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This article was co-written by Daniel Barrett, MD. Daniel Barrett is a plastic surgeon and owner of Barrett Plastic Surgery in Beverly Hills, California. With over six years of plastic surgery experience, Dr. Barrett specializes in plastic surgery and reconstructive surgery of the face, nose and body. He has developed scar management procedures and suture techniques to fade scars for his patients. Barrett holds a bachelor’s degree from James Madison University and a doctorate in medicine, a master’s degree in physiology, and a master’s degree in health administration from the University of Virginia School of Medicine at Richmond.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,328 times.
Having a toned and round bust is the dream of many women. Unfortunately, factors like pregnancy, changing hormone levels, and aging of the skin and breast tissue can cause breasts to sag. While you can quickly achieve spectacular results by consulting a medical professional, including the possibility of plastic surgery, it’s not the only way to firmer breasts. Making adjustments to your daily lifestyle and posture will prevent further sagging breasts. Besides, an exercise regimen for the chest muscles will gradually help you to lift your bust.
Steps
Prevent sagging breasts
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Wear a sports bra when exercising. When you exercise, your chest will bounce and expand with each step you run or jump. Exercising is a healthy habit, but remember to put on a well-fitting sports bra before you start your run. The right sports bra will help reduce strain and pressure on the breast tissue and pectoral muscles. [1] X Research Source
- Try on and avoid compression bras that, when worn, press your breasts against the chest wall. Compression bras help prevent bouncing up and down but don’t prevent side-to-side movement because they’re designed to lift the breasts as one unit. Instead, you should choose an encapsulation bra that is designed to separate the two breasts to support the movement of each side. [2] X Research Source
- If you have large breasts, look for underwire sports bras with wide straps. [3] X Research Sources
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Change to a new bra when the waistband is stretched. When the innermost clasp of the bra belt no longer keeps the bra snug, it’s time for a new bra. Breast size can change due to hormonal fluctuations, weight changes, and pregnancy, so it’s a good idea to measure your bra size to purchase a new bra when your current bra is no longer comfortable or too loose. [4] X Research Sources
- If you’d normally fasten the loosest hook, you can start to fasten it tighter as the bra relaxes. Since bras will stretch gradually, this will help you get the most out of your bra.
- Maintain the strength of your bra by locking the clasp before washing. If you don’t want to wash your bra by hand, you can machine wash it on a gentle cycle and put your bra in a mesh bag to prevent stretching. [5] X Research Sources
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Avoid exposing your topless breasts to the sun for long periods of time. If you overdo it, tanning your skin excessively, especially without sunscreen, the tissues around your breasts can dry out and lose elasticity. If you want to tan, you should only sunbathe in moderation and always wear sunscreen. [6] X Research Source
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Practice correct posture by keeping your back straight and pushing your shoulders back. The hunchback position and the shoulders forward will loosen the pectoral muscles and cause the breasts to sag. If you regularly hold this pose, the natural gravity of the breasts will gradually pull the breasts down. By simply keeping a straight posture, you can tone the muscles around your breasts and help lift your breasts. [7] X Research Sources
- Place a pillow behind your back if you find yourself hunched over in a chair. [8] X Cleveland Clinic Trusted Source Go to Source
- If you’re sitting on the floor, lean your back against the wall to prevent stooping. [9] X Cleveland Clinic Trusted Source Go to Source
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Lie on your back while sleeping. If you have a habit of sleeping on your side, you may notice that the upper breasts sag and stretch more than the breasts close to the mattress. You can keep both breasts firm for longer if you sleep on your back. [10] X Research Source
- If you wear a bra to sleep, you may find your breasts fuller in the morning, but this can be harmful in the long run. When you wear a bra to bed, especially one with an underwire, you will gradually reduce the natural support of your breasts. [11] X Research Source
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Avoid weight changes caused by yo-yo dieting. Intermittent diets can cause the skin to appear stretch marks and lose elasticity. As you gain weight back, the skin around your breasts will stretch. If the body loses weight quickly and then gains it back, the breasts will sag because the skin is stretched. Over time, constant weight changes will cause the skin to lose elasticity. [12] X Research Source
- Try and choose an exercise and portion control regimen that works for you. This will help break the cycle of the yo-yo dieting effect.
