If you’re hoping to get the results of a breast lift without surgery, you already know that it’s not going to be easy.
The good news is that getting those kinds of results is possible—but it’s not going to be easy.
The bad news is that there are no shortcuts or magic techniques that will give you what you want without putting in the work.
You can find all kinds of “tips” out there that promise to help you achieve your goals without putting in the effort, but they’re not worth your time or money. It takes dedication and consistency to see results like this—and if you’re looking for something more than just a few days’ worth of results, then keep reading!
Breast Lift Workout Without Surgery
These Are The Best Chest Exercises To Lift And Firm Your Breasts
Have you spent more time bra-less the last few years? I know I’ve enjoyed ditching the dreaded underwire. It’s so comfortable, but I’ve noticed a bit of, ahem, sagging.
Not wanting to revert back to poky padding, I wondered what a workout could do fight the gravitational pull and give breasts a much-needed uplift. Turns out, you can make a difference. “Developing the muscles underneath your breasts will enhance the look of your breasts and make them appear larger,” says Jen Comas Keck, a certified personal trainer and former figure competitor.
Let’s be honest: No workout will turn A cups into Bs or beyond. Still, “Making an effort to strengthen your chest muscles if you’re concerned about the appearance of your breasts is not a bad idea,” says Nicole Davis, CPT. “Resistance training has plenty of worthwhile benefits, including improved strength, balance, and posture.”
But if you rarely train your chest, then you’re missing out on a natural way to add a little extra oomph. Underneath your breast are the pectoralis major and pectoralis minor. The pectoralis major runs from your sternum up and out to the arms and neck, while the pectoralis minor are underneath the major muscles and help connect your ribs to the shoulder blades. “Working the chest from multiple angles with enough weight ensures plenty of stimulus to increase strength and develop the muscles,” says Comas Keck. “This can add beautiful shape to the chest.”
The key to making this breast-lifting workout 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,” says Comas Keck. Perform the following routine twice a week, completing 3 sets of 10-12 reps (or for the allotted time).
1. Dumbbell Chest Press
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- Lie down with your back flat on a bench or mat on the floor and feet flat on the floor, holding two dumbbells resting on your chest.
- Push the weight straight up and extend arms with palms facing feet.
- Pause at the top for a second, then slowly lower down until your elbows nearly touch the ground. That’s one rep.
- Start on all fours, with palms slightly wider than shoulders and feet close together. Your body should form a straight line from head to toe.
- Lower down until your chest almost touches the floor. Keep your upper arms at a 45-degree angle to your torso.
- Pause, then push back to the starting position. That’s one rep.
3. Wide Pushup
- Start in a high plank position (on the ground or an elevated surface like a bench) with hands slightly wider than shoulders. Keep core engaged and hips lifted.
- Bend arms and lower chest as far as you can go, or until chest touches the ground.
- Push back up to start by straightening arms, keeping neck in a neutral position. That’s one rep.
4. Dumbbell Fly
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- Lie down with your back flat on a bench and feet flat on the floor, holding a pair of dumbbells above your shoulders with your elbows slightly bent.
- Keeping the slight bend in your elbows, lower the weights to your sides until your elbows are even with your chest.
- Keep the same bend in your elbows as you press the weights back up. That’s one rep.
5. Dumbbell Inner Chest Press
- Lie on your back, with knees bent and feet flat on the mat. Hold a dumbbell in each hand and extend your arms upward, palms facing toward each other.
- Keeping the weights together, bend your elbows and lower your hands to your chest.
- Slowly reverse the movement and return to start. That’s one rep.
6. Standing Press
- Start by standing with feet about shoulder-width apart.
- Bend your elbows and bring your arms out to your sides to form two 90-degree angles (like Cactus Arms in yoga).
- Keeping a strong core and straight back, slowly bring your arms and elbows together in front of you (keep the 90-degree angle and do not lead with your elbows).
- Then, reverse the movement to return to start. That’s one rep. (Tip: Add really light dumbbells for more challenge.)
7. Plank with Rotation
- Start in a plank position with your hands directly beneath shoulders and a straight line from toes to head.
- Lower onto your right forearm as you rotate your body open to the left to move into a side plank position. Place both legs stacked on each other and raise your left arm to the sky.
- Place your left arm back down to the ground and reset in a plank position. That’s one rep. Complete as many reps as possible in 50 seconds.
- Then switch sides and lower onto your left forearm; rotate your body open to the right, bring your right hand to the sky, and stack your feet on top of each other for a side right plank.
- Reverse the motion to return to plank. Repeat as many reps as possible in 50 seconds.
- Lie on your stomach and extend your arms in front of you with palms facing down and legs behind you.
- Lift your legs and arms at the same time, hold, and release. That’s one rep.
