How to Stop Breasts from Sagging

Last Updated: March 14, 2023 References

If you're worried about sagging, you're not alone. In part, sagging is a product of aging, and there's not too much you can do to change that. However, you can work to take care of your breasts and make a few lifestyle changes to support your breast health. Plus, you can do exercises to develop your chest muscles; while this doesn't prevent sagging, it can help you develop muscles that support your breasts, making them look less saggy.

Method 1

Method 1 of 3:

Taking Care of Your Breasts

1
Wear a properly fitting bra to lift already sagging breasts. If your breasts are already sagging, you may find wearing a bra more comfortable. It can provide support for your breasts, relieving some of the pressure on your back and shoulders.^{[1]
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- To make sure you're wearing the right size, visit a store where you can be measured for a bra. Your bra shouldn't gape at the breasts or digging into your shoulders. It should feel comfortable to wear.
Tip: Feel free to go bra-less if you're more comfortable that way. You may have heard that a bra can prevent sagging. However, that's not true; going bra-less is fine and won't contribute to further sagging. If you prefer not to wear one at all or just don't want to wear one at home, that's perfectly fine.
2
Throw on a sports bra when you're exercising. While it doesn't matter most of the time whether you wear a bra or not, exercising is the exception. Put one on if you're going to be bouncing up and down a lot, as that can stretch the tissue and skin out over time.^{[2]
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- Plus, wearing a bra during exercising can be more comfortable if you have large breasts.
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3
Apply lotion to your breasts to help with wrinkles and skin aesthetics. Lotion won't keep your breasts from sagging, but it can help them look better if that's your goal. Rub lotion into your breasts at least once a day, preferably before bed.^{[3]
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- You may want to choose an unscented lotion for sensitive skin, as this area is likely to be more sensitive than other parts of your body.
4
Don't worry about breastfeeding your baby. Some women think that breastfeeding can make your breasts sag more. However, it's really the pregnancy itself that causes issues with sagging; if you've already had the baby, breastfeeding certainly isn't going to make things worse.
- Breastfeeding may even help the skin around your breasts look better.^{[4]
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Method 2

Method 2 of 3:

Developing Chest Muscles

1
Try pushups on a medicine ball. Place a medicine ball on the floor. Put your right hand on it and your left hand on the floor. Stretch your body out with your stomach facing the floor and your toes on the ground, lifting you up. Lower yourself towards the floor as far as you can go, bending your elbows as you do. Push yourself up until your arms are mostly straight and then repeat.^{[5]
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- Try doing 8 reps at a time, up to 4 sets. Switch the ball over to the other side and repeat the process.
2
Do dumbbell chest presses. Lie flat on your back on the ground or another flat surface. Start with your feet flat on the floor and your knees bent. Grab a dumbbell in each hand and push them straight up above your chest. Slowly lower them down until your upper arms and elbows touch the ground. Lift the dumbbells back to the starting position.^{[6]
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- To make this exercise more difficult, lift your legs so your thighs are perpendicular to the ground and your shins are parallel to the ground. Keep them this way throughout the exercise.
- Do 15 reps in 1 set.
3
Perform medicine ball chest passes on the ground. Lie down on your back and hold a medicine ball at your chest. Bend your knees and put your feet flat on the floor. Throw the ball straight out from your chest, as quick as you can. Try to catch the ball with your arms out straight and then repeat the process.^{[7]
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- Try 20 reps and repeat for 4 sets.
4
Stand up to do a butterfly chest squeeze. With your feet shoulder-width apart, hold dumbbells in your hands with your elbows bent. Bring them up so your upper arms are straight out from your shoulders and the dumbbells are even with your head. Pull your arms in towards your chest, keeping them in the same position as you move them together. Move the dumbbells back out to the starting position.^{[8]
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- Do 15 reps to complete a set.
5
Try a Y-raise with dumbbells. Stand up with your feet shoulder-width apart. Hold the dumbbells so your palms are facing inward and place the dumbbells right in front of your thighs. Lift your arms straight out and up so that they're by your ears. Bring your arms back down.^{[9]
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- Try 20 reps and 4 sets.

Method 3

Method 3 of 3:

Making Lifestyle Changes

1
Try to quit smoking to help protect your breasts. You probably know smoking affects your health in many ways, and of course, quitting cigarettes is hard! However, you may not know that it can be detrimental to your skin's elasticity. In turn, that can lead to sagging breasts. If you've been thinking about quitting, you may want to try now.
- Talk to your doctor about nicotine patches or gum, which may help you quit.
- Join a group for people trying to quit so they can help you figure out ways to avoid triggers.
- Tell your friends and family so they can support you as you try to quit.
2
Lose weight in a healthy, sustainable way if you're overweight.^{[10]
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Expert Source

Daniel Barrett, MD
Board Certified Plastic Surgeon
Expert Interview. 23 July 2020.} Being overweight can contribute to sagging breasts. However, going back and forth on your weight is even worse. Many people are guilty of this, so don't feel alone! However, if you decide you need to lose weight, try to do so in a way that you can maintain; talk to your doctor about the best way to do it in a slow and steady way.^{[11]
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3
Get more active to promote healthy breasts. Exercising can help you maintain a healthy weight, so it's a good idea to add it to your weekly routine.^{[12]
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Expert Source

Daniel Barrett, MD
Board Certified Plastic Surgeon
Expert Interview. 23 July 2020.} Try to exercise for 30 minutes most days of the week. Plus, developing your back and core muscles can help your posture, which may decrease the appearance of sagging.^{[13]
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- Try swimming, walking, jogging, or really any exercise you enjoy. Keep in mind that things like housework and gardening count for exercise, too.
- Add exercise into your daily routine by doing things like taking the stairs or parking far out in the parking lot when you go to the store.
4
Work on eating healthier to maintain breast health.^{[14]
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Expert Source

Daniel Barrett, MD
Board Certified Plastic Surgeon
Expert Interview. 23 July 2020.} A healthy diet will help maintain your skin's elasticity in your breasts. It will also help your overall health, including maintaining a healthy weight.
- Consume lean proteins like chicken, fish, and beans. Fill your plate up halfway with fruits and veggies and add whole grains in moderation.

Expert Q&A

Question

Can fat transfer help sagging breast?

Daniel Barrett, MD
Board Certified Plastic Surgeon
Dr. Daniel Barrett is a Board Certified Plastic Surgeon and the owner of Barrett Plastic Surgery based in Beverly Hills, California. With over six years of plastic surgery experience, Dr. Barrett specializes in aesthetic and reconstructive surgery of the face, nose and body. He has developed detailed scar management protocols and closure techniques to reduce the appearance of scars for his patients. Dr. Barrett obtained a BS from James Madison University and an MD along with an MS in Physiology and and an MHA (Masters of Health Administration) from the Medical College of Virginia in Richmond.

Daniel Barrett, MD

Board Certified Plastic Surgeon

Expert Answer

Sagging breasts can be corrected through breast augmentation surgery. There are two options, you can use implants or you can use fat transfer. For the fat transfer to work, we need to make sure that the patient has enough fat and that their breasts are amenable to fat transfer. The fat transfer operation typically gives a half cup size improvement, whereas an implant can give you two to three cup size improvement depending on your goals.