- Your weight up and down can also be caused by other reasons than just the yo-yo diet. Causes like hormone imbalance, stress, and illness can be out of control, but causes like yo-yo dieting can be completely avoided.
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Quit smoking to limit tissue relaxation and cplagen breakdown. Elastin – the elastic connective tissue in the skin around the breasts – and cplagen, which is responsible for firming breasts, are broken down by nicotine. While stopping smoking may not reverse the damage already done to elastin and cplagen, it can help keep breasts from sagging further. [13] X Research Source
- To get started, see your GP to ask about safe ways to start smoking cessation. Quitting smoking can be difficult and stressful until the body adjusts to the nicotine-deficient state. You need to let your doctor know about your current health and medical conditions that can make quitting even more stressful. [14] X Trusted Source American Lung Association Go to Source
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Splash cold water on your chest. Cold water, even ice, can help increase the elasticity of the skin around the breasts. You can spray cold water on your chest after taking a hot shower. [15] X Research Source
- Splashing cold water on the chest plus exercise routine will be very effective. This method will only help the elasticity of the skin, not the chest. If you want toned breasts, you have to exercise. [16] X Research Source
Firming chest muscles
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Swim a few laps around the pool to tone your bust. The swimming movement looks fluid but requires a lot of strength to keep balance. If you can afford to go swimming, this is an easy way to tone your breasts and get fit. [17] X Research Source
- Practice stroke, breaststroke, and butterfly strokes to tone your abs and chest. [18] X Research Sources
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Do regular push-ups to tone your chest and upper body muscles. While it may seem difficult at first, push-ups are a simple way to increase muscle strength that requires no other equipment. As you gradually increase the number of push-ups, the muscles in your chest and abdomen get stronger and toned, so your breasts are lifted. [19] X Research Source
- During push-ups, your back should be kept straight. If you keep your back arched, you won’t be able to exercise your chest muscles effectively.
- To help build muscle, you can start by doing push-ups while kneeling on your knees, then gradually work up until you can do regular push-ups.
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Practice chest presses to lift weights to tone the pectoral muscles. Weights will provide resistance to the chest and shoulder muscles, which over time will help lift the chest. You can use dumbbells or barbells, whichever is more comfortable for you. [20] X Research Sources
- Start by lying on your back on an exercise bench, holding dumbbells in both hands. Keeping your back close to the chair, push the dumbbells up from your shoulders. Inhale as you lower the weight to your chest and repeat this movement 10 more times. [21] X Research Source
- Chest presses can be dangerous because you’re lifting weights directly above your head. Be sure to have someone to help supervise in case of an emergency. [22] X Research Source
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Elevate the chest press into a dumbbell-fly exercise. Once you get used to building muscle with chest presses, you can even switch to dumbbell-fly exercises with the same technique. This is an easy way to build more muscles, and you can even do it standing up. [23] X Research Sources
- Exhale as you push the dumbbells up and spread your arms out to the sides like wings until the dumbbells are at shoulder level. Keeping your arms straight, lift the dumbbells up, then lower the dumbbells back to your chest.
- Do not use heavy weights at the beginning of the exercise, as your wrists can easily be bent or twisted. [24] X Research Sources
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Practice high-low squeezing with a small exercise ball. This is a simple exercise that you can do at home or during commercials while watching TV. To get started, you only need a small exercise ball or small rubber toy ball. [25] X Research Sources
- Squeeze the ball between your palms. The ball should fit comfortably between the palms, and add some gravity as you lift it.
- Stand with your legs spread like a squat. Knees are bent at a 90-degree angle and toes pointed slightly outward.
