The boobs can sag for a number of reasons, such as weight loss, poor posture, the passage of time, pregnancy and breastfeeding. However, there is a fairly simple solution to improve this problem: regular and disciplined exercise.
When the boobs sag, chest muscles located underneath the boobs have lost tone. But there are certain exercises that can increase firmness of these muscles so that the breasts appear fuller and better shaped.
Try these easy exercises to give your ladies a lift without surgery. Thanks to the amazing power of modern pushup bras, now even small-chested women can fake a figure like Sofia Vergara. And while tricky undergarments are a great quick-fix for enhancing your chest, you can get a similar, longer-lasting effect by strengthening the right muscles—the ones that lie below and behind your ladies, the pectoralis major and minor.
Bonus: This plan is also designed to build the muscles in your back and shoulders that are responsible for perfect posture—the key to flaunting your curves with confidence.
How it works: Three days a week, do 1 set of each exercise back to back, with no rest between moves. After the final exercise, rest for 30 seconds, and repeat the full circuit 3 more times (4 total rounds).
1- Arm circles
Extend your arms out to the side at shoulder level. Slowly make small circles backward for one minute. Now make small circles forwards for one minute. Then pulse your arms up and down, using a small range of motion, for one minute. Repeat 20 times.
2- Chest Press
Stretch your arms out in front of your body and bend them at a 90-degree angle. Open your arms as wide as possible and bring them back together. Do this for 1 minute.
3- Pose of prayer
Hold arms outstretched and press palms together for 30 seconds. Bend the elbows to 90 degrees and press the palms of the hands toward each other in front of the chest in the prayer posture for 10 seconds and release. Do this 15 times.
4- Wall presses
Stand facing a wall and press your palms against it at the same height as your chest. Move forward slowly and with control until your head almost touches the wall. Return to the starting position. Perform 15 repetitions.
5- Chest press extensions
Hold a dumbbell in each hand and raise your hands until they are in line with your shoulders, keeping your elbows bent. Slowly straighten your arms and extend them forward. You can extend one arm at a time. Then bring the hand back to the shoulders and slowly lower the wrists. Keep the elbows toward the body and do the movement in a slow, controlled manner. Make 3 sets of 15.
6- Arm presses
Open your arms until they are behind your back and bend backwards. Bring your arms back together. Do this for 1 minute. Use weights or a resistance band to make it harder.
7- Knee push-ups
Lie on the floor and place your palms on the outside of your chest. Push your body up until your arms are almost straight, but keep a slight bend in your elbows. Slowly lower your body downward using controlled resistance. Keep your elbows at your sides. Repeat 3 sets of 15.