How To Prevent Breast Sagging (Causes and Tips)

Breast Ptosis as it’s medically termed, otherwise known as breast sagging, happens to the best of us and we know there are limited ways to actually cure this circumstance. It can happen for many reasons and most women look for a way to deal with the situation rather than embrace it. Unfortunately, reversal can mean going under the knife – and that’s no fun for anybody.

But have you ever thought about if there are any natural ways to treat a saggy bust? Well, let me tell you that there’s an array of ways to naturally perk up your chest and feel confident again.

From doing push-ups to wearing push-up bras. Here are a few ways to get those breasts from hanging down to looking round.

Chest Workouts

This type of workout strengthens your chest and breast muscles. This can help by ridding some extra fat tissue that might be weighing them down.

The Cobra Pose

the cobra pose for sagging breast
  1. Start by laying on your tummy with your legs extended and the top of your feet flat on the floor.
  2. Then push up only on your upper body with your arms extended, shoulders back, and head up.

Repeat this exercise a few times and try it through the week.

Traveling Planks

Planking is another way to strengthen those chest muscles.

  1. Start by positioning your head and neck neutral and your hands stacked under your shoulders.
  2. Keep your core tight
  3. Lift your right hand and right foot off of the ground and use both to step to the right.
  4. Now, using your left hand and left foot, repeat steps to the right to follow.
  5. Do this for 10 steps and repeat to the left.

Do this workout multiple times throughout the week. Remember, consistency is key!


Of course, you’ve heard of the pushup workout.

  1. Start in a plank position with your hand placed slightly wider than the width of your shoulders. Keep your head and neck neutral.
  2. Flex your elbows and start to lower yourself down until your chest comes as close to the floor as you can get it without touching it. (Make sure your elbows aren’t bowed out at a 90-degree angle) – they should be tucked closer into your body.
  3. Extend your arms back to the starting position and repeat.

And if doing a normal one of these is too hard for you, you can always opt for knee pushups where you repeat the same steps except you drop to your knees. Complete three sets of 10 or more for this exercise. Do this daily and you’ll see results fast.

Chest workouts will activate the chest area and give you a perkier appearance.

There are of course many other chest workouts and exercises you can try. You can do some with weights and some without.

Supportive bras

Having a supportive bra can do wonders for you all around. The very first thing you’ll want to remember though is making sure your bra actually fits you. Choosing the correct fitting bra can aid in overall satisfaction. A properly fitting bra can relieve chest and back pain, and leave you with little to no indentation marks. Plus it can give your boobs a nice perky lift.

Push-Up Bras

These bras are probably your best bet when looking for a bra to give you extra support and a lot of lift.

Women may find that this bra not only uplifts the breasts, but it also keeps them more centered and therefore creates a cleavage for smaller breasts and enhances the cleavage for larger ones.

A Tank Top Bra

These have been around for years. It’s like wearing a shirt and wearing a bra without actually wearing a bra.

This type of “bra” is built-in to the tank top and offers support to saggy breasts and lifts even better than a traditional bra.

T-Shirt Bra For Saggy Breasts

This bra type gives you mid-coverage with a lightweight fabric (similar to a t-shirt). It gives your boobs a smooth rounded shape.

Note that this bra is usually underwired.

Sports Bra for Sagging Breast

Make sure to wear a comfortable sports bra while doing physical activities like running or jogging. Gravity pulls your breasts down already as it is, wearing a supportive bra will prevent even further pull and stretching.

Full-Coverage Bra

A full-coverage bra will give you literally coverage around your entire breast. This can help to support and uplift with no spillage.

Under-Wired Bras

And lastly, underwired bras will give you some of the best support in a bra. This is because they have the most structure and can therefore shape the breasts’ appearance to perfectly round and youthful.

Breast massaging

Breast massaging

For anything in your body to grow, it needs good blood flow. Massaging the breast area can promote blood flow to the underlying fibrous tissues and can in turn enhance your breast size.

Gentle breast massage with essential oils can work best to stimulate blood flow and improve elasticity and firmness around the skin. Massaging the breast also stimulates the endocrine glands and triggers the release of anti-aging hormones that prevent stretching and sagging of the breasts.


Hydrotherapy, also known as hydropathy, is usually used to aid the decrease of inflammation and for better blood circulation. This therapy works by using hot and cold water to help improve blood circulation and boost hormonal function.

This is another great way to get better blood flow throughout your entire body including your boobs.

To use hydrotherapy for breast enlargement, soak your breasts in warm to hot water for 2-3 minutes and then switch to cool (or almost cold) water for about 20 seconds. This is also something you can do in the shower to make it easier.

Cold water constricts the blood vessels to help with inflammation, while hot water dilates the blood vessels to reduce stiffness.

Prevent sagging after breastfeeding

Pregnant women can notably state that their breasts get large during pregnancy – and fast. This dramatic increase in size puts a strain on the Cooper’s ligaments, which are responsible for attaching your breasts to your chest muscles.

Although this is inevitable, there are ways postpartum to help with the sagging…

If you’ve tried the other tricks listed above, make sure you are feeding and/or pumping regularly. If you wait too long, it can lead to engorged breasts and added stretching. And stretching = sagging!

Prevent sagging after weight-loss

breast sagging after weight-loss

This is similar to boobs that enlarge and stretch rapidly as they would while pregnant.

The skin around your breasts get its firmness from the proteins collagen and elastin. Gaining weight can stretch the skin too fast before it has the ability to snapback. Losing weight can make the skin around your breasts no longer have fat to keep them how they were before, therefore you end up having extra skin that’s loose and droopy.

Avoid big changes to your diet and you may see fewer stretch marks and therefore less sagging. Give your body some time to adjust to your weight loss by carefully managing the process.

Even something simple as practicing proper posture

Some of us slouch naturally and that can sometimes make women look like their boobs have more of a drooping to them. Practicing something as simple as proper posture can easily uplift your boobs and make them stand out.

If you’re constantly sitting at work or in school, practice keeping your back straight and chest high. This also applies to standing – make sure that your shoulders and head are straight and your stomach is slightly inward.

Other things to avoid…


Smoking accelerates the aging process while losing firmness. Remember those proteins I mentioned earlier? – Smoking destroys them. Elastin and collagen are decreased significantly from smoking.

Bad Eating Habits

Regular exercise (with a good sports bra, of course) and nutritious foods are imperative for perky breasts. Mcdonald’s and pizza are delicious but can steal elasticity right from your skin and promote saggy boobs.

Genetics & Age

It’s just a matter of life that your breasts will change over time, just as the rest of your body will change. Age and genetics are major factors in the shape and size of your breasts.

Making healthy lifestyle choices can most of the time do the trick, but not always.

Bottom Line

Preventing or treating saggy boobs can be a tough attempt for a lot of women. In the end, going under the knife might be what can actually change the shape and size of your breasts.

Please know that breast sagging is totally natural and is nothing to be ashamed of!

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