10 Best Exercises and Yoga Poses to Lift and Firm Breasts Naturally

If you think fillers and under-wired bras are the best solutions to deal with sagging breasts, think again. Exercises can solve anything from mental disturbances to bad skin issues, from bloated tummy to sagging breasts. In this post, I will tell you guys about 10 exercises that will make your breasts look firmer and lifted. Obviously, exercises cannot make your breasts a size bigger. But they can make the muscles stronger so that your bust looks perkier. I have also added some yoga poses in this list as it is an amazing form of exercise and offers multiple benefits. If you want to perk up your breasts, know the best exercises now!

Best Exercises and Yoga Poses to Lift and Firm Breasts Naturally

Chest Press or Dumbbell Press

Young woman bench pressing with dumbbells in the gym, working triceps and chest

This is something can you can do at home if you have a set of dumbbells. Dumbbells are easily available, take up less space, are affordable and can be used for various exercises. So if you are a fitness freak but do not have time to go to the gym, buy a pair of dumbbells. Start off with 2 kg and then you can try something heavier.

For this exercise, lie down on the floor and hold one dumbbell in each hand. Raise them up straight so that they form parallel lines. Now, bring them back close to the breasts. Repeat this for 15-20 times. To increase the difficulty level, you can rest your back on a bench with the legs on the ground. You may also try resting on a stability ball so that your triceps move through a broader range and you get better results.

Chest Fly or Dumbbell Fly

This is another variation of the previous exercise. Rest on the floor or bench or stability ball, depending on your level of comfort. Hold two dumbbells in your two hands and raise them up straight so that they form parallel lines. Now, bring down your hands on the two sides of your breasts. Bring them down, bending your hand at the elbow till the time the dumbbells are parallel to the breasts. Rise your hands up again. This exercise targets your pec muscles and makes them stronger.

Push Up

beautiful woman doing push up exercise on yoga mat isolated on white background

This is something anyone can do anywhere and the exercise targets to strengthen up multiple muscles of the upper body at the same time. You will have to start with a plank and make sure the body is in a straight line. Now bring your lower body down by bending your arms up at the elbow. Then, push back to the first position. Once you are confident about your push-ups, you may add a medicine ball to increase the difficulty level. Rest one hand on the ball (or both) to increase the level of stress and to get better results.

Dumbbell Plank Rotation

Planks are great to strengthen up all muscles of your body and this variation is great to make your breast muscles stronger. Get into the plank position with one dumbbell in each hand. Make sure that your wrists are locked and form a straight line with the hands. Do not break the hand at the wrist as it can damage the muscles. Now twist your torso and lift one hand up towards the ceiling, holding the dumbbell. Bring the hand to the initial position and repeat with another hand.

Tricep Dips

You can do this exercise using a chair, an exercise block or just the edge of your bed. Start off with a squat like position in front of the chair. Take your hands to the back and place your hands wide apart on the chair, making sure the hands are straight. Slowly bend your hands at the elbow and bring the body down towards the floor. Continue this until your hip nearly touches the floor and your elbows are at a 90-degree angle. Now push back to the initial position. This exercise is great to make your upper arm and chest muscles strong and firm.

Lying Down Ball Toss

Lying down Ball Toss

This exercise is great for your abs and chest muscles. Lie down on a mat or floor with a medicine ball in hand. Hold the ball close to your chest. Now throw the ball up, keeping the abs engaged. Hold the balls with your hands straight and quickly press the hands back near your chest.

Bhujangasana or Cobra Pose

Cute Hispanic women practicing the cobra pose during their yoga class in a gym

This basic yoga pose has multiple health benefits and making the breast muscles firm is one of them. Start by lying on your stomach and inhale deeply. Now raise the upper torso by keeping the lower abdomen and legs firmly on the floor. Keep the arms straight and close to the body. Hold this position for 20-30 seconds. Then exhale and go back to the initial position.

Dhanurasana or Bow Pose

This pose stretches your muscles and makes them firm. Start off by lying down on the stomach and inhale deeply. Bend your legs at the knees and at the same time hold the ankles with your hand. Pull the legs and hands up away from the back to form the structure of a bow. Hold this position for some time and exhale finally to go back to the first position.

Chakrasana or Wheel Pose


Lie down on the back with legs apart. Now put your hands behind the head with your palms on the floor and fingers pointing inward. Exhale and raise your body up slowly, with your palms and feet on the ground. Rise up as much as possible and try to form a semicircle. Try to keep the muscles strong and steady. Hold for some time and go back to the initial position. Also, as you become comfortable, try to bring your palms and feet closer so that the muscles feel tighter.

Ustrasana or Camel Pose

Yoga - outdoors young beautiful slender woman yoga instructor doing camel pose Ustrasana asana exercise outdoors. Vintage retro effect filtered hipster style image.

This asana helps to increase the volume of your lungs and strengthen the thorax which automatically makes the breasts firmer. Start off by sitting on the knees. Slowly bend backwards and hold your heels in the hands. Try to arch your back as much as possible and keep the head parallel to the feet. Hold this for some time and go back to the initial position.

All these exercises and yoga poses can be done at home. However, you will have to be patient to see results. Try these regularly for a month and I am sure you will see good results.

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