Top 7 Exercises For Saggy Breasts After Delivery

5 min read

Written by Pradeep


saggy breast in woman

While pregnancy, delivery, and breastfeeding are nothing less than miracles, it also changes your body dramatically. Among others, one area you will visibly notice is the difference in your breast. During pregnancy and delivery, your breasts undergo changes. Saggy breasts after delivery are a common problem faced by many mothers.

They might 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. Sagging breasts during pregnancy is a common issue. Understand why this happens and what you can do to reverse it by following these top 7 exercises for saggy breasts after delivery.

In This Article

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. To know more on effective tips to tighten skin after delivery click Here.

How Can I Regain Shape and Firmness of the Breasts After Delivery?

diet to avoid saggy breast during pregnancy

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 a disciplined exercise during your pregnancy – both of which will limit the amount of weight you gain. However, if you have missed that boat, read on.

Top 7 Exercises for Saggy Breasts After Delivery

Here is a list of top 7 exercises for saggy breasts after delivery that can help you to get that earlier size back!

1. Push-Ups

woman doing push up

This is a great exercise for firming up not just your breasts, but also 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.

Process: Lie on your stomach on the 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.

2. Wall Press

This is a much simpler exercise that again does not require any special equipment. This helps strengthen the pectoral muscles which in turn support 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 onto the wall, applying as much pressure as possible with your hands. Do this for 10-15 seconds. Then relax. Repeat 10 times.

3. Arm Raise

This is the third and last exercise on 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 involves more stretching. You can do it any number of times, throughout the day.

Process: 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 the same 15 times.

4. Bench Press

This is a great exercise to strengthen your pectoral muscles, which support 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.

Process: Lie on your back on the bench. Hold one dumbbell each on either of your hands and raises them straight above your chest. Hold this position. Then bring them down until they are close to either side of your chest. Raise them back to the starting position, hold and lower them. Repeat 10-15 times.

5. Incline Bench Press

This adds more resistance to the normal bench press mentioned above.

Process: 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.

6. Dumbbell Fly

woman doing dumbel fly

This is one of the best exercises to firm up saggy breasts.

Process: 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 side 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 by keeping them a few inches above the ground.

7. Chest Fly

This mainly works your shoulder muscles, but it also impacts your chest muscles indirectly.

Process: 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 the 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.

Find out some tips to prevent saggy breasts after pregnancy by clicking Here.

We Hope Top 7 Exercises For Saggy Breasts After Delivery is helpful.

While you need to try exercising and eating healthy to lose the postpartum weight and get those saggy breasts back in shape, don’t forget to embrace the changes as a part of your motherhood.


1. Can Exercises Help Lift up Breasts After Delivery?

Yes, to an extent. Exercising the breast muscles can help strengthen them. This can make them lift up and look firm.

2. How Can I Combat Saggy Breasts After Breast Feeding?

If it is genetic, there isn’t much you can do. Wearing the right bra can help reduce the sag. Exercises like push-ups and arm raises can help lift up breasts.

3. Can I Lift Weights to Improve Saggy Breasts After Delivery?

Yes, you can, lifting weights can strengthen muscles effectively. Dumbbell fly is one of the best exercises for saggy breasts.

4. Can I do Anything Instead of Push-Ups to Improve Saggy Breasts?

Not all women can do push-ups. It requires a lot of upper body strength. Do wall press or bench press instead.

Read Also: Getting Back your Pre-Pregnancy/Breastfeeding Body


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