How to Keep Your Breasts from Sagging After Pregnancy

Saggy breasts can be an unfortunate reality, especially if you’ve recently had a child. Don’t worry—there are plenty of helpful or preventative measures you can take. While you may not see results right away, there are lots of options available that can help give your breasts a lift after pregnancy.

Method 1

Method 1 of 3:

Wearing a Supportive Bra

1
Slip into a good bra that really supports your breasts. Measure your bra size to see if your current cup size is meeting your needs. Visit your clothing store of choice and pick up a good supportive bra with extra padding and wire support, which will help keep your breasts from sagging. Make an effort to wear this bra on a regular basis, which may help keep your breasts upright.^{[1]XResearch source}
- Shop around as much as you need to find the right bra.
- Wearing a supportive bra will naturally make your breasts look more lifted.
2
Continue wearing a comfortable bra during and after your pregnancy. Your breasts definitely need a lot of support as they grow and develop during your pregnancy, but they’ll still need that same support after you’ve given birth, too. Get in the habit of wearing a support bra every day, which will help keep your breasts from sagging.^{[2]XResearch source}
- It may help to have multiple supportive bras in your closet or wardrobe, so you always have one on hand.
3
Don’t sleep in your bra to give your breasts a lift. Despite popular belief, sleeping in a bra won’t do you very much good. If you choose to wear a bra to bed, pick one that doesn’t have underwire, as this may irritate your skin, or make you too uncomfortable to sleep.^{[3]XResearch source}
- The safest bet is to wear a supportive bra during the day.^{[4]XResearch source}
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Method 2

Method 2 of 3:

Targeted Strength Exercises

1
Get permission from your doctor to exercise. Give yourself several days or weeks to recover and get back to feeling like your usual self. Ask your doctor if you’re able to start exercising again—if they give you the go-head, you may have some luck adding a strength training or yoga routine into your workout schedule. Building strength in your chest muscles may help your breasts look more lifted, while strengthening the back may help give your posture a boost, which may also help your breasts look lifted.^{[5]XResearch source}
- Choose exercises that strengthen your back and chest muscles, which may help your breasts feel a bit lifted and less saggy.
- Some experts aren’t convinced that strength exercises make a difference. However, there’s nothing wrong with giving them a shot!^{[6]XResearch source}
2
Perform the plank to help tone your chest. Lay on your forearms with both legs together and extended behind you. At this point, push yourself up on your toes and forearms, and keep your core tight. Try maintaining the plank position in 30 second intervals.^{[7]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- You can hold a plank for up to 2 minutes. After this point, you won’t be getting much of a benefit for holding it longer than that.
- Planks are a great option when it comes to toning your chest muscles.^{[8]XResearch source}
3
Incorporate side planks into your routine. Rest on your side, then move your forearm out at a perpendicular from the rest of your body. Push yourself onto your forearm, lifting your hips and legs off the ground completely. Try to hold this position for at least 15 seconds, doing two sets of 4 reps total on each side.^{[9]XResearch source}
- Side planks are a helpful option when it comes to toning your chest muscles and helping give your breasts a lift.^{[10]XResearch source}
4
Do the bow pose to support good posture. Lie face-down on the floor and bend your knees, bringing your legs up. Grab your ankles, keeping your legs in line with your hips. While still holding onto your ankles, pull your legs backward and try to open and expand your chest. Continue breathing and holding this position for at least 20 seconds. If you’d like you can do a couple more reps of this.^{[11]XResearch source}
- It may be more comfortable to do this on a yoga mat.
- The bow pose is great for helping you open your chest, which may help you develop good posture and make your breasts look a bit perkier.^{[12]XResearch source}
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Method 3

Method 3 of 3:

Addressing Popular Myths and Strategies

1
Breastfeed without worrying about your breasts sagging. A popular myth is that breastfeeding your new child may cause your breasts to look saggy overall. Don’t worry—there’s no truth to this. Certain hormones stretching the ligaments near your breasts is what creates the sagging effect, not the act of breastfeeding.^{[13]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
- Breastfeeding is very good for your child, so you shouldn’t stop or change your routine unless told otherwise by a doctor!
2
Eat a balanced, nutritious diet that helps you maintain a good weight. Look for healthy foods from multiple food groups, like fruits, vegetables, grains, dairy, and meats.^{[14]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source} Specifically, be on the lookout for plant-based foods, along with whole grains, fruits, and veggies. Keep your strength up with lean cuts of protein. As an extra precaution, cut back on how many sweets you enjoy, as well as how much salt you use to season your food.^{[15]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Maintaining a healthy weight may help keep your breasts from sagging. If your weight isn’t quite where you’d like it to be, changing your eating habits can take you a long way.^{[16]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
3
Avoid lotions or creams as a skin tightening solution. Unfortunately, skin-tightening creams don’t offer long-term effects, and any effects you do see will likely be gone after a few hours. Similarly, seaweed wraps are also ineffective when it comes to sagging.^{[17]XResearch source}
- The best, easiest solution to lifting your breasts is to wear a supportive bra.^{[18]XResearch source}
Take some time to cover up if you choose to go outside. While it’s great to enjoy the fresh air, you don’t want to expose your breasts to any UV rays from the sun, which may cause your breasts to sag.^{[19]XResearch source} To better protect yourself from the sun, aim to go outside before 10 AM or after 4 PM.^{[20]XTrustworthy SourceAmerican Cancer SocietyNonprofit devoted to promoting cancer research, education, and supportGo to source}
Quit smoking if you do it regularly. Talk to your doctor if you smoke a lot of cigarettes each day. These aren’t good for your skin, and may make your breasts look extra saggy. A healthcare professional may be able to recommend certain strategies to help you quit, like nicotine patches or gum.^{[21]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
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Tips

If your sagging breasts are really impacting your quality of life, you may want to invest in a breast lift, or type of plastic surgery, if you’d like dramatic changes. If simple lifestyle changes aren’t getting you the results you need, then breast augmentation may be the best option^{[22]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
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