Pregnancy can take a toll on your body, during and after. With fluctuating hormones, weight and let's not forget the moods, we tend to neglect one crucial element, your breasts. Most women gain a bra size during pregnancy, which again decreases once you’ve delivered. But, wait, it doesn’t end there. Your breast size changes even while breastfeeding and assumes a different size when you’re weaning. Now, as you can imagine, these changes enable the skin around your breasts to lose elasticity and sag. A nightmare indeed! But what if we told you that you can prevent this with just 6 simple exercises.
Here are some ways to take care of saggy breasts postpartum.
1. Push it up!
Push ups are a perfect way to begin toning up your breasts in the comfort of your home. The great thing about this exercise is that it not only tones your chest but also strengthens your core, arms and shoulders.With a toddler at hand, building up those guns will come in handy. However, if push ups are a far reach for you, you can customise this exercise to a level you’re comfortable with. You can try push-ups with your knees bent or even on the wall or a bench, and tweak the difficulty level as you progress.
2. Bench press
This exercise ideally requires two dumbbells, but if you don’t have any, two water bottles would work just as well. All you have to do is lie on a bench or even a yoga mat if you don’t have a bench with a dumbbell in each hand. Now, extend your arms and work towards bringing your arms towards your chest. This is a great exercise to firm your breasts faster and also gain some upper body strength.
3. Dumbbell fly
This exercise is very similar to a bench press, but this time, instead of bringing your arms towards your chest, you lift them up. So, grab a dumbbell in each hand and lie down flat on a yoga mat. You can choose to bend your knees if it’s more comfortable. Now, hold the dumbbells with your elbows bent at a 90-degree angle and lift your arms towards the roof. This could get tiring, but trust me, it’s all going to be worth it.
4. Arm raises
This is more of a yoga stretch than an exercise and requires no equipment at all. Stand straight, take a deep breath and stretch your arms from your sides and work towards bringing your palms together on top. Hold this position for 20 seconds and relax while breathing out. With a repetition of 15 times every day, you should be seeing some good results.
5. Chest pass
This is one of the most fun exercises here, with a great impact. To do this, grab one of your child’s toys or rubber ball and lie on a yoga mat with your back straight and completely flat. Grab the ball with both your hands on your chest and throw the ball up (not too high) and, now here’s the tricky part, catch the ball with your arms straightened and bring it back to the chest. Repeat this at least 10 times a day.
6. Elbow squeezes
Grab a couple of filled bottles or dumbbells in each hand, stand up and slightly bend down at a 50-degree angle with your knees slightly bent. Now that you’ve got the posture right, hold the dumbbells down and bring it back up while bending your elbows at a 90-degree angle. Now, bring both your elbows close to each other and squeeze them together. Hold this for about 5 seconds without dropping the weights and release. Do this at least 10-15 times a day.
Remember, don’t jump straight into these exercises. Do this slowly and at a gradual pace to allow your body to adjust to it. Another great tip to ensure firm breasts postpartum is to avoid buying bras in bulk. Buy two pairs that fit perfectly while breastfeeding, as your bra size tends to change later. Ensure you’re wearing the right size every time to avoid further sagging.
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