Want even more dumbbell moves? Try these exercises for total-body toning:
Dumbbell Moves for Total-Body Toning
No matter what size breasts a woman has, she’s always on a quest for lift. Women with large breasts may have a harder time achieving this goal because, well, there is more to lift. But it is possible to naturally lift your breasts with some daily habits and wardrobe choices. Today we’re sharing 4 ways to naturally lift your breasts.
1 – Naturally Lift Your Breasts through Exercise: The pectoral muscles that support your breasts can be trained and toned for a natural lift. In two or three months of chest exercises you should experience a noticeable difference. Some of the best exercises to naturally lift your breasts include:
- Any variation of pushups
- Weighted chest presses (a reverse pushup lying on your back and pushing weights upwards by straightening and bending arms)
- Weighted chest flys (similar to chest press but with straight arms “flying” from the sides to directly over the chest)
- T-planks (starting in pushup position, twist your body and raise one arm into the air at a time)
- The elbow squeeze (standing erect, hold weights to the side with bended elbows and then bring your elbows together, squeezing your chest muscles).
Of course you’ll need the perfect sports bra and leggings for your uplifting exercise routine. The Serena Wirefree Sports Bra is the perfect support for pectoral workouts. This dual-layer cotton racerback sports bra is soft, comfortable, and helps prevent shifting and bouncing during light to moderate exercise. If you need more adjustability, try The Simone, our performance sports bra that features crisscross adjustable straps, an extended band and a power mesh front pocket. Our High Waist Control Top Leggings offers tummy control and leg shaping to complete your athleisure look.
2 – Naturally Lift Your Breasts through Diet: Your diet can support a natural breast lift too. First, you need to eat lots of protein to help build those pectoral muscles. Select lean sources of protein such as chicken, turkey, beans, eggs and nuts. Avoid excessive intake of fatty proteins like red meat, pork and fried foods. Make sure your diet is rich in vitamins, minerals and calcium. You can achieve this through cruciferous vegetables like kale, cauliflower, broccoli, cabbage and spinach, as well as fruits and low-fat dairy products. Limit consumption of alcohol and caffeine and stop smoking as these have been linked to sagging breasts.
Lifestyle changes to naturally lift your breasts are a great opportunity to be creative. Check out new recipes, shop at a natural-foods grocery store, or join a supper club with like-minded friends. Our bralettes like The Lucille, a microfiber lace trim bra, are cute and comfy for getting crafty in the kitchen.
3 – Naturally Lift Your Breasts with The Best Bras: Your bras can also naturally lift your breasts. Wearing the proper size bra and selecting the right bra for every activity in your life is vital to the way your breasts will look and feel. Your bra should lift your breasts from a supportive band and cups that snuggly but comfortably encapsulate your breasts to reduce bounce. Your band, cups and shoulder straps should never leave indents on your skin and you should never have spillage or extra space beneath your cups and band. Plus, your bras can help you create your ideal shape, whether that is a subtle feminine silhouette or tastefully showing off your cleavage. If you are among the over 50% of women wearing the wrong size bra, reevaluate your bra wardrobe and let Leading Lady help you find the right full figure bras that will naturally lift your breasts with our handy Bra Size Calculator.
Check out some of our most uplifting bras:
The Brigitte Classic T-shirt Bra provides a beautiful rounded look while ensuring you are comfortable day-in and day-out. This underwire or wirefree bra pairs with everything in your wardrobe.
The Brigitte Front Closure Racerback Bra lifts from every angle. The racerback design naturally positions your breasts front and center, and a strong underwire band offers unprecedented lift. Trust us, you’ve never felt support like this!
The Ava Scalloped Lace Underwire Bra is the choice when your day calls for lace, lace and more lace. Don’t let the delicate look and feel fool you. Full coverage cups and reinforced underwire give you all the lift you need.
The Harmony Crossover Leisure Bra is a great choice for low key lounge days. You still get the lift and support you need but with a flex fit that helps you relax.
4 – Naturally Lift Your Breasts through Massage: Believe it or not, when you massage your breasts, you are giving your muscles a mini-workout. That’s not to say you can stop exercising your pectoral muscles, but you can supplement your exercise program with some massage therapy. Using natural, nutrient-rich oils like aloe vera or almond oil, you can rub nourishment into your tissues and muscles to tighten them. These oils also help prevent wrinkled skin and stimulate blood flow surrounding the breasts for a natural lift. Add this to your nighttime beauty routine and then put on a sleep bra like the award-winning Meryl before bed to keep your breasts supported throughout the night.
Natural lift – check!
Natural separation – check!
Natural cleavage – check!
Natural support – check!
Whether for your health, personal self-image or to regain your feminine shape, we hope you find success with these ways to naturally lift your breasts!