While pregnancy, delivery and breastfeeding are nothing less to miracles where a woman comes as close to playing God as possible, it also changes her body dramatically. Among others, one area you will be visibly notice the difference is your breast. During pregnancy and delivery, your breasts have become bigger, swollen and engorged with milk. Soon after you stop breastfeeding (and sometimes even before that) you will notice that your breasts are sagging. Understand why this happens and what you can do to reverse the damage.
Why Do Breasts Sag After Having A Baby?
When you are breastfeeding your little one, the milk ducts inside your breasts are full and there is a constant flow of milk in them. This will stretch the overall breast tissue and skin. However, once you stop breastfeeding your child, then all the milk ducts shrink to their original pre-pregnancy size, leaving the breast empty and the skin around it “loose” and saggy. Age is also responsible for reducing the firmness in the breasts.
How Can I Regain Shape And Firmness Of The Breasts After Delivery?
Having firm and properly shaped breasts is important to every woman. While saggy breasts are partly genetic, its occurrence can be lessened with a healthy diet and disciplined exercise routine during your pregnancy – both of which will limit the amount of weight you gain.. However, if you have missed that boat, here are 7 exercises that can help regain your breasts’ share and firmness.
- Push-ups: This is a great exercise for firming up not just your breasts, but your entire chest muscles, back and core. Another advantage is that it can be done in the privacy of your home without any special equipment.
How To Do Them: Lie on your stomach on floor or preferably on a yoga mat. Keep your palms closer to your armpits, slightly away from the shoulders. Pull yourself up into a plank with the help of your arms. While your arms are straight, there should be a slight bend at the elbow to avoid injury. Feel your entire core tense. Slowly lower your chest to the floor, aiming to bring your face parallel to the ground, in between your palms. Push yourself up again. Repeat as many times as you can. If you find doing this on full plank difficult, you can keep both knees on the ground in the initial weeks
- Wall Press: This is a much simpler exercise which again does not require any special equipment. This helps strengthen the pectoral muscles which in turn supports the breasts.
How To Do Them: Stand tall facing a wall. Now keep both your palms on the wall in front of your shoulders. Lean on to the wall, applying as much pressure as possible with your hands. Do this for 10-15 seconds. Then relax. Repeat 10 times
- Arm Raise: This is the third and last exercise in this list which can be done at home without the use of gym equipment. You need not count this one as an “exercise” as it is more of stretching. You can do it any number of times, throughout the day.
How To Do Them: Stand tall. Extend your arms above your head. Join the palms. Now stretch upwards as much as possible, stretching your entire body. Stay this way for 20 seconds and relax. Repeat 15 times. Do this often throughout the day
- Bench Press: This is a great exercise to strengthen your pectoral muscles, which supports the breasts and hence will result in lifting your breasts slightly. However, this demands a trip to the gym as it requires a bench and a pair of dumbbells.
How To Do Them: Lie on your back on the bench. Hold one dumbbell each on either of your hands and raise them straight above your chest. Hold this position. Then bring them down until they are close to either sides of your chest. Raise them back to the starting position, hold and lower them. Repeat 10-15 times
- Incline Bench Press: This adds more resistance to the normal bench press mentioned above.
How To Do Them: Adjust the angle of the bench press to 15º to 30º. Sit on it with feet on the floor. Similar to bench press, raise your hands straight above the shoulders with dumbbells, hold and then lower. Press it outward again. Repeat this 10-15 times
- Dumbbell Fly: This is one of the best exercises to firm up saggy breasts.
How To Do Them: Lie on your back, preferably on a yoga mat. You can keep your knees either bent or straight, depending on your comfort. Hold one dumbbell in each arm. Keep your arms spread on either sides of the body, maintaining a slight bend at the elbow. Now raise your arms from the sides to above your shoulders. Hold the position. Now lower your arms to the side of your body again. You can increase the resistance by not touching your hands on the floor while you lower them and keeping it few inches above the ground
- Chest Fly: This works mainly your shoulder muscles, but it also impacts your chest muscles indirectly.
How To Do Them: Sit straight with your legs crossing each other. Alternatively, you can also stand straight. Hold one dumbbell each on both arms. Now raise the arms with dumbbells on either side of your body bending the elbow at right ankle, with your palms facing forward. This is your first position. Now bring your elbows and palms together to the front of your face, while not changing the 90º angle at the elbow. This is your second position. Alternate these two positions for 10-15 times
The market is flooded with many creams and lotions that promise to help regain firmness and shape to saggy breasts, but we would advise you to exercise cautions. Do not use any cream or lotion unless your doctor gives a green signal, as some of them may cause serious side effects.