.
  • Go slow and pause at your end range of motion to target the rhomboids (these muscles like slow and controlled).
  • Return the weight, under control, back to the starting position without moving your body.

7. LAT PULL DOWNS:

lift sagging breasts exercises

We already hit our horizontal pulling motion, so this will function as the vertical pull, primarily targeting the lats. Even though it doesn’t directly activate the chest, strengthening the back muscles in all positions will ensure your body is balanced and robust. This is why including back workouts in your routine is so important!

You can swap this move for pull-ups, but the weight used during the pull-down will be better for toning the muscles. You can also adjust your grip so it’s wider or more narrow to hit your muscles at different angles.

How to do Lat Pull Downs:

  • Sit at the machine, and reach up to grab the attachment with an overhand grip.
  • Slowly pull the bar toward your collar bone. Keep your elbows tucking into your sides to feel your lats flex and widen during movement.
  • Pause to feel the contraction and slowly lower back up, resisting the tension from the cable. Repeat.

8. FRONT TO SIDE PLANK:

best chest exercises

You’ll get a ton of bang for your buck with this awesome upper body exercise. It targets the core muscles, front of the shoulders, strengthens your upper back’s ability to rotate, and opens up and activates your chest.

The benefits of core stability training are endless. Remember, if your upper body gets tight and cannot move as it needs to, you’ll be in pain and have less range of motion when trying to build your breast lifting muscles.

We suggest using bodyweight when first beginning this move, and then make it more challenging by incorporating a push up before the rotation or holding dumbbells for extra weight during your rotation.

How to do Front to Side Plank:

  • Start in the plank position with your hands on the floor and shoulder width apart. Set your feet to about hip-width apart.
  • Stabilize in your left hand, and keeping your arm straight, pull your right arm to the side and then upward, pivoting on your toes (they should finish facing to the right), rotating your core as you reach up.
  • At the end of this move, your body should be opened up, as your shoulders are turned and your arm reaches straight toward the ceiling. 
  • Slowly lower your arm, pivoting the toes back to the regular plank position, allowing your upper body to face the ground again.
  • Switch sides and repeat or complete your reps on one side before moving to the other.

Breast Workouts To Increase Size

1. Bench Press:

Does Bench Press Make Your Breast Bigger?

The bench press is an effective way to increase your breast size. Technically, it doesn’t have any impact on your cup size but works on your pectoral muscles. Bench Press workouts tone these muscles and push them forward to enhance the overall chest size.

To perform a bench press, you need a proper bench and a heavyweight secured tightly.

  • Align yourself to the bench with your front-facing upwards.
  • Make sure the hips, spine and neck are aligned to the bench.
  • Now with the weight in front of you, lift the weight by stretching your arms and bring them all the way down to your chin level but don’t let it touch your body.
  • As the weight comes down, your arms are pushed back causing a tug at your chest muscles.

2. The Towel Workout:

This workout aims to use household items to create a contraction in your chest and increase the size of your pectoral muscles. It is done rhythmically to target only the chest area without involving other muscle groups. It is one of the best exercises to increase breast size effectively.

Steps To Perform:

For this you will need a simple towel, even a hand towel will do.

  • Stand with your arms outstretched and shoulders wide.
  • Now pull and tug at both ends of the towel causing a contraction of the muscles.
  • Hold this position for 20 seconds and breathe slowly.
  • Slowly get back to the starting position and resume the process after a short break.

3. The Tug and Pull:

The Tug and Pull exercise stretches your chest muscles and strengthens them. It helps in lifting up the breasts and making them firmer. Along with a size increase, you can also notice an improvement in the shape. You can use stretching equipment or do it manually as explained below:

Steps To Perform:

  • Stand on clear ground with one leg in front of the other, spine straight, chin locked up.
  • Now use the arm to create a tug or pull.
  • With one leg in front of the other, use the opposite hand and place it slightly backwards on firm support.
  • Now apply slight pressure on the hand and you would feel a muscle stretch on the chest.

4. Push-Ups:

Does Doing Push-Ups Make Your Breasts Bigger?

If you thought Push-ups are only for toning your arms, you are so wrong! These easy exercises can tone your chest and help you attain bigger breasts. You don’t even need special equipment to do this exercise. A little corner in your room is sufficient for this workout! Do note that when performed with cardio and other fat reducing exercises, Pushups may lead to smaller breasts.

Steps To Perform:

  • Lie flat on the stomach and place your palms next to your shoulder.
  • Ensure that the toes touch the ground.
  • Slowly push your body up and keep the knees straight.
  • Repeat this process for about 5 times in one stretch.
  • Increase the count to 15 times to get the best results.

5. The Cobra Pose or Bhujangasana:

Bhujangasana or the Cobra pose gets its name from the raised hood posture of a snake. It falls under the basic asanas and stretches your chest area. By promoting better blood circulation, the pose also strengthens the breast muscles and aids in their growth with time.

Steps To Perform:

  • Lie down on your front with your arms on either side of your body.
  • Now lift your arms up and using the palm lift up your upper body, inflating your chest as you bend your head up.
  • Slowly get back to the original position.
  • Repeat it 6 times a day.

6. Butterfly Press:

If you are a regular gym-goer, then you must have been aware of the butterfly press exercise. The workout focuses on the pectoral muscles in your breast and gives them a push. So, you can notice a visibly toned and firmer looking breasts. If you have no access to the gym, then use dumbbells to perform this exercise.

Steps To Perform:

  • Sit with your back resting against the chair.
  • Start by pulling your arms or elbows together while your chest is sucking in.
  • Now open up your hands as far as you can and inflate your chest as you breathe in.
  • Do it for 15 times every day to get desired results.

7. Chair Dips:

Chair dips are another easy exercise to enhance breast muscles. It stretches your pectoral muscles and strengthens them. By toning the upper body, this exercise can give the appearance of bigger breasts. With regular practice, you can notice an increase in your overall cup size.

Steps To Perform:

Firstly, use a sturdy chair that can support your weight and preferably without wheels.

  • Sit on the edge of the chair and rest your palms on the seat.
  • Slowly lift your body off the chair and move your feet to the front.
  • Rest of the body should be straight.
  • Lower your body and take the support of your arms to balance the position.
  • Go back to the original posture.
  • Repeat it 6-8 times.

How To Lift Your Breast Naturally

Breasts do not have muscles, however beneath the breasts is fibrous connective tissue and muscles that can be improved to increase the appearance of the chest.

Common exercises to improve the chest include pushups, swimming, curls and the bench press.

Posture

Maintaining the correct posture not only looks good, but also takes unnecessary stress off the joints and tissues that can contribute to the sagging of breasts. Correct posture distributes weight evenly, which will also help to prevent other chest and back pains.

Nutrition and diet

It’s important to eat a healthy balanced diet full of vitamins and minerals to ensure your skin stays healthy and strong for as long as possible. This will also help you to stay at an optimal weight, as being overweight can put pressure on your skin’s tissue, which can lead to sagging breasts.

Avoid tobacco products

Smoking tobacco is harmful to your skin and your overall health. Tobacco can lead to your skin ageing quicker and becoming less elastic, which can result in breasts drooping earlier than expected.

Bra support

Make sure to choose bras which are properly fitted and good quality. This will help your breasts by supporting them and reducing the strain and stress they undergo. Also, if you lose weight or gain weight, make sure to get correctly fitted bras again.

The bottom line

In time, your breasts will more than likely begin to sag down – it’s a natural process. The causes are listed above, and so it’s important that you maintain a healthy lifestyle, exercise, drink plenty of water and get correctly fitting bras to support your breasts.

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