How to Make Your Breasts Perkier: Best Tips & Exercises

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The dos and don’ts of getting naturally perky boobs
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It’s totally natural for your breasts to change shape as you age, but there are some ways to minimize the look of sagging. In this article, we’re providing the ultimate guide on how to make your breasts perkier through bra support, exercise, and lifestyle changes. We also interviewed image consultant Elle Monus and board-certified plastic surgeon Daniel Barrett, MD, for tips on getting perkier breasts naturally and surgically.

Best Ways to Make Your Breasts Perkier

Wear a well-fitting bra, improve your posture, and maintain a healthy weight to make your breasts look perkier. You can also perform chest-strengthening exercises, like chest presses, push-ups, and dumbbell flyes, for a lifted look. For more significant changes, consider a breast lift or breast augmentation.

Section 1 of 5:

Natural Ways to Make Your Breasts Perkier

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  1. Selecting the right bra can reduce the strain and stress on your breasts’ supporting tissues and muscles, helping to maintain lift. “Get professionally fitted at a local lingerie store to make sure the band isn’t moving or rolling and that your breasts fit well inside the cups,” says Monus. [1]
    • Underwire bras can give you more support than bras with soft cups.

    Meet the wikiHow Experts

    Elle Monus is an Image Consultant who specializes in holistic approaches to branding, size-inclusive image consulting, and personal styling, with over 11 years of experience.

    Daniel Barrett, MD , is a Board Certified Plastic Surgeon who specializes in aesthetic and reconstructive surgery of the face, nose, and body, with over 6 years of plastic surgery experience.

  2. Maintaining good posture helps your body distribute weight evenly, reducing strain on your supporting ligaments and muscles. Keep your back straight and push your shoulders back at all times, and do not slouch or hunch over, which can compress your chest and make your breasts look droopier than they are. [2]
    • Check your posture in the mirror regularly to make sure you’re standing straight.
    • To improve your posture , think of elongating your spine when standing, and keep your shoulders relaxed and your feet flat on the floor when sitting.
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  3. Being overweight or yo-yo dieting (gaining, then losing, then gaining significant weight) can cause your breasts to sag. When you gain a lot of weight, your breasts will stretch and grow heavier. If you then drop that weight, you will be left with excess skin that may cause your breasts to appear droopy. [3] Consume lots of fruits, veggies, whole grains, and lean proteins to improve skin elasticity and overall breast appearance. [4]
    • Breasts are more likely to sag if there is a higher ratio of fat to breast tissue. The denser your breasts—that is, the more breast tissue they have, as opposed to fat—the less likely they are to sag. [5]
  4. There are cells in your skin that are predominantly made of water, and when you’re dehydrated, your skin can become dry and wrinkled. Drinking plenty of water each day can help you maintain plump and elastic skin and prevent premature aging and breast sagging. [6]
    • Generally, women should aim to drink 11.5 cups (2.7 liters) of fluid daily. [7]
  5. Anytime you go outside, even on cloudy days, you’re exposing your skin to damaging UV rays. You can prevent premature aging and sagging by applying a quarter-sized amount of sunscreen with SPF 30 or higher all over your neck and chest. [8]
    • Reapply sunscreen every 2 hours, or immediately after swimming or sweating.
  6. Both smoking and excessive alcohol consumption can damage skin elasticity and cause collagen loss, leading to premature sagging. Quitting smoking and cutting back on alcoholic drinks can improve the appearance of your breasts. [9]
  7. Some believe that regular breast massages can improve blood circulation and improve your skin’s strength and elasticity. Warm up almond, coconut, or vitamin E oil in your hands before gently massaging your breasts in a circular motion. Work around your breast from nipple to base, using light pressure. [10]
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Section 2 of 5:

