Many women crave dense and attractive breasts. However, pregnancy, hormonal fluctuations, and the aging process of tissue and skin make the breasts sag. One of the quick ways to tighten the breasts with dramatic results is to consult a doctor and undergo plastic surgery. However, you can still consider other options. Change your lifestyle and maintain good posture so that your breasts don't sag. Regular exercise to train the chest muscles is useful to tighten the breasts little by little.
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Method 1 of 3: Preventing Sagging Breasts
Step 1. Wear a sports bra that supports the breasts while exercising
Your breasts will shake and stretch every time you jump or step. Exercising is a good habit, but you should put on a sports bra before jogging. This step is useful for reducing pressure and tension on the breast tissue and chest muscles.
- Don't wear a compression bra so that your breasts are squeezed against your chest. Compression bras prevent the breasts from bouncing up and down, but do not prevent sideways swings because compression bras are designed without separate bowls for each side of the bust. Choose an encapsulated bra with two bowls so that the breasts are well supported.
- To support large breasts, wear a wired sports bra with wide shoulder straps.
Step 2. Buy a new bra if the shoulder straps are stretched
Wear a new bra if the bowl feels loose and doesn't support your breasts well. Breast size can change due to hormones, weight fluctuations, and pregnancy. Look for a new bra that is the right size if your usual bra feels loose or uncomfortable.
- If you've been locking the bra in the closest link, use the next hook to make the bra that starts to stretch a little tighter. This will help you make the most of your bra because it will stretch over time.
- Treat the bra by cupping the two bowls before washing. If the bra is not washed by hand, put it in the pocket of a dirty shirt and set the washer to spin slowly so that the bra does not stretch.
Step 3. Don't leave your chest in the sun for too long
Sunbathing to darken the skin without wearing clothes, especially without sunscreen, dehydrates breast tissue and loses elasticity. If you want to darken your skin tone, sunbathe while wearing clothes and don't forget to apply sunscreen on your skin.
Step 4. Maintain good posture by straightening your back and pulling your shoulders back
The habit of slouching with the shoulders leaning forward relaxes the chest muscles so that the breasts hang down. If your posture is often like this, gravity will pull your breasts down. By straightening the body, the muscles in the chest area remain strong so that the breasts remain firm and dense.
- Place a pillow on the back of the chair if you are used to sitting hunched over.
- When sitting on the floor, lean against the wall so you don't slouch.
Step 5. Get into the habit of sleeping on your back
If you feel more comfortable sleeping on your side, the breasts on top will be longer and more stretched than those on the bottom. Breast density will last longer if you sleep on your back.
If you feel comfortable wearing a bra to bed, your breasts may remain firm when you wake up in the morning, but this can lead to problems later in life. Sleeping while wearing a bra, especially underwire bras make the breasts sag faster because they lose elasticity
Step 6. Don't diet like a yo-yo so that your weight fluctuates
The skin will be streaked and inelastic if you follow an inconsistent diet. The skin of the breast stretches as the weight gains. Therefore, the breasts will sag if the weight suddenly drops. If this happens repeatedly, the skin loses elasticity due to fluctuating weight.
- Arrange a realistic fitness program and diet so that it can be implemented as best as possible. This step will help you get rid of inconsistent dieting habits.
- Weight fluctuations can occur not only because of diets such as yo-yos, but because of things that cannot be controlled, such as hormone secretion, stress, or disease. One of the causes that you can control is to avoid diets such as yo-yos.
Step 7. Reduce tissue stretching and collagen breakdown by quitting smoking
Nicotine destroys elastin and collagen. Elastin is the elastic connective tissue in the skin of the breast. Collagen is useful for maintaining breast density. Quitting smoking may not reverse the breakdown of elastin and collagen, but breast conditions don't get worse.
Talk to your doctor to find out how to quit smoking safely. Quitting smoking can trigger problems and stress until the body is able to adapt to the condition of not getting nicotine intake. Tell your doctor if you are still experiencing problems or complaints that are getting worse due to the stress of quitting smoking
Step 8. Run cold water down your chest
Cold water or ice water can increase the elasticity of the breast skin. After a warm bath, rinse the breast with cold water.
Cold water has a positive impact on your breasts if you exercise regularly. Cold water does not tighten the breasts because it is only useful to increase skin elasticity. You should exercise to tighten the breasts
Method 2 of 3: Build Chest Muscles
Step 1. Take a few laps to swim regularly to tighten your breasts
Even if you are not very good at swimming, this activity requires quite a lot of energy if done seriously. If there is a swimming pool near your house, swimming can tighten your breasts while exercising.
