What Kind of Exercise Can I Do to Lift My Breasts?

Your breasts don't contain muscle tissue and therefore have to rely on other features of the upper body for support. It is possible to lift your lady bumps through surgery, but according to “The Body Sculpting Bible,” it is safer and more beneficial to improve their appearance naturally by performing some fairly simple upper body exercises in the comfort of your home or at a gym.


Facts About Breasts

According to Shirley Archer, author of “Busting Out,” the muscles of the back, shoulders and chest wall help stabilize and support your breasts; the stronger they are, the perkier your breasts. In contrast, the weaker they are, the more they tend to allow your breasts to succumb to the force of gravity that, over time, results in dreaded sagging. Thus, in order to improve and maintain the perkiness of your bust, it is essential that you regularly perform resistance exercises that strengthen and tone each of these muscles.

Lying Dumbbell Press

This exercise strengthens the chest muscles and lifts your breasts. Grasp a dumbbell in each hand and lie with your back on a level bench. Lift the dumbbells above your chest so that your arms are fully extended and the dumbbells' handles form a straight line. Slowly bend your elbows and lower the dumbbells until they are level with your chest, then lift them back to the starting position. Do three to four sets of 10 to 15 repetitions each.

Lying Dumbbell Rows

Lie on your chest on an elevated bench and grasp a dumbbell in each hand with your arms completely extended. Perform a rowing motion by lifting the dumbbells up toward your chest while flaring your elbows outward. Pause, then lower the dumbbells back to the starting position. Execute two to three sets of 10 to 15 repetitions each. This exercise strengthens the shoulder and back muscles, thus enhancing the stability of your breasts.

Pushups Made Easy

This exercise strengthens the chest muscles. Crouch in a kneeling position and lean forward so that your palms rest on the ground, shoulder-width apart. Ensure that your thighs are positioned at a 45-degree angle and that your back is straight. Slowly lower your body by bending your elbows until your breasts almost touch the floor. Hold this position for one second and then lift your body up until your arms are once again straight. Do not lock your elbows. Perform two to three sets of eight to 10 repetitions each.

Things to Consider

In addition to the muscles of the back, shoulders and chest, fibrous tissues known as Cooper's ligaments also play an important role in supporting the breasts. These tissues connect the breasts to the musculature of the chest wall and, over time, can stretch and lengthen due to the pull of gravity as well as excessive bouncing. It is therefore crucial that you wear a supportive bra throughout the day, especially while exercising or playing a sport.

  • “The Body Sculpting Bible for Women, Revised Edition: The Way to Physical Perfection”; James Villepigue, et al.; 2006
  • “Busting Out: Putting Your Best Breasts Forward”; Shirley Archer; 2007

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.