It is a common tendency that we are majorly concerned with our face and neglect the other important organs of our body. Breasts define the women’s body and make them look attractive. Breast sagging is a problem that can take a toll on your sexy looks. Generally, sagging breast is noticed in women above 40 years of age while they are suffering from menopause (1). It is a natural process that happens as you get older.
In this disorder, the bosom lacks the firmness and loses elasticity. Breastfeeding, menopause, rapid weight loss or gain, nutritional deficiency, wearing a poor-fitted bra are certain factors that may trigger it, even earlier than expected. Apart from that, uncontrolled consumption of alcohol, nicotine or carbonated beverages can also contribute to the early manifestation of this problem. If you are also fed up of sagging breast and want to make them firm and healthy, then instead of going for chemical treatments that have side effects like bruising and swelling associated with them, scroll down to know how to fix sagging breasts naturally.
Natural Remedies for Sagging Breast
1. Ice Massage
When ice comes in contact with the skin, the tissues tend to contract. According to a research, cold water tends to contract the muscles and makes them more stiff (2). Ice massage tightens the skin and alleviates any kind of soreness prevailing in the muscle (3).
Take ice cubes and massage them on your breasts in a circular motion for a minute. Now, Use a towel to dry the breast. Wear a tight bra immediately and lie back in a relaxed position for 30 minutes. Practice this remedy several times in a day.
2. Olive Oil
Massaging the breast with olive oil is by far the best technique to make the breast firm and stout. The presence of a plenty of antioxidants and fatty acids counteracts the harm done by free radicals (4). Olive oil nourishes the skin and improves its texture at the same time (5). Rosemary oil can also be mixed with this oil to enhance the effects. The oil increases collagen production in the skin that tightens the skin.
Just dab a little olive oil in your palm and rub it on the breasts in an upward direction. A 15 minutes massage is required to boost circulation and promote new cell formation. Perform this remedy 4-5 times in a day.
Note: Almond, jojoba, and avocado oil are also beneficial in massaging, as they too supply the body with loads of nutrients.
3. Egg Yolk and Cucumber
Application of masks is one of the finest remedies for reducing the sagginess of breast. Cucumber is extensively used in many facial masks due to its skin tightening ability (6). Cucumber contains beta carotene that reduces premature aging. Another ingredient, egg yolk, is enriched with loads of proteins and vitamins that heal the skin and repair any kind of damage done to it (7).
Along with that, it is also enriched with vitamin A, D, B6, and B12. Just make a paste of cucumber and egg yolk and apply it on the breast for 15 minutes. Wash it off with cold water.
4. Egg White
Not only the yolk, but egg white is also good for skin tightening (). Egg white possesses skin nourishing properties. The presence of hydro lipids in the egg white gets the loose skin around your breast to be firm again.
For this, you need to beat an egg such that the bubbles are formed. Apply the beaten egg on your breast, and let it stay for 30 minutes. Wash it with onion or cucumber juice before rinsing with water.
- Alternatively, you can make a mask by adding a teaspoon of curd and honey to the whipped egg white. Apply the mask on your breast, and let it stay for 20 minutes. Wash it off with cold water.
Fenugreek is a beneficial herb. As per Ayurveda, it is believed to be effective in treating sagging breast. The vitamins and antioxidants contained in the herb counteract any kind of damage to the skin cells of the breast.
Add water to ¼ cup of powdered fenugreek such that a paste is formed. Massage with this paste on your breast in a circular motion for 15 minutes, and leave it for 5-10 minutes. Wash with warm water. Perform this remedy twice a week to get desired results.
- Another effective breast mask can be prepared by adding 10 drops of vitamin E and fenugreek oil. Mix the paste and apply it on your breast. Let the mask stay there for 30 minutes. Wash it off with cold water. Use this mask once in a week.
- Alternatively, you can mix yogurt with fenugreek powder and then apply on the breast. Yogurt is enriched with lactic acid, calcium, zinc, and vitamin B. All these ingredients hydrate and regenerate the skin while improving cell growth. The presence of zinc makes the skin firm by tightening the pores, owing to its astringent property (9).