When swimming, do freestyle, breaststroke, and butterfly to activate your core and chest muscles
Step 2. Perform standard push-ups to strengthen your chest and upper body muscles
While this movement may seem challenging at first, push ups are a practical way to increase muscle strength without any additional equipment. Over time, the increased repetition of the movement makes the chest muscles and core muscles stronger and denser so that the breasts lift.
- When doing push ups, make sure your back is straight. Practicing push ups with an arched back is not useful for strengthening chest muscles.
- To increase chest muscles, start practicing push ups while resting on your knees. When you're strong enough, do standard push-ups while straightening your knees and resting on the balls of your feet.
Step 3. Bench press using weights to compress your chest muscles
Exercising using weights is beneficial to strengthen the chest and shoulder muscles so that the breasts are lifted little by little. You can use dumbbells or dumbbells as weights. Choose the most appropriate for you.
- Lie on your back on the floor or on a bench to do weight training. Hold the dumbbell with both hands. Keeping your back straight, lift the dumbbells up away from your chest so that your arms are perpendicular to the floor. Inhale as you lower the weight toward your chest. Do this movement 10 times.
- The bench press exercise is quite risky because the weight is above the head when the arms are straightened. Make sure you practice with a companion just in case you need help.
Step 4. Modify the bench press movement with dumbbells into dumbbell fly
If your muscles are stronger because of the bench press, apply the same technique to the dumbbell fly to get more muscle to work. This movement can be done while standing.
- Straighten your arms up to lift the dumbbells while exhaling and then extend your arms out to the sides like wings until the weights are at shoulder height and your arms are parallel to the floor. Lift the dumbbells again while straightening both arms and then slowly lower them to your chest.
- When starting to train, don't immediately use heavy dumbbells because you can sprain your wrists or injure them.
Step 5. Practice using a small ball as a weight
This movement can be done at home, for example while waiting for an ad while watching TV. Start practicing by preparing a volleyball or ball that children usually use when playing soccer.
- Hold the ball while pressing it with both palms. Make sure the ball is comfortable to hold and feels a bit heavy when lifted.
- Lie on the floor with your feet apart and your knees bent 90°. Point your toes slightly outward.
- Bend your elbows to bring the ball closer to your chest. Straighten your arms up while pressing firmly on the ball. At the same time, straighten both legs up.
- Lower your feet to the floor while bending your knees 90° to return to the starting position. Straighten your legs up again quickly while lowering the ball to your chest. Do a flowing motion like a slight swing before you return to the starting position.
Method 3 of 3: Seeking Medical Solutions or Undergoing Surgery
Step 1. See a dermatologist if the breast skin is sagging
Sometimes, doctors recommend skin exfoliation therapy using chemicals or lasers to tighten sagging breast skin. Ask for non-invasive therapies, such as using creams to regenerate skin or taking supplements that increase collagen.
Step 2. Ask your GP for advice about treatment with plastic surgery
Cosmetic or plastic surgery can have a negative or positive impact on your health. Make sure first that you do not experience health problems that have a negative impact if you undergo plastic surgery. If your doctor allows you to have plastic surgery, ask for information about a reputable plastic surgeon and find out about insurance coverage for plastic surgery.
Make sure you know the benefits and risks of plastic surgery from the doctor you choose. Explain your expectations and ask him to explain in detail the various surgical options, the cost of the surgery, and how long the postoperative recovery period will be
Step 3. Get plastic surgery to tighten your breasts
Mastopexy is done by pulling the skin, ligaments, and breast tissue to make the breasts denser. If you decide you don't want to get pregnant again, breast lift plastic surgery makes your breasts look younger and fuller.
Mastopexy is useful for tightening breasts without changing their size. The recovery process after mastopexy can take up to 6 weeks to relieve numbness and pain. The breasts completely heal after a few months
Step 4. Undergo fat grafting (nano fat grafting) to tighten the breasts
This therapy is done by taking fat from your body and then injected into the breast so that the breasts are denser and firmer. The results are more natural than using implants, but you need to be 4-6 therapy sessions until you get the desired results.
After undergoing fat injections (nano fat grafting), the breasts completely recovered after a few weeks. If you have recovered, you may need to undergo several therapy sessions if the results are not satisfactory
Step 5. Use implants to increase breast size
This step is the fastest to drastically increase the size of the breasts. You can choose a silicone implant or a saline implant depending on your age and preference.
- Silicone implants are performed by inserting a silicone-filled implant under the breast tissue. To the touch, silicone implants feel like human body fat and are commonly used for breast reconstruction if they are over 22 years old.
- The saline implant is placed under the breast tissue and filled with sterile saline. This therapy is done for breast reconstruction if you are over 18 years old.
- Recovery after implant placement can take up to 6 weeks. During the recovery period, you should consult your treating doctor and gradually return to regular exercise.
