Sagging breasts are a nightmare for most women today. Fixing sagging breasts is the need most of all women. Many people have no choice but to resort to the intervention of cutlery. However, you should know that exercise and diet can fix sagging breasts in the long run.
Here are 10 exercises to help overcome sagging breasts, help you own a firm chest completely naturally.
Causes of sagging breasts
The female pectoral muscle is not located in the breast part and is located entirely deep inside, the breast part is made up of fat, tissue cells connected to the milk glands, and therefore needs proper care to have a nice chest.
Although sagging breasts only begin when a woman turns 40, postpartum, but in fact, breasts can sag earlier due to:
- Losing weight or gaining weight too quickly
- Too much exercise
- Nutritional deficiencies
- Bras do not have good elasticity…
- Boobs are too big
Instructions for performing 10 exercises to overcome sagging breasts
How-to video
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If you don’t have dumbbells, use resistance bands instead, both have the same effect.
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Stability ball chest press
- Main muscle: chest
- Extra muscles: triceps, shoulders, core
- Equipment: dumbbells, gym ball
- Place the middle of your back firmly and securely on top of the ball, tighten your back, keep your knees bent, and hold a dumbbell in each hand.
- Exhale as you squeeze your chest then push the barbell up towards the ceiling.
- Lower your arms to your sides, arms parallel to the floor, inhale into your shoulders and repeat.
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Dumbbell pullover
- Main muscle: chest
- Extra muscle: back
- Tools: dumbbells
- Lie down on the mat, knees bent, hands holding dumbbells.
- Keeping your core tight, inhale as you lower the bar overhead until your arms are in line with your torso.
- Exhale as you pull the dumbbell above your chest.
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Elbow squeeze shoulder press
- Main Muscles: Shoulders, Chest
- Extra muscles: triceps, upper back, arms
- Tools: dumbbells
- Stand with feet shoulder-width apart, back straight, chest open, holding a dumbbell in each hand, and raise the bar until your arms are parallel to the floor, elbows just below wrists.
- Exhale, bring your elbows and forearms toward the center of your body, squeeze your chest, then inhale as you return to the starting position.
- Exhale, push the bar up and fully extend your arms.
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Medicine ball push up
- Main muscle: chest
- Secondary muscles: shoulder. arms, abs
- Equipment: exercise ball
- Start in a push-up position, legs extended, hands under shoulders, and a ball under left arm
- Begin to bend your elbows and lower your chest to the floor, inhaling
- Exhale while pushing the body back to the starting position, and roll the ball to the right hand
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Dumbbell plank rotation
- Main muscle: abs
- Extra muscles: chest, lower back, shoulders
- Equipment: dumbbells