- Apart from that, pomegranate seed oil is equipped with phytonutrients that make the breast firm and strong. You can also rub some oil for 2-3 minutes daily.
- Along with that, combine 4 tsp of Indian lilac oil and dried pomegranate rind. Heat the mixture. Let it cool and massage with the oil every day to make your breasts stout.
7. Shea Butter
Shea butter is a natural ingredient that is used for tightening the breast. The butter is enriched with vitamin E that is an effective antioxidant (11). It even tightens the skin tissues. Moreover, it is good at healing the damage done by free radicals.
Just take a little amount of Shea butter, and rub it in the upward direction for 15 minutes. Let it stay for 10 minutes and then wash it off with cold water. Perform this remedy 3-4 times in a week.
8. Almond Oil and Milk Cream Mask
Almond oil is a potent moisturizer and it retains the viscoelastic property of the skin (12). Lack of moisture in the skin causes it to become loose and nonelastic. The oil provides nutrition to the skin and the moisture is readily absorbed by it. Milk cream is a natural moisturizer that hydrates the skin, making it more supple and healthy.
Combine 4-5 tbsp of milk cream with 2 tbsp of oil and massage the mixture gently on the breast. Follow the remedy 3-4 times in a week.
- Apart from the almond oil, you can even try coconut oil to massage the loose breast and make them firm.
Swimming involves forward and backward strokes. The activity tightens the muscles that hold the breasts and is particularly beneficial in beautifying the women’s body. Swimming aids in burning fat while building more muscles and tightening them. It tones the limb and develops a perky chest (13). Include swimming in your daily routine, and see your breasts getting firmer within a few weeks. Swimming for half an hour in a day is more than enough.
- Alternatively, if you do not have the time for swimming, you can practice dry breast stroke which yields the same result. Follow the directions given below to get started.
(i) Stand straight against the wall.
(ii) Squeeze your pectoral muscles, and move your hands in such a way as if you are swimming in the pool.
(iii) Perform 100 breast strokes slowly.
Ginger is good at regulating metabolism. The boost in the metabolic system leads to burning more calories, eventually aiding in reducing the fat from the body (14). Boil a teaspoon of grated ginger in a cup of water for 10 minutes. Strain and add a teaspoon of honey to it. Drink a minimum of 2-3 cups of ginger tea, everyday.
Exercises for Sagging Breasts
Including exercise in daily life is one of the best ways to tighten the loose and sagging breasts. These exercises that particularly target the pectoral muscles and breast muscles are effective in tightening them. Perform the following exercises for sagging breasts.
Pushups provide a boost to the breast muscles present in the breast tissues, along with toning them. The exercise involves movement of triceps, anterior, and deltoids (muscles in your chest) (). Follow the steps given below to get attractive breasts.
(i) Just lie down on your stomach.
(ii) Put your palms flat on the ground at the shoulder level, making a right angle.
(iii) Tuck your belly in and rise up on the strength of your hands and toes.
(iv) Come down and again go up.
(v) Perform 3 sets of 15 repetitions.
12. Arm Pectoral Lift
Single arm pectoral lift is particularly effective in strengthening the muscles of chest and underarms. Pectoral muscles lie beneath the chest.
(i) Stand with your feet hip-width apart.
(ii) Hold dumbbell in your right hand. Hold your hand diagonal to the floor.
(iii) Lift your hand above the shoulders, keeping it straight. This puts strain on your pectoral muscles.
(iv) Lower your hand, bringing it back to the starting position.
(v) Perform 15 reps each on both the sides.
- Alternatively, the exercise can be practiced using stretch bands. Keep the band below your feet and hold one end by the hand. Proceed as above (16).
13. Wall ups
The conventional pushups may come as something very difficult for the beginners. Wall ups are a simpler version of pushups, which can be tried following the steps given below.
(i) Begin by standing at a feet’s distance from the wall.
(ii) Put your arms flat against the wall at shoulder height.
(iii) Bend your elbows and lean towards the wall.
(iv) Wait for a second in this pose.
(v) Then return to the initial position (17).
