Firm looking breasts can be hard to maintain even with proper exercise. That is unless you choose to have implants, even so, in order for the implants to remain in place the ligaments and muscles surrounding the breasts need to stay toned.

In this article, I will discuss some of the best exercises you can do to keep your breasts in great shape.

The first question a lot of women ask is how did their breasts start to sag in the first place. This is a tough question to answer. Some common reasons breasts begin to sag include the following:

Smoking

Smoking causes the skin to lose its natural elasticity, it also reduces collagen production and blood flow within the skin which causes the skin to age faster.

Not wearing a properly fitting bra

Bras are made of flexible material, when they are new they fit perfectly and give your boobs plenty of support.

Once the fabric of the bra begins to wear down it doesn’t support the breasts as well and begins to put a strain on the milk ducts and ligaments this causes the breasts to sag.

Losing weight to fast

Adopting a healthy lifestyle is important to maintain a healthy weight.

Unfortunately, some women will go on fad diets, losing a lot of weight fast does not give your skin enough time to stretch back.

A lot of women will gain the weight back just as fast as they lost it, these changes damage the skin and cause the breasts to droop and sag.

Lack of exercise

Exercise offers so many health benefits, daily exercise can prevent the onset of many kinds of diseases, it can help you maintain a healthy weight, prevent the onset of type II diabetes improve blood circulation and keep your heart healthy.

It is important to choose the kind of exercise, repetitive exercises like jogging can cause the breast to sage more, most high impact exercises can break down collagen in the breasts which will cause them to sag.

If you do jog and perform these types of exercises its important to wear a good sports bra that offers proper support for your breasts.

Sun exposure

In order to maintain proper health the body needs vitamin D this comes from sun exposure. Too much sun can dehydrate breast skin and eventually cause them to sag.

If you do plan on exposing your breasts to the sun, make sure you apply a healthy amount of sunscreen to your breasts to protect them from the suns damaging ultraviolet rays.

While the methods above can prevent your breasts from sagging, one of the best ways to keep your breasts firm and prevent sagging is with exercise.

Benefits of chest muscles workouts:

• Helps strengthen the underlying chest muscles
• Make breasts firmer and fuller
• Improve the overall appearance
• Strengthens secondary muscles such as triceps

Below I will tell you about the best exercises you can do to keep your breasts firm and youthful-looking.

Best exercises for firmer breasts

Push-ups

This is one of the best exercises women can do to firm up their breasts, this exercise also strengthens your back muscles, arms, shoulders, and core.

Push-ups don’t require any special equipment and you can do them at home.

To do a push-up lie on your stomach place your hand’s on the ground to the sides.

With your elbows slightly bent push yourself up and then slowly lower yourself down. It’s important to keep your abdominal muscles tense, repeat the process.

At first, you may only be able to do a few push-ups at a time, but if you do them consistently a few days a week you will be able to increase the number of push-ups you can do.

Wall push-ups

If you struggle with regular push-ups, wall push-ups are a great way to slowly build up strength and firm up your breasts. Wall push-ups target more of the upper body including shoulders, arms, and chest muscles.

In order to do a wall push up, place your palms flat ( shoulder width) on the front of a sturdy wall with your feet placed under your hips.

Dumbbell fly

These are one of the best exercises that focus primarily on the chest muscles, they can be done on the floor or on a bench. this exercise will require a set of dumbbells.

This is one of my personal favorites, I like it because of the flexibility this exercise offers for firming the chest.

The dumbbell fly can be done on the floor, on a flat bench, or with a slight incline.

This exercise is done with a set of dumbbells, in order to perform the movement, you lay on the floor or a flat bench holding a weight in each hand over your chest,  slowly move your arms down (elbows slightly bent) to the sides until almost parallel with the floor, then bring the dumble back up to the starting position.

Something I should mention about this exercise that can help improve the results is trying to mentally focus on the movement when you bring your arms up, try to focus on squeezing your chest together, this will improve the contraction and your results will be much better.

Flat dumbbell press

The flat dumbbell press hits the chest muscle directly, this exercise can be done on a bench or on the floor.

Beginners may want to start doing this exercise on the floor until you begin to gain strength and stability.

To do this movement lay on the floor or a flat bench, hold the dumbbell facing out and bring the dumbbells down to your sides and then press back up. Make sure you try and squeeze your chest during the pressing movement.

This exercise can also be performed with a slight incline to target different angles of the chest.

Close grip dumbbell press

This is similar to the dumbbell press difference is your hold the dumbbells facing inward. These exercises target the inner chest.

In order to do this movent hold the dumbbells facing palms in, over your chest, hold the dumbbells fairly close to one another, lower them down until you reach the chest, press back to the top, and repeat the movement.

There are many helpful videos that will show you how to do many of the exercises mentioned in my articles, the video below explains how to do many different chest exercises.

How many sets and reps per exercise?

This depends, but most trainers will recommend doing 10-12 reps and 3-4 sets per exercise. The more often you workout you may want to progressively increase the weight and maybe go up to 5 sets.

The important thing when doing any exercise is to focus on proper form and try and make a mind to muscle connection, focusing on the muscle will help you make better gains.

There are many benefits to working out your chest muscles, these will not only improve your strength levels, but they will also make your chest stand out more, over time, you will have fuller and firmer looking breasts.

Final thoughts

Working out your chest offers many benefits, it’s one of the best ways to improve overall strength, and best of all over time it will give you amazing looking breasts.

Rosalie Bennoto

Hi My name is Rosalie and the author of Womenandmuscle.com I started this blog to help women understand a little about the side effects of anabolic steroids and share some of my favorite alternatives that have helped me stay in shape and improve my performance in the gym.

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