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Sagging Breasts? These Tips and Tricks Can Help

Medically reviewed by Catherine Hannan, M.D. — Written by Tess Catlett — Updated on December 5, 2025

Pectoral muscles
Posture
Décolletage
Bras
Weight
Takeaway

Strengthening your chest muscles, practicing good posture, supporting your skin, and wearing the right bra all contribute to a more lifted, toned appearance.

Breasts are primarily made up of adipose (fatty) tissue, glandular tissue, and ligaments that extend from the collarbone to the underarm and across the center of the chest.

As time goes by, it’s natural for breasts to lose elasticity and droop. In fact, breast “ptosis” — the medical term for sagging — is one of the most common conditions treated by plastic surgeons.

While surgery is the most effective way to lift sagging breasts, there are nonsurgical methods you can try at home to enhance the appearance of your chest.

These remedies won’t provide dramatic changes, but they can help support firmness, improve posture, and boost confidence.

1. Strengthen the muscles beneath the breasts

One of the most effective ways to improve how your breasts sit on your chest is by targeting the pectoral muscles underneath.

Building strength in this area will not change the breast tissue itself, but it can create a more lifted, toned appearance.

Helpful exercises include:

Push-ups: Strengthen the chest, shoulders, and arms. Start with modified versions if needed
Chest presses: Lying on your back, use dumbbells to press up and lower with control
Chest flys: Open and close your arms in a wide arc while holding light weights
Wall presses: A gentler alternative that still activates the pectoral muscles

Aim for 2–3 sets of 10–15 repetitions, three times a week. If you’re new to strength training, begin with your body weight or light weights, and gradually increase resistance as you build strength.

2. Work on your posture

The way you carry your upper body has a big impact on how your breasts appear. Slouching can make them look lower than they are, while upright posture creates a more lifted, open chest.

Tips:

Keep your shoulders relaxed and gently pulled back.
Align your head with your spine, and avoid craning forward.
Engage your core muscles while standing or sitting.

Yoga, Pilates, and even posture-focused apps can help retrain your body to maintain better alignment throughout the day. If you need extra support, you can also try posture correctors.

3. Keep the skin on your chest healthy

Firm, hydrated skin can help improve the overall look and texture of your breasts. While skin care alone won’t reverse sagging, maintaining good skin health can make a visible difference in tone and appearance.

This includes:

Moisturizing: Use creams with ingredients like hyaluronic acid, vitamin E, or shea butter.
Exfoliation: Gently exfoliate the chest area once a week to promote skin renewal.
Massage: Massaging your breasts with oil may help improve blood flow and skin texture. Use circular, upward motions for 5–10 minutes a few times per week.

Consistency is key. Think of this as a long-term routine rather than a quick fix.

4. Wear properly fitting, supportive bras

Wearing the right bra can make a significant difference in how your breasts look and feel. Though bras won’t reverse sagging, they can provide immediate lift and reduce strain on skin and ligaments over time.

Look for:

Underwire for structured support
Wide straps for even weight distribution
A snug but comfortable band
Sports bras during high impact activity

If you’re unsure about your size, getting a professional fitting (in-store or online) can make a big difference. A well-fitted bra offers immediate improvement in lift and posture.

5. Maintain a steady, healthy weight

Significant weight fluctuations can stretch the skin and ligaments supporting your breasts. Maintaining a stable, healthy weight can help prevent further sagging and reduce strain on breast tissue.

If you’re planning to lose weight, aim for a gradual pace (1–2 pounds per week) and focus on balanced nutrition and exercise. This can minimize additional sagging from rapid fat loss.

The bottom line

No at-home method can replicate the results of a breast lift or surgical intervention. However, by combining strength training, skin care, posture correction, and supportive clothing, you can enhance the look and feel of your chest over time.

Consistency is key. While results may be subtle, these methods can help you feel more confident and comfortable in your own skin. If you’re looking for dramatic change, consult with a qualified medical professional to explore surgical or advanced noninvasive options.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Breast lift. (2025).https://www.plasticsurgery.org/cosmetic-procedures/breast-lift
Martinez AA, et al. (2023). Breast ptosis.https://www.ncbi.nlm.nih.gov/books/NBK567792/
Toomey AE, et al. (2024). Mastopexy (breast lift).https://www.ncbi.nlm.nih.gov/sites/books/NBK610682/
Unger JG, et al. (2022). Clinical evaluation of safety and efficacy of radiofrequency-assisted lipolysis on breast envelope and nipple-areola complex position.https://pmc.ncbi.nlm.nih.gov/articles/PMC9698120/

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Medically reviewed by Catherine Hannan, M.D. — Written by Tess Catlett — Updated on December 5, 2025

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