Nearly all of the patients we see concerning breast augmentation or breast lifts come to us wanting to know how to make their results last as long as possible. After your procedure, though the breast appearance clock gets set back, it doesn’t stop ticking. Gravity and age still play a role in your breast appearance, and over time. they’ll naturally begin to sag and change. In many cases, patients can opt for a follow-up procedure to provide a renewed breast contour down the line.
But what can you do now to help maintain perkiness? There are some key steps to take, including maintaining a balanced diet and regular exercise. Whatever type of exercise you do will help overall muscle tone, but some specific exercises perfectly target the breasts and upper shoulder muscles. Below are a few of our favorites.
1. Up-Down Ball Squeeze
Though this exercise benefits from some equipment – a small Swiss ball or playground ball – if you don’t have either, you can go ahead and press your palms together. Up-down ball squeezes provide full-body engagement and particular attention to your pecs and breast muscles.
Point your toes about 45 degrees outward in a wide stance, keeping your ankles below your knees. Bend your knees to a 90-degree angle and bring the ball (or palms) to the center of your chest. From here, squeeze your palms together and engage those pectoral muscles.
Then, lifting the ball straight overhead, extend your arms, and bring your legs up about halfway. Squeeze the ball as you slowly bend your knees back to the 90-degree starting point and do a pulse up once the ball is back at chest height.
2. Dumbbell Pullovers
Dumbbell pullovers not only tone your breasts, they boost your upper back and tricep contours at the same time. All you need is a bench and a dumbbell. Start with grabbing a five- to ten-pound dumbbell by the stem. Next, recline on the floor or on a bench, making sure to keep your lower back straight, bending your knees and placing feet flat on the bench surface. Extend your arms forward above your chest, holding onto the dumbbell beneath the upper weight. Maintain soft, but straight, elbows. Then raise the dumbbell over your head until your forearms become almost perpendicular to the floor. Keeping your arms extended, bring the dumbbell back to the starting position.
Try out three sets consisting of 10 to 15 reps. As you increase muscle mass, slowly increase the dumbbell weight.
3. Planks for Full-Body Toning
Planks pop up across fitness disciplines all over the world, thanks to their versatility and ease. You can plank anywhere and (almost) anytime. All you need is your body weight. Even adding a couple of planks to your exercise routine or sprinkled throughout the day can provide considerable benefits.
Though they primarily target the core, planks light up the upper body too, as you resist the pull of gravity. Firming up your core can also help increase muscle mass in the chest, naturally perking and filling your breast lift results.
4. Single-Arm Chest Fly
Sit with your legs outstretched and toes pointed on the floor or a mat, with a playground ball or rolled-up towel behind your lower back for support. Place a dumbbell in each hand and extend your arms palm-up until they rest at shoulder height. Lean back to around 45 degrees, then open your right arm to the right side. Twist your waist until the weights are far apart as you can reach. Hold and engage your chest muscles as you slowly return the weight to the starting position. Repeat for 30 seconds, then switch sides (opening to the left).
5. Push-Ups to Target the Breasts and Chest
Push-ups are another incredibly easy and efficient exercise for perkier breasts. With nearly infinite variations to try out, you’ll never get bored or run out of new challenges. If you’re new to push-ups and struggling, start on your knees for extra support. We recommend adding two to three sets of 10 to 20 push-ups throughout your day. Before you begin push-ups post-breast lift or breast augmentation, be sure to contact Dr. Armijo.