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Breast Sag: How to Prevent It

We all know breast size and shape vary greatly from person to person.  The one thing that does not vary is the effect of gravity on our breasts. Over time it will inevitably cause our breasts to ‘sag’. We can’t remove gravity but there are things we can do to help prevent the dreaded sag.

During the course of a woman’s life, many factors affect the size, shape and tissue structure of the breasts.  Adolescence, puberty, aging, pregnancy, breastfeeding, diet, physical activities, lifestyle, and a other factors affect your breasts. Causing your breasts to lose elasticity and droop or ptosis (the medical term for saggy breasts).  There is a limit to what you can control and what you cannot.  The best approach is to be positive and work on the following boob-perking strategies.


Breasts are primarily mammary glands that do not have muscles. Rather they are made of fat cells, glandular tissue, and ligaments.  You cannot firm up the core breast tissues with exercise. However, there are muscles beneath that can be exercised giving your breasts a firmer look.

Note that when you exercise your breasts will invariably move possibly causing the delicate ligaments to stretch.  It is extremely important to choose the correct Sports Bra for your workout. One that supports the weight of your breasts. That fits well, with the right band and cup size. One that offers the right level of support to your breasts to limit movement and subsequent long term sag.

A few exercises that might help you achieve a firmer appearance are:

  • Push ups: Strengthens the muscles of the back, shoulders and core. Helping reduce the appearance of saggy boobs by improving overall posture and tone. Push ups are a moderate intensity workout that can easily be done at home. They improve the shape and overall appearance of the upper body.  Push ups are a Medium Impact exercise and you should wear an appropriate Sports Bra. The right Sports Bra will keep your breasts perfectly as you push up and down.
  • Swimming: Not only does swimming burn away those extra calories but also creates a more toned physique. Swimming can range from slow breaststroke to high intensity freestyle. If you are trying to tone up your ladies: go moderate and try medium intensity breaststroke. Swimming is definitely low impact but there can still be movement. Consider wearing a Speedo sports bra to hold things in place while you pump out the laps.
  • Bench / Shoulder Press: These exercises have dual benefits. They target the muscles of the upper body helping to firm things up. Weight training can also up your metabolism which can in turn burn away excess fat helping to firm things up further. A beneficial double whammy. While performing these exercises make sure that you wear a suitable Gym Sports Bra. You don’t want the movement of your girls interfering with you exercise.

Remember, moderation is the key when it comes to exercising.  You know more about your body than anyone else does. Your aim here is to work out to help prevent breast sag but if your body is telling you to slow down or avoid a certain exercise. Listen to it.

Wear a Supportive, Well-Fitting Bra

Studies show that almost 80% of women wear the wrong size or type of bra.  Not all Bras are built the same.  Different Sports Bras have different uses depending on the activity.  Choosing the right bra will have a tremendous impact on your breast health and shape.

  • Everyday Bras: You will generally wear these bras the most.  As you go about your daily activities your breasts still need support. Wearing the right bra makes all the difference in managing the health and shape of your breast.  The level of support is as crucial as the right cup size of the bra. Depending on your job and size many women wear a Sports Bra as their everyday bra.
  • Sports Bras: These vary according to the types of exercise. Low Impact Sports Bras will not support the same as High Impact ones. Similarly, Aerobic Sports Bras will offer different support to Yoga Sports Bras.  Choosing the correct Sports Bra to suit the exercise will tremendously reduce the risk of injury and stretched ligaments that might cause ptosis.  We’ve categorized our sports bras to suit the Activity to help you find the most suitable bra for you.
  • Maternity Bras: During pregnancy, hormonal shifts, weight gain, and an expanding rib cage contribute to the sudden growth of breasts.  Switch to Maternity Sports Bras that are specifically designed for support, comfort and breathability.  Wearing your regular bra might not only be uncomfortable and cause itching but might also damage the breasts ligaments causing further discomfort. Especially when you exercise.

Healthy Diet and Balanced Nutrition

Maintaining breast tissue and a balanced amount of fat in the breasts can have a positive impact on the overall health of your breasts and upper body.  A nutrient-rich diet will not only help keep you active but will help keep your breasts firm and perky.

Here is your guide to a healthier diet:

  • Green Vegetables: Spinach, Broccoli, Kale, Sprouts, Brussels and other types of green vegetables are naturally rich in phyto-estrogen, iron, calcium, and antioxidants that promote healthier breast tissues and reduce male testosterone in women.
  • Soy and Soy-based products: Containing high amounts of isoflavones and nutrients, soy products are regarded as super foods for their anti-cancer properties, healthy protein, and balanced carbohydrate count.  They are a popular choice for women who are looking to improve their breast health.
  • Omega-3 fatty acids foods: Apart from soy products; nuts, fish and pumpkin seeds are a great source of Omega-3 fatty acids: a vital type of polyunsaturated fat that helps in tissue building and repair.
  • Monounsaturated Fat food sources: similar to Omega-3 fatty acids. Monounsaturated fats also support breast tissue health.  Avocado and eggs are a great source of these healthy fats.

Maintain a Healthy Weight

Sudden weight loss or weight gain tends to drastically change your hormonal composition. This can have negative effects on your breast health.  You may have gained a considerable amount of weight due to pregnancy or other factors and you are now looking to loose it. It is important to go slow.  Sudden loss in fat, stretched skin and damage to the breasts ligaments due to carrying the excess weight can result in your breasts sagging further.  Take your time.  Yoga, low-intensity workouts, long walks, and low impact aerobic exercises will help you get back those supple and shapely breasts in a more natural way.

So there you have it, a comprehensive list of do’s and don’ts to help keep your breasts perkier for longer. We can’t avoid the effects of gravity on our breasts but we sure can fight it for as long as possible!

Yours in support.

Amy x

Amy Jaffers

Amy is the face behind Sports Bras Direct, Australia’s largest sports bra website. She's a mother of two, outdoors lover and sports bra expert. Her life mission is to help active women get the support they need as well as assisting women in need through her charitable donations.

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