breast workouts
How to Naturally Lift Your Breasts with Exercise & More

How to Naturally Lift Your Breasts with Exercise & More

Dana Donofree
7 min read

How to Naturally Lift Your Breasts with Exercise & More

Wondering how you give yourself a “breast lift” naturally? You’re far from alone. There are many ways to give your bust a little lift without any cosmetic procedures. Read on to discover exercises and other lifestyle changes you can make that may help boost your boobs.

5 exercises that can help naturally lift your breasts

Your boobs are influenced by the muscles and ligaments surrounding them -- at least to some degree. While your breasts are mostly fat, and no exercise can stop the aging process and its effect on your breasts, strengthening these muscles and ligaments can help increase the appearance of perkier bosoms. Here are five exercises you can try.

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

1. Dumbbell chest fly

The  dumbbell chest fly is a great exercise to open your chest muscles. Not only will this help reduce back pain, but it also helps posture and builds the muscles under your breasts. Typically, people do the dumbbell chest fly on a bench, however, there is a standing variation. 

dumbell chest flys

To perform the exercise, you’ll need a workout bench (or any flat surface), and two dumbbells. Follow these steps: 

  1. Lay flat on your back.
  2. Place one dumbbell in each hand. If you’re a beginner, start with a low weight. You can increase the weight as you improve.
  3. Lift your arms so they extend above your head, but do not lock your elbows. You should have a little bend in your elbow, and your palms facing each other. 
  4. Once your arms are extended above you, arch them back down until they are at your sides. Aim for three sets of 10 reps each to start.

2. Up-down plank 

An  up-down plank works multiple parts of your body, including your chest muscles (also known as your pectoral muscles, AKA your pecs), triceps, and your core. To fully engage your pectoral muscles, focus on staying steady as you motion through the positions.

up down planks

To do an up-down plank, all you need is a mat, or you can just lie down on the floor if that’s comfortable for you. Follow these steps: 

  1. Your starting position should look like a forearm plank, with your legs extended behind you and your glutes and abdominals engaged.
  2. Slowly position yourself into a straight arm plank by extending one arm at a time. Make sure you don’t let your hips sag and try to restrict any swinging movement. 
  3. Hold this position for 30 seconds.
  4. Continue to move from straight arm plank to forearm plank for three sets.

3. Pushups

Pushups are one of those exercises that everyone knows and sometimes dreads, and with good reason -- it’s a tough one when done right. That’s because this compound exercise works several muscle groups at once, including your pectorals. 

push ups

There are a few variations of a pushup, such as a kneeling pushup or a “seal” pushup, but if you’re looking to launch right into the classic plank, follow these steps:

  1. Start in a straight arm plank position. 
  2. Slowly lower yourself to the ground by bending your elbows until you reach a 90-degree angle. 
  3. Exhale as you contract your muscles and push yourself back up to starting position. 

4. Bench press 

If you think the bench press is a little too intimidating because you always see giant men lifting tons of weight on them, fret not: The bench press is for everyone! It’s a key exercise for strengthening pectoral muscles, helping to give your breasts some natural lift. And if you don’t want to go straight to the barbell, that’s OK, too: this lift can be modified by using dumbbell weights. 

bench press

For the bench press, all you need is a bench to lay on, and a barbell (or dumbbells if you prefer). Here’s how to do it: 

  1. Start by lying on your back on the bench, and grab the bar with your arms a little wider than shoulder-width apart. If you’re using the barbell, test it out without any weight on it first to make sure you can lift it.
  2. Once you’ve determined that you can indeed lift the bar, add the proper weight and get into position. If you’re using dumbbells, get into position with each dumbbell at your side.
  3. Bring the bar or dumbbells slowly to your chest as you breathe in, then push it back up as you breathe out. 
  4. Continue this repetition for as many reps and sets as you can. 

Tip: If you’re new to bench presses -- and even if you’ve done this sort of thing before -- it’s a good idea to bring a friend who can “spot” you.

5. Swimming 

If lifting weights isn’t really your thing,  swimming is one of the best exercises you can do to strengthen your pecs. This low impact exercise is great for those of us who can’t tolerate high impact workouts like running, as the water takes pressure off your knees, back, and other sensitive areas. Keep at it, and you’ll benefit from overall muscle endurance -- and one hell of a lift.


