Health & Fitness

For Mommies: Exercises and Remedies to Restore Saggy Breasts After Weaning

Mariam Youssef
4/14/23, 1:00 PM

Your body can perform wonderful things as a woman, including conserving new life. Breastfeeding enhances your mental and physical health as well as provides your child with a healthy start. But with time, it usually has an adverse effect on your health. Your skin and muscles may experience both permanent and temporary changes as a result of pregnancy and breastfeeding. Saggy breasts are a result of pregnancy, so even if you decide not to nurse, you might still develop them. Check out these exercises and remedies for post-breastfeeding sagging breasts as you wean your child.

Let’s start with the exercises:

Stability Ball Chest Press

The stability ball press targets your pecs to a larger extent than the floor press because it gives your triceps and chest a wider range of motion.

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Dumbbell Pullover

Dumbbell pullovers engage the chest and back muscles, which are in opposition to one another. Together, working your back and chest will help you stand straighter and lift your breasts.

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Dumbbell Plank Rotation

Planks are a fantastic core-strengthening exercise that also helps with flexibility, posture, and stability. This exercise becomes an intense full-body workout when you twist your torso, which also activates and strengthens your upper body.

Elbow Squeeze Shoulder Press

This exercise combination targets the entire upper body and combines the shoulder press with the elbow squeeze exercise to help you achieve a more aesthetically pleasing body.

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Chest Fly

You should constantly squeeze and contract your pecs throughout the concentric, or lifting, phase of your reps when performing pec-targeting exercises like the chest fly or the chest press. Squeezing intensifies the effort required and boosts muscular density and strength.

Medicine Ball Push Up

Your muscles can move through a wider range of motion by adding a medicine ball to your standard push-ups. Because of the extra stress they experience, they grow quicker.

Cobra Lat Pulldowns

It's crucial to incorporate back exercises into your workout routine, such as the cobra lat pulldown. Keeping your back muscles strong will help you maintain good posture, lift your chest, and keep your spine straight.

Triceps' Dips

When done correctly, triceps' dips are a wonderful exercise for toning your triceps and engaging your chest as well. Slowly complete each rep, paying attention to working your pecs the entire time.

Stand and Raise

Our bodies respond to stress rapidly. Therefore, in order to achieve the best results, we must work hard and put our muscles through a variety of challenging exercises, such as the stand and raise. Modify these exercises, change the number of repetitions and steps, and alter the weight of the dumbbells to bring variability to your workouts.

Around The Worlds

The shoulders, chest, back, trapezius, and lats are all worked out throughout the around-the-world exercise. Targeting the sides of the upper body is just as vital as the front and back if you want to strengthen your upper body, enhance posture, and lift your breasts.

Besides breast lifting exercises, you may want to try these remedies too:

Wear a supportive bra that fits perfectly

Your breasts can be supported in a way that's comfortable for you with the help of a nursing bra. Your breasts may enlarge up to a full bra size during nursing. To support you and prevent your skin from drooping, you need a set of firm nursing bras.

Maintain a healthy lifestyle

Maintain the health of your skin by being active at least five days per week and eating well. It's simple to stay in shape when the weather is great by putting your baby in a stroller and going for an energizing walk. Fat can be reduced to improve sagging breasts by maintaining an active lifestyle. A balanced diet including good fats, protein, and carbohydrates is also suggested.

Drink water constantly

After breastfeeding, drinking water moisturizes your skin and strengthens it. Your skin and tissues will stay healthy if you drink enough water. In addition, if you have an active lifestyle, you should drink more water. Water-rich meals like cucumber and watermelon may help with hydration.

Avoid extreme weight loss

Losing weight has a similar impact on skin appearance as weaning. So that your skin has time to contract rather than sag, try to drop a pound or less every week. Instead of concentrating on seeing your weight decrease, put your attention on taking care of yourself. Your body underwent a lot during labor and delivery, yet it still turned out beautifully after giving birth!

Practice good posture

Your breasts will look lively if you sit up and stand up straight, but if you slouch, your breasts will dangle and sag. Keep your back and neck straight to preserve proper posture. To see what you need to modify or improve, you might practice by looking in the mirror. It could take some time for you to adjust to your new posture if you tend to slouch, but it gets easier with practice.

Exfoliate and massage regularly

After every shower, moisturize your skin to give your breasts an extra boost. Although these products are proven to help in skin restoration, they cannot eliminate sagging on their own. Exfoliate frequently to improve blood flow, which will help in your ability to regain elasticity.

Pregnancy does wonders for your body. No wonder why all moms are superheroes! Love your body and appreciate the journey it’s been on. Give it time to adjust and take it slow in order to get back in shape.

Main image credit: @ashleygraham


Mariam Youssef

Growing up, I've always wanted to become so many things: a fashion designer, painter, singer, actress, and anything that revolves around art. It wasn't until I watched "How to Lose a Guy in 10 Days" t...

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