14. Cobra Pose
This is a stretching exercise favorable for chest muscles. Shoulders, legs, and lungs are also benefited in this posture. Do the following steps to attain perfect breasts.
(i) Lie down on a mat on your stomach, keeping your feet straight.
(ii) Place your arms parallel to the shoulders.
(iii) Rise above while inhaling and stay in the position for 15-20 seconds.
(iv) Exhale and come down.
Perform this exercise regularly to see the benefit. This will surely help you get firm breasts.
15. Tree Pose
This exercise stretches the muscles, thereby, tightens the loose ones. It is all about maintaining balance in this pose. Beginners must practice the exercise with a support like a wall or a chair nearby.
(i) Stand straight by joining both the feet.
(ii) Join the palms of both the hands, keeping them straight above your head.
(iii) Lift your leg and keep it on the inner part of the right thigh.
(iv) Rest in this posture for 30 seconds and then return to the initial position (19).
16. Arm Circling
The exercise is simple to perform and develops a strain in arms and pectoral muscles. Follow the procedure given below to practice it.
(i) Stand with your feet shoulder-width apart.
(ii) Extend your arms sideways and tighten your stomach and buttocks.
(iii) Perform ten circles in the forward direction and 10 in the backward direction.
(iv) Repeat the exercise 4-5 times in a day (20).
17. Dumbbell Bench Press
This exercise primarily aims at shoulders, chest, and triceps. The bench press can be termed as a compound exercise focusing on many parts of the body at the same time (21).
(i) Hold the dumbbells in both of your hands.
(ii) Lie down on your back opening the arms perpendicular to the direction of the body.
(iii) Move the arms in the upward direction and then lower them towards your chest.
(iv) Slowly, go back to the initial position. Perform 10 sets in each direction.
18. Triangle Pose
The exercise is great for tightening the breast muscles and keeping them compact.
(i) Stand straight keeping your feet wide apart.
(ii) Stretch both the hands sideways at the shoulder level.
(iii) Touch the left ankle by the right hand, bending forward. At this time, the body would appear similar to a triangle.
(iv) Rest in this position for some time and then perform the exercise holding right ankle with the left hand (22).
With the help of this exercise, getting firm muscles would not be a tough task. Along with giving you a tightened breast, it also strengthens your core muscles (23).
(i) This exercise requires you to lie down on the stomach.
(ii) Keep the hands at shoulder level with palms facing downwards.
(iii) Lift the body in such a way that hands are directly beneath the shoulders.
(iv) The body should lie in a straight line from shoulders to ankles while performing the exercise.
(v) Stay in this position for 20 seconds before returning to the original position.
20. Bow Pose
This is a great posture to tighten your busts.
(i) Lie down on your stomach.
(ii) Lift your legs towards the ceiling.
(iii) Hold your legs with the hands and pull your feet closer to the shoulders.
(iv) Chest and thighs are raised above the ground such that only stomach is in contact with the ground.
(v) Stay in the position for a while.
(vi) Return to normal position (24).
21. Locust Pose
Locust pose is beneficial for women who desire to get in shape. Along with tightening the breast, it tones down the waist as well. Moreover, it is a panacea for menstrual cramps (25).
(i) Lie down on your belly.
(ii) Keep your arms along the sides of the body and legs stretched straight.
(iii) Intertwine your fingers at the back and stretch backward such that the shoulders and chest are in the air.
(iv) Pull your knee caps upwards squeezing the buttocks and thighs.
(v) Keep your legs straight and hip-width apart.
(vi) Lift your legs and stay in this pose for five breaths.
(vii) Breathe and remain in the pose for 2-6 breaths.
22. Warrior 3
This exercise makes your body resemble the letter T.
(i) Stand straight, keeping your feet joined.
(ii) Inhale and raise your hands upwards.
(iii) Bend forward making a right angle.
(iv) At this time, the chest, torso, and arms must all be in the same line.
(v) Now, slowly stretch your left leg at the back in line with the hands and chest while exhaling.
(vi) Breathe and remain in this pose for a few seconds.
(vii) Repeat the exercise by lifting the other leg this time (26).
Note: Those who have recently suffered from a chronic injury on legs, back, hips or shoulders should not practice this exercise.