Best Exercises to Lift and Firm Your Bust

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  1. Pick out dumbbells you can comfortably lift for 3 sets of 8 to 12 reps. Using 8, 10, or 12-pound weights is a good place to start. Lie back on an incline bench, holding the weights at your sides. Lift the weights toward each other over your chest, straightening your arms, so that the two ends of the weights touch each other. Slowly lower the weights down and repeat. [11]
    • Do 2-3 sets of fifteen repetitions. Stop if you experience any pain.
    • Consider working with a personal trainer or taking a lifting class before starting any intense weight regimen.
  2. Lie stomach-down on the floor with your arms bent at your sides and your palms flat against the floor. Push up with your arms to raise your torso, keeping your knees straight and your toes on the floor. Continue pushing up until your arms are straight. If you want, keep your knees on the floor to make the push-ups less difficult at first. Lower yourself slowly back to the floor, then repeat. Focus on keeping tension in your core and glutes. [12]
    • Do 3 sets of 15 push-ups at least every other day to start. As your arms and pecs get stronger, increase the number of push-ups per set.
    • You can modify pushups by pivoting on your bent knees rather than on your feet. Lean forward to find the correct push-up position, then raise and lower your body.
    • You may think of push-ups as an arm exercise, but they also work your pectorals, the muscles in your chest. Strengthening these muscles can help your breasts appear more perky and lifted. [13]
  3. Lie flat on your back, either on the ground or on a bench. Bend your knees if you are on the floor, making sure your back doesn’t lift off the ground at any time during the exercise. Lay your arms out to form a “T” with your body, with a dumbbell in each hand. Lift your arms and bring your hands toward each other and above your chest. Do not touch the dumbbells together, and keep your arms straight and in line with your shoulders. Slowly lower the dumbbells out to the sides in a wide arc, until your upper arms are parallel to the floor. [14]
    • Do 3 sets of 10-15 reps.
  4. Stand with your feet shoulder-width apart, holding a hand towel in front of your chest with both arms outstretched. Pull on both sides of the towel at the same time, contracting your chest muscles in short bursts. Keep the towel taut, and continue pulling it in a pulsing motion for three minutes. This exercise requires contracting your muscles without extending them, which can help lift your breasts for a perkier chest. [15]
    • Perform this exercise at least 3 times a week for the best results.
  5. Yoga can work to strengthen many parts of your body, including your chest muscles. Consider taking a class to get a full-body workout. Otherwise, there are particular stretches you can try: [16]
    • Bow pose: Lie on your stomach. Arch your back and place your arms behind your body. Pull up your legs so that your hands can grab your feet.
    • Cobra: Lie on the floor on your stomach. Place your hands near your armpits, palms down, fingers pointing towards your toes. Gently raise your body so that your back arches. Your hips should stay on the floor. Hold the pose for five seconds. [17]
  6. Swimming, especially doing the breast stroke, can strengthen your chest muscles. Be sure to stretch before and after you jump into the pool, lake, or beach. Swimming will also help you build core strength and improve your posture, enhancing your overall appearance. [18]
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Section 3 of 5:

Surgical Procedures for Perkier Breasts

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  1. During a breast lift, a surgeon can lift your breast higher on your chest, make your breasts more symmetrical to each other, remove extra skin that may have stretched over time, or tighten your breast tissue. It won’t change the size of your breasts, but it can give them a perkier, more elevated appearance. [19]
    • Depending on your existing breast tissue and how much skin needs to be removed, your surgeon will make a crescent, donut, vertical lift, or anchor incision.
    • According to Dr. Barrett, you should look for a surgeon who is “certified by the American Board of Plastic Surgery.” You should also “evaluate the work that [they’ve] performed in before and after [photos]...and check out their reviews online.” [20]
  2. If you want larger breasts, you can opt for a breast augmentation. This is when implants are placed under the breast tissue or chest muscles via incisions made in the breast crease, around the areola, or in the armpit. It provides a fuller and more projected breast profile, which can give a perkier appearance. [21]
  3. In this procedure, fat is taken from one part of the body, such as the thigh or abdomen, and injected into the breasts to make them fuller and perkier. [24] Since some of the fat is absorbed into the body each time, multiple injections are required before results are seen.
    • Pursue this method with extreme caution, since there's a chance the fat will calcify and lead to major health complications. [25]
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Section 4 of 5:

What causes saggy breasts?

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  1. As a woman ages, the ligaments that support her breast tissue, known as Cooper’s ligaments, stretch and lose elasticity. These ligaments are crucial in maintaining breast lift, which is why aging is one of the main causes of sagging. Years of gravitational pull can also take their toll, especially on women with larger breasts, and hereditary factors can predispose those to less elastic skin and earlier sagging. Here are other causes of saggy breasts: [26]
    • Sunburn: Ultraviolet rays damage the skin, accelerating aging and sagging breasts.
    • Smoking: Carcinogens in cigarette smoke damage collagen and elastin, which are vital for maintaining skin elasticity.
    • Weight changes: Major fluctuations in weight can cause unnecessary stretching of the breasts, reducing elasticity in the chest area.
    • Hormonal fluctuations: Hormonal changes during pregnancy, breastfeeding, and other life stages can cause breast tissue to expand and contract, leading to potential sagging.
Section 5 of 5:

