How to Lose Breast Fat and Avoid Sagging? The Best Exercises and Bras

How to Lose Breast Fat and Avoid Sagging

I’m sure you must be thinking – is it okay for my breasts to sag? The medical term for saggy breasts is ‘ptosis’. And it can happen to most women. Naturally with age or due to hormonal changes in the body or weight loss.

Even though many factors contribute to sagging breasts. You should know that there are plenty of things you can do to treat or improve it.

Because different women experience breast sagging differently. You must focus on doing more than just one thing to lose breast fat and avoid sagging. Luckily, this article offers you plenty of steps to take.

How to Lose Breast Fat and Avoid Sagging?

Things like working out regularly, eating a balanced diet, wearing the right bra, and quitting smoking. All these things can improve how you feel in your body. And most especially, the shape and size of your breasts.

1. Chest Exercises

There are three very effective chest exercises that aid weight loss. It will help you lose breast fat fast and avoid sagging.


Push ups for sagging breasts
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You can do the standard push-ups – starting in a plank position. If you are a beginner, try keeping your knees closer to the ground. Bend your elbows and press your chest to the ground and come back to plank position.

Do 8-12 reps in each set. Rest for 30 seconds between sets.

Barbell Bench Press

Barbell bench press chest exercise for women
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The barbell bench press is one of the most effective chest exercises for women. It strengthens your pectoral muscles that are your chest muscles. It tones your shoulders and improves posture.

You will need a bench and a barbell to perform this exercise. A good tip to do an effective barbell bench press is to keep your feet on the ground with your knees bent. Make sure your elbows are straight up over your head – in a 90 degrees position.

Tighten your core as you press to work your abdominal muscles. Do 8-12 reps in each set with breaks in between sets.

Chest Fly

Exercises for sagging breasts
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You can do a chest fly with free weights or heavier weights if you’re used to lifting. A chest fly is the best exercise to lose breast fat fast. And to top it off, it also tones your shoulder muscles effectively.

You will need free weights like dumbbells and a bench for this exercise. Do the same thing you did while performing a barbell bench press. Lay back on the bench with your knees bent and feet firm on the ground.

Hold a dumbbell in each hand. And extend your arms straight up. Keep your elbows slightly bouncy to prevent any injuries. Face your palms to each other so that your elbows are facing away in the opposite direction.

Open your arms while lowering the dumbbells. So as wide and low as you can without putting any strain on your neck. Stop when you’re about to reach the level of your chest. Do not go any lower than your chest.

Squeeze your shoulders and tighten those abs during chest fly. It works your chest, core, and shoulders twice as hard. Do 8-12 reps in each set.

2.Well-Fitted Bras

Best bra-for large sagging breasts
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Can bras really prevent sagging? Lots of women complain about bra spillage or improper bra support with saggy breasts. While there is no proven study that bras can prevent sagging. What we know is that bras can’t possibly make it worse.

If you have large breasts, you need a bra for large sagging breasts. It’s mandatory to wear a bra with large breasts because you need that extra shaping and support.

Imagine wearing no bra to work under a shirt or a tight-fitting dress. You’d feel not only uncomfortable but it will totally ruin your posture and cause breast pain and soreness.

A good, supportive bra can keep your breast tissue from overstretching. It boosts proper blood flow, holds up your breasts, and can prevent spillage and splaying. So if you want to know how to lose breast fat and avoid sagging, buying a bra is a must.

Before You Go…

Prevention is a better and most realistic approach to reducing breast sagging. The other option which works but will cost money is plastic surgery. If you’re really unhappy about your breasts and want that perkiness back, you can pay for plastic surgery.

If not, exercising regularly, eating well, and wearing the right bra can improve the way your breasts feel. In today’s world, it’s important to feel empowered by the way you are. And not by the way the world wants you to be. These measures will help you get there sooner – and find peace and acceptance with the way your body changes.

Emily Rose

Wife. Mom. Blogger. Actress. Friend. I got married to Dariek in 2009. Now I am the mother of three cute and naughty children who keep me busy always. As a lifelong learner, I find inspiration from the everyday experiences of motherhood. When I learn a new thing, I share it on my blog

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