Firm breasts are important for many women. However, breasts become flabby and saggy due to age, pregnancy, and weight fluctuations. Every woman's body is unique and very large breasts are usually seen hanging. If you want to have dense and firm breasts, do various exercises to strengthen the pectoral muscles (chest muscles). This exercise does not guarantee that the breasts will become firmer, but it is beneficial to increase the chest muscles that support the breast-forming tissue. Incorporating some lifestyle changes can also help.
Step
Method 1 of 2: Practice to Strengthen Chest Muscles
Step 1. Do push ups
Lie on your stomach and place your palms on the floor right next to your chest. Lift your body off the floor using both palms. Make sure your spine and head remain in a straight line. Slowly lower your body to the floor and then lift it up again. For beginners, do 10 push-ups and then gradually increase the reps.
- Push-ups can be done while resting on the knees, instead of the balls of the feet. Lean forward until you find the most appropriate position for doing the push ups then move up and down a few times.
- Push up exercises can be done simply by staying in the plank position (plank posture) while activating the abdominal muscles.
Step 2. Do a chest press to strengthen the chest muscles
Hold 2 dumbbells each with 1 hand. If you have routinely practiced lifting weights, use 4-5 kg dumbbells. Beginners should use 2 kg dumbbells. Lie on your back on the floor or on a bench (for weight training) holding dumbbells. Bring both dumbbells close to your chest and lift while exhaling. Try not to touch the two dumbbells.
- Do this movement 2-3 sets of 15 times each. Stop exercising if your muscles are sore.
- Before training with intense weights, have a fitness trainer guide you or join a class to learn the correct technique.
Step 3. Perform pec flyes
Lie on your back on the floor or on a bench (to practice lifting weights). Bend your knees if you're lying on the floor and make sure your back doesn't lift as you practice. Hold 2 dumbbells each with 1 hand and extend both arms to the sides perpendicular to the body. Lift the dumbbells while straightening both arms up. Try not to touch the dumbbells and straighten your elbows so that the dumbbells are directly above your shoulders.
Step 4. Perform a standing press by pressing against the wall while standing
Find a flat wall (eg no windows) and then stand facing the wall 25-30 cm from the wall. Place one foot 1 step behind the other. Place your palms at shoulder height on the wall with your fingers facing up. Spread your palms 50-60 cm then bend your elbows. Leaning forward, press against the wall with your palms for 10 seconds. Do this movement 2 times.
Method 2 of 2: Using Other Methods
Step 1. Maintain ideal body weight
Excess weight or fluctuating (up and down significantly) usually makes the breasts sag. As you gain weight, your breasts stretch and become heavier. If the weight goes down again, the stretched skin makes the breasts look hanging. Prevent this by maintaining weight and body mass index.
Breasts will sag if the ratio of fat tissue is greater than the tissue that makes up the breast. On the other hand, the breast remains solid so that it does not sag if the breast-forming tissue is more than the fat tissue
Step 2. Do some yoga postures
Yoga exercises are useful for strengthening certain muscles, including the chest muscles. In addition to joining classes for a full body workout, you can practice stretching muscles by doing the following postures.
- Bow posture: Lie face down on the floor and place your arms behind your back. Arch your back back while trying to grasp your ankles.
- Cobra posture: Lie facedown on the floor. Place your palms on the floor right next to your breasts. Slowly raise your upper body while pressing your palms against the floor so that your back arches back. Make sure your stomach is still touching the floor. Maintain this posture for 5 seconds.
Step 3. Set aside time to swim
Swimming, especially with the breaststroke, is useful for strengthening the chest muscles. Get in the habit of stretching your muscles before and after swimming. Apart from improving your fitness, swimming helps you improve your appearance.
Step 4. Wear the bra that is the most appropriate size
One way to make your breasts appear firmer and appear firmer is to wear a quality bra according to your body size. Purchase a bra that is the right size at a shopping center or lingerie store. Many women wear bras that don't fit properly. This can trigger back pain.
In addition to wearing a bra whose bowl is covered with foam rubber, a wire bra is very useful for supporting the breasts so that they seem denser
Step 5. Get used to standing or sitting with good posture
Pull your shoulders back slightly and don't slouch. Instead of solving the problem, bending over makes the breasts seem heavier and hanging. Use a mirror to make sure you are always standing with an upright body.
Step 6. Do a breast massage
Use vitamin E or shea butter when massaging your breasts to improve blood flow and treat skin. Pomegranate seed oil for herbal therapy is also useful for breast tightening.
Step 7. Take advantage of hydrotherapy
When taking a shower under the shower, run warm water over your breasts for 30 seconds followed by cold water for 10 seconds. Repeat this step for a few minutes and finish by running cold water.
The above method helps improve blood circulation to increase elastin and collagen levels
Step 8. Consider options for surgery
You can have breast lift surgery if needed. There are several surgical methods according to the condition of the breast tissue and skin that must be removed. Consult several surgeons before making a decision. Find out how often she has had breast lifts, ask her to show her before and after photos, and the number of surgeries she's had. Choose a certified surgeon and undergo surgery at an accredited hospital.
Keep in mind that surgery can scar tissue or numb the breast
Tips
- Breastfeeding does not cause breasts to sag. Pregnancy can cause the breasts to sag. Although breast size fluctuates during breastfeeding, this condition does not affect breast density.
- For young women, remember that you are still growing. Some girls experience slower breast growth. This is normal because everyone's physical growth is different.
