Even those blessed with the perkiest of breasts tend to see them droop over time—such is the way of gravity and aging. There are a handful of possible solutions, from push-up bras to breast lift surgery and some remedies in between. While exercise won’t necessarily lift the breast itself—strengthening the pectoral muscles with these exercises can help give breasts a perkier appearance. Don’t believe us? Give them a try.
Featured experts
- Kira Jones Matousek is a productive wellness expert and the founder of Cacti Wellness
- Lillian Davis is a certified personal trainer and studio lead at Life Time
- Amanda Kassar is a Pilates instructor and the founder of Core Club
Front raise pulses with band
“This exercise targets your chest, shoulders and upper back, which will strengthen your pectoral muscles (which lie underneath your breast tissue) while also improving your posture to give your upper body an overall lift,” explains productive wellness expert and founder of Cacti Wellness Kira Jones Matousek.
Begin by standing with your feet hip-width distance apart with a slight bend in your knees, pelvis tucked and core engaged. “Take a medium resistance band around your hands with your palms facing in towards each other and your thumbs resting on top of the band. Roll your shoulders back and down as if you’re trying to put your shoulder blades into your back pockets, and then with tension on the band, lift your arms straight out in front of you and pulse twice out to the sides,” instructs Jones Matousek. Complete the exercise by lowering your arms back down, then repeat 15 reps three times.
For this exercise, you’ll need resistance bands. We recommend The Bands by Cacti Wellness ($34), which come in chic colors and varying weights. Plus, receive complimentary access to The Bands Routine on the Cacti Wellness App, which is designed to bring the benefits of a reformer workout to your mat.
Push-ups
Surprise, this gym class staple may be the trick to boosting your breasts a bit. Certified personal trainer and studio lead at Life Time Lillian Davis suggests this classic upper body exercise, noting that there’s no equipment needed—so it can be done anywhere, anytime. “Start in a plank position, making sure your palms are under your shoulders,” directs Davis.
Pilates instructor and founder of Core Club Amanda Kassar instructs you to then, “Exhale your air out and find your neutral position. Start to inhale and bend your elbows wide and lower the chest, feeling the pectoral muscle stretch (eccentric control), and then exhale and push your chest up, engaging the pecs and shoulders.”
Chest press and toe tap with dumbbells
Davis suggests chest press exercises to help enhance breast perkiness, and Jones Matousek takes it one step further by adding a toe tap into the mix. “As the name suggests, this combo move works your chest muscles with the added benefits of a crunch,” says Jones Matousek. “By recruiting your core muscles, you’re working on posture, which is an important component to perkier breasts.”
“Lie on your back and focus on engaging your core to bring your lower back flush against the mat. With a light to medium dumbbell in each hand, bring your elbows out to a ‘T’ with your hands extending up perpendicularly,” explains Jones Matousek. “Rest your toes against the mat with your knees pointing up. In one movement, press your arms straight up from your shoulders and bring your legs into a tabletop position. Then return your elbows and toes back to the mat to complete the rep.” She recommends repeating 20 reps three times.
Arm circles
To begin, stand with your feet hip distance apart, then raise your arms out to a “T” position. “Start to circle your arms clockwise, focusing on creating tension in the chest and arms. Repeat the same exercise counterclockwise,” says Davis.
For an extra challenge, Kassar likes doing arm circles with the straps on the reformer. “It’s a great way to work the pectoral muscle, the whole shoulder girdle and, of course, the core.” Once you’re seated on the reformer, place your hands in the straps facing forward. “Start with elbows by the waist, palms up, and press arms forward starting to lift up, making a circle. Try to keep your arms in front of your body and connect the core to help stabilize your posture in neutral,” says Bergin. Then, reverse the circle, doing ten reps in each direction.