23. Boat Pose
While performing this exercise, the body resembles to the shape of a boat; hence, it is termed as boat pose (27).
(i) This exercise requires you to sit down and stretch your legs and arms forward.
(ii) Next, slowly lift your legs upwards with your upper body moving back.
(iii) Hold your thighs with your hands.
(iv) Alongwith tightening the breast muscles, it tones the arms and legs muscles too.
24. Upward Bow Pose
The pose stretches the hands, legs, and lifts the chest muscles. Along with that, this yoga posture boosts the energy of the body (28).
(i) Lie down flat on your back, and keep the hands by the side of your ears by bending the elbows.
(ii) Bend your knees and stretch your heels close to the buttocks.
(iii) Inhale while you rise upwards, supporting your body on hands and feet.
(iv) Rest in the pose for 10-15 seconds.
(v) Exhale while you come back to the original position. Repeat the exercise for 5-10 times (29).
Note: Wearing a good quality sports bra while exercising is utmost important. Otherwise, it may worsen the condition and result in permanent breast damage.
Herbal Remedies for Sagging Breasts
25. Essential Oils
Essential oils are made when essences are derived from the plants in a natural way (30). Certain essential oils possess the ability to tighten the skin. Peppermint oil, lemon grass oil, cypress oil, spearmint oil, carrot oil, and fennel seed oil are some of the oils that help restore the elasticity of the skin. Massage with these oils on and around the breast for at least once a day.
Note: Pure essential oils are so strong that they can burn the skin. Hence, the oil should be diluted with carrier oil before application. Two drops of the essential oil are enough.
26. Asparagus Racemosus
This antioxidant herb is a species of asparagus and is widely used in the Ayurveda to treat a variety of diseases (31). Mix a tbsp of it with warm water and drink it in the morning and evening. Consume asparagus rascemosus regularly for three months, and you will notice your breasts becoming tighter and sexier, day by day.
27. Rhassoul Clay
Rhassoul is naturally occurring mineral clay, native to Morocco (32). The clay tightens the skin cells. It consists of calcium, iron, magnesium, sodium, and potassium that are known to make the skin firm. Mix 2 tbsp of the clay with water to make a fine paste. Apply the paste on the loose breast skin. Rinse off the clay with warm water, once it dries.
28. Green tea
The effectiveness of green tea in burning fat is known to all. Green tea contains catechins that promote weight loss by burning more calories (33). They prevent the deposition of fat, and increase the temperature of the body leading to incineration of fat. Regular consumption of tea benefits those suffering from obesity, a lifestyle related disease. Green tea tones the whole body and is great at reducing breast sagginess and making them firm. Green tea is also available in the form of supplements.
29. Aloe Vera
Aloe vera is good at tightening the skin cells. The abundance of antioxidants in the aloe vera fights the free radicals, responsible for aging. Aloe vera also contains anti-aging properties, as it encourages collagen production, increasing the elasticity of skin (34). Take some gel and rub it in a circular fashion for 4-5 minutes. Let it stay for some time so that the skin is able to absorb the nutrients.
- Drink loads of water every day to keep your skin hydrated. It even keeps a check on premature aging.
- Make it a habit to always keep a straight posture, as stooping from the shoulder while walking or sitting may affect your breasts. This will protect your skin from sagging.
- Opt for yoga, as some of its postures can be effective in tightening the breasts.
- Eat foods, which are enriched with omega 6 and omega 3 fatty acids to keep your breast firm.
- Wear a push-up bra that lifts your breast.
- Sleeping posture plays an important role in making your breast firm. Try to sleep on your back most of the time.
- Consumption of fruits rich in vitamin C promotes collagen production, which maintains the elasticity of the skin (35).
- Say a big no to fad diets, or extreme dieting, as that leads to breast sagging.
- Restrain yourself from a wrong sized bra for they distort the shape. A perfect bra suiting your breasts is essential to maintain the elasticity of your skin cells.
- Avoid regular exposure to the sun without applying a sunscreen lotion as that dehydrates your skin, making it non-elastic.
- Stop smoking to protect your skin from being fragile.