Wendy Cho, a Master Trainer at True Fitness, recommends the following exercises exercises to help delay the downward slope of breasts after breastfeeding.
Pregnancy and childbirth cause many physical changes to a woman’s body. For many mothers, the breasts suffer the most drastic changes. Hormonal changes cause the breasts to start increasing in size after the first eight weeks of pregnancy, sometimes up to two cup sizes larger.
After childbirth and/or breastfeeding, the breasts often decrease in size and volume, leaving a mother with droopy or saggy breasts. There are exercises that can be done to target the pectoral muscles, the muscles of the upper part of the chest that underlay the breast tissue and move the arm across the body, raise some of the ribs and move the shoulders. Strong, toned pecs lift the breasts and make them firmer and look larger.
Front Palm Press
Start Press the palms of your hands firmly together in front of your chest.
Do Once your palms are pressed together, hold the pose for seven seconds and release. Do 3 sets of 15 repetitions.
Start Lie on your back with a light dumbbell in each hand.
Do Still lying on your back, push the dumbbells away from your chest until your arms are fully extended. From there, lower the weights back down to within inches of your chest. Do 3 sets of 15 repetitions, taking a one-minute break between sets.
Start Lie on a weight bench with light weights and hold them away from your chest.
Do Slowly lower the weights out to your sides. From there, raise the weights back to the starting position. Do 3 sets of 15 repetitions, taking a one-minute break between sets.
Start The inverted push-up requires no equipment. Start by standing with your legs 2 to 3 feet from a wall. Place your palms on the wall.
Do Slowly lower your chest to the wall by bending your elbows and then slowly push your body back to the starting position. Do 3 sets of 15 repetitions, taking a one-minute break between sets.
Working the Back
Start While working your chest is imperative to firming up saggy breasts, strengthening the back muscles is also vital to achieving the desired result. Not doing so could result in becoming round-shouldered and weakened in the back area. To work the back, pick up a light dumbell in your left hand, then lean on a weight bench by placing your right knee and right hand on its surface, with your left foot planted firmly on the floor.
Do Bend your left elbow, bring the weight up to your armpit area and squeeze your left shoulder blade. Slowly lower the weight back down until your arm is extended all the way. While it may be difficult, resist letting the weight fall by squeezing with your left shoulder blade as the weight goes back to the starting position. Do 3 sets of 15 repetitions, taking a one-minute break between sets. Once you’re done, repeat with your right arm supporting the weight.