Frequently Asked Questions

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  1. 1
    Does breastfeeding cause breasts to sag? No, breastfeeding doesn’t cause sagging breasts—the hormonal fluctuations and weight gain during pregnancy are what usually cause sagging. Sagging is mainly caused by genetics, aging, major weight gain and loss, and having large breasts. [27]
  2. 2
    Can saggy breasts become perky again? You can’t completely restore saggy breasts to their original perky state using natural methods. However, you can improve their appearance by performing chest exercises, maintaining good posture, wearing well-fitted bras, and eating a healthy diet. For significant changes, you’ll need to undergo surgical procedures, like breast lifts or breast augmentation. [28]
  3. 3
    Can a bra make saggy boobs look perky? Yes, a well-fitted bra can provide lift and support, making your breasts look perkier. Keep in mind that bras don’t change the actual shape or size of your breasts, but they can subtly change their appearance under clothing.
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Expert Q&A

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  • Question
    How can I make my breasts straight and firm if one goes right and the other left right now?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Images we see of women lead us to believe that all women have perfectly symmetrical matching breasts. The truth is that most women have some asymmetry, just as many men have testicle asymmetry. Exercises can shape the underlying muscle but only surgery can change the shape of the breast tissue. If you wear a firm supportive bra, the differences between your two breasts will be pretty much unnoticeable. You can also embrace this difference and think of your body as something that makes you unique rather than identical to others.
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  • Question
    Will just lifting my breasts with my bra help with perkiness?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Lifting won't make your breasts perkier but the effects of gravity pulling your breast tissue down will be alleviated with the support of a bra. Bras help prevent our breast from becoming saggier.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      References

      1. ↑ Elle Monus. Image Consultant. Expert Interview
      2. ↑ https://www.uciplasticsurgery.com/blog/can-saggy-breasts-be-lifted-naturally/
      3. ↑ http://www.prevention.com/health/sagging-breasts-myths
      4. ↑ https://dranmolchugh.com/the-role-of-diet-and-skin-care-in-maintaining-perky-breasts/
      5. ↑ http://www.prevention.com/health/sagging-breasts-myths
      6. ↑ https://www.uciplasticsurgery.com/blog/can-saggy-breasts-be-lifted-naturally/
      7. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
      8. ↑ https://www.aad.org/media/stats-sunscreen
      9. ↑ https://dranmolchugh.com/the-role-of-diet-and-skin-care-in-maintaining-perky-breasts/
      1. ↑ https://health.clevelandclinic.org/breast-massage
      2. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/chest-press/vid-20084677
      3. ↑ https://health.clevelandclinic.org/how-to-do-a-push-up
      4. ↑ https://goaskalice.columbia.edu/answered-questions/how-can-i-make-my-breasts-bigger-without-surgery
      5. ↑ http://www.acefitness.org/resources/everyone/exercise-library/21/lying-chest-fly
      6. ↑ https://drellen.com/three-quick-exercises-to-lift-your-breasts/
      7. ↑ https://www.lexiyoga.com/yoga-for-attractive-boobs
      8. ↑ http://www.lexiyoga.com/poses/cobra
      9. ↑ https://www.uciplasticsurgery.com/blog/can-saggy-breasts-be-lifted-naturally
      10. ↑ https://my.clevelandclinic.org/health/treatments/23298-breast-lift
      11. ↑ Daniel Barrett, MD. Board Certified Plastic Surgeon. Expert Interview
      12. ↑ https://my.clevelandclinic.org/health/treatments/11024-breast-augmentation
      13. ↑ Daniel Barrett, MD. Board Certified Plastic Surgeon. Expert Interview
      14. ↑ Daniel Barrett, MD. Board Certified Plastic Surgeon. Expert Interview
      15. ↑ https://www.plasticsurgery.org/news/press-releases/new-technique-doubles-breast-size-using-patients-own-fat
      16. ↑ https://my.clevelandclinic.org/health/treatments/24033-fat-transfer-breast-augmentation
      17. ↑ https://www.piedmont.org/living-real-change/6-causes-of-breast-sagging
      18. ↑ https://www.piedmont.org/living-real-change/6-causes-of-breast-sagging
      19. ↑ https://www.uciplasticsurgery.com/blog/can-saggy-breasts-be-lifted-naturally/

      About This Article

      Article Summary X

      To make your breasts perkier, keep your shoulders back and head up, since a slouching posture can make your breasts appear droopier. Being overweight can make your breasts droop as well, so try an exercise like swimming to build your chest muscles and make your breasts appear firmer. Alternatively, perform chest strengthening exercises such as push-ups or peck flies to tone your muscles. Make sure you’re wearing the correct sized bra by getting your chest measured at a department store, because bras that are too large won’t support your breasts. If you enjoy yoga, try doing the bow pose or cobra, which are great positions for working on your chest muscles. For tips on how to perk up your breasts by maintaining a healthy weight, read on!

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