7 Exercises To Get Your Breasts Back In Shape After Breastfeeding

7 Exercises To Get Your Breasts Back In Shape After Breastfeeding

4 Aug 2022 | 4 min Read

Sayani Basu

Author | 505 Articles

While breastfeeding is a special experience for a mum, it can also lead to changes like the sagging of breasts. During breastfeeding, your milk ducts expand, and the blood flow increases, which causes the breast tissues to stretch out. This leads to those saggy, fuller, and heavier breasts. 

How do you bring back your breasts in shape? There is nothing to panic about these 7 exercises to get your breasts back in shape after breastfeeding are all you need to do.

saggy breasts after breastfeeding solutions
There is nothing to panic about as there are some simple exercises to perk up your sagging breasts. | Image Source: pexels

7 Exercises To Get Your Breasts Back In Shape After Breastfeeding

  1. Wall press: Wall press is a simple exercise that helps strengthen the pectoral muscles which in turn support the breasts.

How to do them?

  • All you need to do is stand tall facing a wall and keep both of your palms on the wall in front of your shoulders.
  • Lean onto the wall and apply as much pressure as possible with your hands.
  • You can do this for 10-15 seconds, relax and repeat 10 times.
  1. Arm raise: Arm raise involves more stretching and can be done any number of times without any discomfort.

How to do them?

  • You need to stand tall and extend your arms above your head and join the palms.
  • Stretch upwards as much as possible, stretching your entire body.
  • Continue to stay this way for 20 seconds and relax.
  • Repeat the same 15 times.
  1. Bench press: Bench press is a great exercise to strengthen your pectoral muscles that support the breasts and lift your breasts too.

How to do them?

  • Lie down on your back on the bench.
  • Hold the dumbbell on either of your hands and raise them straight above your chest.
  • Holding this position, bring them down until they are close to either side of the chest.
  • Raise them back to the starting position, and hold and lower them again.
  • Repeat this 10-15 times.
  1. Incline bench press: The incline bench press adds more resistance to the normal bench press and aids to bring your breasts back in shape.

How to do them?

  • Adjust the angle of the bench press to 15 to 30 degrees.
  • Sit on it with your feet on the floor.
  • Hold the dumbbells and raise your hands straight above the shoulders. Let your hands stay in that position and count from 1-20 and then slowly lower your hands.
  • Press it outward again.
  • Repeat this 10-15 times.
exercises to get breasts back in shape
It is advisable to perform all the exercises under the guidance of a trainer. | Image Source: pexels
  1. Dumbbell fly: One of the best exercises to firm up saggy breasts, dumbbell fly fetches efficient results in bringing your breasts back in shape.

How to do them?

  • Lie on your back and keep your knees either bent or straight.
  • Hold one dumbbell in each arm and keep your arms spread on either side of the body.
  • Raise your arms from the sides to above your shoulders and hold the position.
  • Slowly lower your arms to the first position.
  1. Chest fly: This exercise impacts your shoulder muscles and perks up your saggy breasts too.

How to do them?

  • You need to sit straight with your legs crossing each other. Alternatively, if you prefer to stand, you can also stand straight.
  • Hold one dumbbell each on both arms.
  • Raise the arms with dumbbells on either side of your body.
  • Maintain the 90-degree angle at the elbow and bring your elbows and palms together to the front of your face
  • Repeat both of these positions 10-15 times.
  1. Cobra poses: Cobra pose not only tones saggy breasts but also strengthens the spine, stimulates abdominal organs and relieves stress and fatigue.

How to do them?

  • Lie down flat on your stomach with your face down and extend your arms overhead.
  • Place your arms under the shoulders and close to your chest, palms facing downwards.
  • Relax your feet while pressing the tailbone and lift your torso from the shoulders and continue breathing normally.
  • Hold it for a few seconds and repeat.
exercises to get breasts back in shape
It is advisable to perform most of these exercises on a yoga mat to prevent any discomfort. | Image Source: pexels

Doing the right exercises can be the most effective way to get your breasts back in shape after breastfeeding. Various muscles underneath your breasts work in holding them up properly and keep your posture upright and exercises can do wonders.

Also Read: Here’s Why You Should Switch Breasts While Breastfeeding

Natural Remedies For Relief From Breastfeeding Pain

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