The body naturally starts to lose muscle mass and tone as we age (typically around 30), causing overall weaker firmness. Also around this age, collagen production begins to slow down, resulting in less elasticity in our skin—which is why it’s important to add collagen back into your daily routine (Poosh’s Blueberry and Lemon Collagen Vibes from their collaboration with Vital Proteins is a great source).
When it comes to our body parts, the three areas that I feel are most affected by gravity as we age are the rear, arms, and breasts. Today I’m focusing on the chest by sharing (and showing) four moves you can add to your fitness rotation to help defy gravity and prevent saggy boobs. Learn the exercises to firm up your breasts below.
How to: Stand facing the bench, table, or the edge of a bed. Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight. Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement. Push your body away from the bench until your elbows are extended but not locked. Exhale as you push up.
Repeat three sets of 12-20 reps.
The Move: Stability Ball Chest Press
How to: With a dumbbell in each hand, start by lying with your upper back on a stability ball and the rest of your body in a 90-degree angle, with feet on the floor. Bring your upper arms out at your side, parallel to the floor, and bend your elbows so the weights are parallel to your upper arms. Bracing your core, begin to extend your arms and push the dumbbells away from the floor up toward the midline of your body, focusing on the chest muscles you feel working. When your arms are fully extended, pause and begin to lower the weights back down to the starting position. This is one rep.
Repeat three sets of 12-15 reps.
The Move: Stability Ball Chest Fly
How to: Get into the starting position, resting your upper body on a stability ball and forming a 90-degree angle with the rest of your body. You should have a dumbbell in each hand. Keeping your core tight, extend your arms with palms facing up and a slight bend in your elbow. Arms should be parallel to the floor to start. Simultaneously begin to raise both dumbbells up toward your midline, feeling your pectoral muscles working to get them there. When you reach the center, slowly lower back down slightly past the starting position until you feel a stretch in your chest. This is one rep.
Complete three sets of 12-15 reps.
The Move: Stability Ball Pullover
How to: To set up, sit on the stability ball or at the end of the bench and hold one moderate weight dumbbell. Lie back and walk your feet out until your knees form a 90-degree angle. Hold the dumbbell with both hands so it’s perpendicular to the ground and straight up over your chest. With your arms still extended, lower the dumbbell behind your head in an arc until you feel a pull in your chest. Your core should be tight during this movement. Pause and then return to the starting position. Don’t let the weight sag behind you, as it could hurt your neck.