This Exercise Routine Will Help You Tone Your Breasts

For best results, combine these exercises that will tone your breasts with localized massages and cold showers.
This Exercise Routine Will Help You Tone Your Breasts

Last update: 26 October, 2018

In this article, we’ll propose an exercise routine to tone your breasts easily and effectively.

Although you may not believe it, our breasts are also made up of muscle. In this regard, they become saggy over time due to several factors:

  • Gravity
  • The use of really tight bras
  • Weight gain and weight loss
  • Pregnancy
  • Hormonal changes
  • Lack of exercise

Tone Your Breasts

To tone your breasts and prevent sagging, you should follow a complementary treatment:

  • A balanced diet (rich in fruits, vegetables, protein, good, carbohydrates, healthy fats, and fiber)
  • Exercise routine
  • Good posture
  • Suitable bras
  • Good skin hydration

You should definitely follow this treatment from the age of 30. However, women who suffer from saggy breasts since adolescence or first years of their youth should begin right when they notice this problem.

See also: Sagging Breasts Are Caused by These 5 Habits

Do You Need Weights?

woman liftinf yellow weights

To do this exercise routine to tone your breasts, you’ll need weighted objects. If you don’t have weights, you can use water bottles.

There are also elastic bands that increase muscle endurance without the need of using weights. Those bands are highly recommended for beginners or people with joint problems.

Exercise Routine

You can do these exercises standing, sitting, or lying down. Change up the exercises depending on what’s comfortable for you.

For example, if you suffer from back problems, it’s possible that you may feel more comfortable doing them sitting or lying down.

  1. Horizontal Lift
    woman exercising with weights

  • With your legs slightly spread apart, hold the weights with your arms open and lift them up to your shoulders.
  • Do 3 sets of 10 repetitions.
  • It’s important to keep your back straight and your abs tight during the exercise.
  1. Forward Lift

In the same position, raise your outstretched arms forward.

  • Your hands should remain in front of your chest, with your arms outstretched.
  • Do 3 sets of 10 repetitions.
  1. Lift and Open
    woman lifting weights to the side

This third exercise is a combination of the first two.

  • Raise your outstretched arms forward to your chest and then open them up to the sides.
  • Then, bring them down and rest.
  • Do 2 sets of 10 repetitions.
  1. Lift and Bend Your Elbows

For this exercise, you have to raise your arms forward at chest level and, once there, bend your elbows.

  • Your forearms should be in a vertical position.
  • Then, stretch your arms again and lower them.
  • Do 2 sets of 10 repetitions.
  1. Bend Your Elbows and Open
    woman with some weights

These last two exercises are slightly different since you have to bend your elbows first. Your elbows should be in front of your chest with your hands up.

  • From that position, open your elbows to the sides and close them again.
  • Repeat 30 times without lowering your arms.
  1. Bend Your Elbows and Lift

You also have to start this exercise with your elbows bent. However, rather than going forward, you’re going to lift them up.

  • The movement is like lifting weights until you stretch your arms vertically.
  • Repeat 30 times without lowering your arms.

We recommend that you read: 10 Truths About Breasts that You Didn’t Know

Cold Shower

woman showering

To enhance this workout routine, we recommend activating the circulation in this part of the body while you shower.

All you have to do is apply cold water on your breasts for a few seconds.

By using cold water or even alternating it with hot water, you constrict and dilate your blood vessels.

This promotes circulation and improves the skin’s elasticity and firmness.

Oil Massage

To further enhance the firmness of this area, you can apply some oil on your breasts after showering. The oil will penetrate better if you massage it.

You can use a nutritive base oil, such as:

You can also add a few drops of essential oils to these base oils.

These essential oils have a pleasant aroma and will enhance the firming properties. You can use lavender, geranium, or rose essential oil.

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  • Vázquez Gallego, J. (2009). Manual profesional del masaje. Editorial Paidotribo.
  • Secretaria de Salud. (2010). Manual de Exploración Clínica de las Mamas. Centro Nacional de Equidad de Género y Salud Reproductiva.