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Top Exercises to Lift Sagging Breasts

Last updated: June 20, 2022

As women age, their breasts will naturally start to sag as the connective tissue loses some elasticity. Sagging breasts are normal and nothing to be concerned about. However, many women may feel self-conscious about their breast shape and want to find ways to restore their original contour. While there are options involving cosmetic surgery, it’s expensive and the recovery time can take months. Fortunately, you can naturally help lift sagging breasts through targeted lifting exercises that can be done at the gym or at home. 

Why Do Breasts Start Sagging?

Breast sagging actually has a medical term: breast ptosis. Breast ptosis has three stages defined by the location of the nipple in relation to the breast fold. The nipple can be above the fold, equal to the fold, or hang below the fold. 

Breasts naturally start to sag with age. However, even young women may see their breasts sagging. The simple effect of gravity causes breasts to sag over time, especially for women who have larger breasts.

Breasts also change size throughout a woman’s lifetime as a result of weight loss, weight gain, fluctuating hormones, pregnancy, and menopause.

Breastfeeding, however, does not affect sagging according to studies. 

Because breasts are made from fatty tissue and not muscle, you cannot change the size or shape of breasts through exercise. However, you can help support sagging breasts by exercising surrounding muscles and finding ways to improve posture. 

The Best Exercises to Lift Sagging Breasts

Wide and Close Push Ups

Push ups are one of the simplest ways to exercise the chest area. Wide push ups mean that your arms further apart, while during close push ups your arms are parallel beneath your shoulders. Push ups work the pectoral muscles, triceps, and shoulders. To modify push ups, use your knees instead of your feet. 

Bench Press

The barbell bench press works the pectorals, biceps, lats, traps, and deltoids. Not only will this exercise improve your total upper body strength, it will help create perkier breasts. The proper bench press form involves holding the barbell across your chest, arms slightly more than shoulder-width apart.  

Incline Dumbbell Fly

The incline dumbbell fly is an eccentric movement that helps with balance, core strength, and chest definition. While sitting on an incline with your arms above your chest, you’ll slowly lower the dumbbells outward slightly bending the elbow, and bring them back up in a flying motion.  

Butterfly Machine

Most gyms have the butterfly machine, which works the upper body and abdominals. Some people may find it easier to use machines, as they reduce the risk of injury from falling dumbbells and provide more stability. 


The Superman exercise is an effective way to strengthen the back, shoulders, and hip extensors. It promotes good posture and doesn’t require any equipment. However, you can make Supermans harder by holding a medicine ball. To do this exercise, lay flat on the ground, then reach your arms forward and lift your legs at the same time, going up and down while you hold your core.

Cobra Pose

After all those upper body movements, it’s good to stretch out the chest and realign the body. The cobra pose stretches your upper body while also providing core stability, helping you improve alignment and posture. Use force to push up through your palms and focus on steady breathing. 

Additional Ways To Reduce Sagging in Breasts

In addition to targeted upper body exercises, there are many other natural ways to reduce the effects of sagging. A nutritious diet rich in antioxidants is a given, as it supports healthy breast tissue and promotes collagen production. Preventative measures such as using sunscreen and avoiding smoking can greatly improve skin appearance and keep tissue young and healthy. 

It’s also important to wear a comfortable, supportive bra that encapsulates each breast, or provides compression. Many women aren’t wearing the right-sized bra, especially since breast size can change over time. 


Can I reverse sagging, aging skin?

While sagging skin and wrinkles are normal and expected as you age, there are many ways to reduce the effects of aging. At the most basic level, proper nutrition, hydration, and regular exercise all promote healthier, clearer skin. There are many firming creams on the market that contain retinoids and may help reduce the appearance of wrinkles. Finally, cosmetic procedures such as Botox or fillers can reduce the appearance of fine lines and plump skin. 

Can sagging breasts cause pain?

Sagging breasts can cause pain for many women, especially if they don’t have good bra support. When breasts sag or move around too much, they can stretch the Cooper’s ligaments and cause soreness. Some women may also experience back pain. 

Can breasts hurt during menopause?

It is common for women to feel pain or tenderness in their breasts before, during, and after menopause. Referred to as mastalgia, this breast pain may come and go and have a sharp, burning sensation.

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