Do all women experience saggy breasts after delivery? If you’re one of them, you might want to read this. These exercises for saggy breasts after delivery and breast feeding will calm your nerves after pregnancy. And get you back on track so it’s like hitting two birds with one stone.
After delivery, your body goes through a whole series of changes. It’s not just your size that fluctuates, it’s your hormones. Estrogen is responsible for increasing your breast size. As estrogen levels recede, breast size diminishes which leads to sagging. If your skin elasticity is not up to par, you may experience sagging more. This has nothing to do with lifestyle factors, skin elasticity is a genetic factor. But there is something you can do to minimize further sagging besides wearing a push-up bra for sagging breasts.
Exercises for Saggy Breasts After Delivery
Functional training and lifting weights can help prevent breast sagging. And coupled with nutrition and healthy lifestyle habits, you’re on the right track! You can focus on building stamina, toning your muscles, and perking your bust. They can also elevate your skin’s elasticity and maintain firm breasts.
1. Dumbbell Pull-Over
This exercise is good for your breasts, arms, and back. However, you need a bench to be able to do this exercise.
Lie with your back on the bench and your feet on the floor. Hold a dumbbell over your head. Keep them straight pointed towards the ceiling. And bend your hands behind you so they’re going down toward the floor behind your head. Repeat this exercise for 15 repetitions. With 20-30 seconds break in between and up to 2 sets.
2. Push Up
This is a classic exercise to tone your chest and pectoral muscles. It also strengthens your core and improves stability. All you need is a mat to get started. The correct push-up form is to get into the standard plank position. Your wrists and elbows and shoulders should be in a straight line. Tighten your abs and squeeze your glute muscles as you go down. Make sure your elbows are close to your body as you bend down. Do not lower your hips first or your chest. Your chest and hips should lower down together. Go as low as you can without touching the floor and push up to plank position. Repeat this exercise for 15 reps. You can complete 2-3 sets, for beginners.
3. Chest Press
This significantly targets your pectoral muscles. What it’s also is a strengthening exercise as you use weights to get started. Like dumbbell pull-overs, you need a bench to do this. Make sure the bench is inclined or at a proper angle.
Sit on the bench and hold a dumbbell in each hand. Spread your arms sideways like a bird. Keep your elbows slightly bent but preferably straight. Extend your arms and pull them in towards each other. Keep your hand straight toward your chest. Complete 15 reps and up to 2-3 sets of this exercise.
A long and intense yoga session can really help tone those pectoral muscles. It works on the chest, back, and arm muscles. It helps in lifting and supporting sagging breasts. And eases muscle tension often associated with post-delivery. Look for more strengthening yoga poses such as cobra, upward dog, Chaturanga, and plank. Holding such postures for a minute or more is beneficial. It strengthens and tones the arms, shoulders, chest, and back muscles.
The best and most effective way to do yoga is this. Do it in a warm and dry place. Keep the air conditioning and ceiling fan off. The more you sweat, the more toxins you will release. And it also aids in flexibility and stress release.
Now’s the time to do this. To help your body get rid of excess fat, tone muscles, and prevent sagging breasts. To do this, you need a mat and some dumbbells. You can do these exercises anywhere and at any time. Do these for long enough, then a well-fitting bra for firm breasts is what you will need. Your breasts will feel supported, tight, and healthy. However, start exercising only after your doctor has given you the go-ahead. Going to the gym or practicing yoga after having a baby is tricky. Your body is still going through many changes. So working your chest muscles or lifting weights may seem overwhelming for new moms. So take it easy and take it slow.
About the Author:
Only having been through pregnancy and the side effects of it can a mommy blogger truly offer the most helpful advice. Such is the situation with Angela Douglas, who is the creator of What Wear Fit. Her tips and tricks with regards to shaping the body post-pregnancy stem from her personal experiences. No doubt, she knows what really works in terms of pregnancy-related weight loss.