Once you get into the water, try out the butterfly stroke, the breaststroke, and the front stroke, all of which are particularly great for strengthening pecs. If you aren’t the strongest swimmer yet, start out with the front stroke and the breaststroke, then move onto the butterfly.

Other natural ways to lift your breasts

There’s no ifs, ands, or buts about it: No magic lotion or potion will reverse the hands of time. It’s inevitable that your boobs will sag a bit as you age. But that doesn’t mean there’s nothing to do about ti: 


  • Why it impacts your breasts: Bad posture can  eventually cause your breasts to sag as gravity takes its toll. Proper posture not only helps alleviate back pain and portrays confidence, but it can help alleviate any stress you may inadvertently be placing on the tissues and joints that help keep your boobs looking lifted.
  • How to improve your posture: Although standing tall sounds like an easy thing to do, most people struggle to have good posture. The key is to have your shoulders back and to engage your stomach muscles. If you are struggling to maintain your posture throughout the day, try consciously spending a few seconds to readjust, or you may even want to consider a wearable device that can remind you to stop slouching.

Adopt healthy eating habits 

  • Why it impacts your breasts: Eating healthy won’t give you an instant boob job, but it does minimize fluctuations in weight (both losing and gaining), which can impact breast size and elasticity over time.
  • How to improve your eating habits: Stick with healthy eating habits that prioritize nutritious, fresh foods and ample hydration. Every person’s nutritional needs are different, though, so speak with your doctor before opting for any diet changes.

Get a massage 

  • Why it impacts your breasts:  Massage may help relax tight muscles and ligaments, improve skin elasticity, and encourage proper bloodflow that supports healthy tissue. Not to mention, a breast massage is a  great way to care for the girls in general.
  • How to give yourself a boob massage:  To massage your breasts, start at the top of your breast and move your hand downward gradually in a circular motion. Work on the outside, under, and inner parts of your breasts by gently squeezing and lightly massaging. Aim to give yourself a breast massage a few times a week.

Wear a properly fitted bra

  • Why it impacts your breasts:  Sounds easy, right? Not even close: Most women wear the wrong sized bra at some point in their life. An improperly-fitting bra is not only uncomfortable, but it contributes to slouching and bad posture. Not to mention, the right bra is uplifting in all the right ways.
  • How to improve your bra fit:  Consider getting fitted by a professional at least once a year, or at least after major changes in your body, such as pregnancy, breast cancer surgery, or significant weight gain or loss. To know if your bra is the right fit for you, the bra should fit snugly to your body, without causing any irritation or indents into your skin. The band on your bra should also be on the middle of your back; if you find it to be riding up, you’re wearing the wrong size. 

Sports bra from anaono

Shop Sports Bras from AnaOno

Surgical options to lift your breasts

If a natural solution isn’t bringing you the results you were hoping for, you may want to consider a cosmetic procedure. Some of your options include breast lifts, reductions, and augmentation. 

If you’re considering surgery, there are a few things to keep in mind. First, there will be swelling and pain after surgery, and this might require a post surgical bra to best support your breasts after surgery. You may also need to take time off work or recreational activities while you heal up. If you’re thinking about undergoing one of these surgeries, visit the  American Society of Plastic Surgery to find an accredited and experienced surgeon.

Get a lift with AnaOno

No two breasts are alike, and neither are our AnaOno bras. Our line is designed to fit every shape and treatment, whether you’re au naturel and just want a little lift or you’ve undergone a significant life change that requires additional support. All our bras prioritize quality and comfort; you won’t find any underwire or stuffy, sweaty fabrics here. We didn’t forget about the woman behind the bra, either: Each design is cute or even downright sexy, no medical-looking bras here. Explore these great bras for lift and side support to get started, or  shop by collection to find the perfect bra that works for your body.

Dana Donofree
Dana Donofree

Founder and CEO of AnaOno. After a diagnosis of breast cancer in her late 20’s, Dana took her own lived experience and fashion design background and (re)designed intimates for those that have undergone breast surgery. Dana’s story has been published around the world in outlets like New York Times, BBC, Huffington Post, The Today Show, and more.