- Bend your elbows and bring the ball to your chest, then raise your arms over your head, squeezing the ball, and straightening your knees.
- Return to the original squat position, then straighten your legs and bring the ball to your chest. The movement should be smooth almost bouncing before returning to the original position.
Find a medical or surgical solution
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See a dermatologist if the skin on your breasts is saggy. Your doctor may recommend chemical peels and lasers to tighten sagging skin. You should also ask about less invasive methods such as anti-aging creams or other therapies to improve cplagen in the skin.
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Consult a general practitioner about surgical methods. Plastic surgery may have some potential risks or affect your current health. Make sure you don’t have an underlying medical condition that prevents you from having surgery. Once your doctor has examined you and has determined you have no problems, ask about reputable plastic surgeons and find out if any will accept your health insurance. [26] X Trusted Source US Food and Drug Administration Go to source
- Remember to discuss the benefits and risks with your surgeon. Explain what you want and ask your doctor for a detailed explanation of the surgical options, costs, and recovery time.
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Choose breast augmentation surgery to rejuvenate the breasts. A mastectomy lifts the breast skin, ligaments, and breast tissue to make the breasts firmer. If you are certain that you will not have children again, breast augmentation surgery can help you have younger and firmer breasts. [27] X Research Source
- Breast augmentation surgery will only tighten the breasts, not change the size of the breasts. Recovery can take up to 6 weeks for numbness and pain to go away, and several months to fully heal. [28] X Trusted Source Mayo Clinic Go to Source
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Nano fat autologous fat grafting to tighten breasts. During surgery, your doctor will take fat from other areas of your body and pump it into your breasts to make your breasts appear fuller and firmer. With this method, the breasts look more natural than with the implant method, but it may take 4-6 sessions to achieve the desired results. [29] X Research Sources
- Nanofat autologous fat grafting requires weeks for the breasts to fully heal, and once stabilized, you may need another session of correction if you are not satisfied with the results. [30] X Trusted Source BreastCancer.org Go to Source
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Breast augmentation with implants to change the breast size. This is the fastest way to significantly increase breast size. You can have breast augmentation with silicone or saline, depending on your age and preference. [31] X Trusted Source Mayo Clinic Go to Source
- Silicone implants are pre-pumps that are placed underneath the breast tissue and have a similar feel to human fat. This type is used for breast reconstruction and is intended for people over 22 years of age. [32] X Trusted Source Mayo Clinic Go to Source
- The saline bag is placed underneath the breast tissue and then injected with sterile saline. This type is used for breast reconstruction and is intended for people over 18 years old.
- Note that recovery from breast augmentation with implants can take up to 6 weeks. During those six weeks, you’ll have regular visits to your surgeon and have to gradually get back to your exercise regimen. [33] X Research Sources
Warning
- Any surgery carries a risk of infection or requiring further treatment in the future. Surgical options should only be considered if non-invasive options are not effective.
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This article was co-written by Daniel Barrett, MD. Daniel Barrett is a plastic surgeon and owner of Barrett Plastic Surgery in Beverly Hills, California. With over six years of plastic surgery experience, Dr. Barrett specializes in plastic surgery and reconstructive surgery of the face, nose and body. He has developed scar management procedures and suture techniques to fade scars for his patients. Barrett holds a bachelor’s degree from James Madison University and a doctorate in medicine, a master’s degree in physiology, and a master’s degree in health administration from the University of Virginia School of Medicine at Richmond.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,328 times.
Having a toned and round bust is the dream of many women. Unfortunately, factors like pregnancy, changing hormone levels, and aging of the skin and breast tissue can cause breasts to sag. While you can quickly achieve spectacular results by consulting a medical professional, including the possibility of plastic surgery, it’s not the only way to firmer breasts. Making adjustments to your daily lifestyle and posture will prevent further sagging breasts. Besides, an exercise regimen for the chest muscles will gradually help you to lift your bust.
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