IT may be a woman’s worst nightmare — having her once plump, firm breasts sag as a result of childbirth or just the natural ageing process. But there is hope for what can be a major source of regret, as chest exercises, when done properly, can enhance the shape and appearance of breasts and balance the fatty tissue to muscle ratio.

Rohan Gordon, wellness officer and personal trainer at Eden Gardens, shared some exercises that can keep the breasts in good shape.

Push-ups

“These are very effective and are key to improve your chest and back. Doing four sets every other day should be good. Doing push-ups work the pectoralis major and minor muscles, which will give you the lift. The wide arm and diamond push-ups, which involve placing your thumbs and forefingers together and keeping your elbows out while you press down, will work, but it is extremely challenging. I would recommend four sets of 10s for the wide arm and one set for the diamond, if you’re a starter.”

Chest press

Gordon recommends using a stability ball by extending both arms in front and clasping them around the ball. Then extend the arms in front of the body and pull back in repeat motions, while ensuring that the base of the palm is in line with the chest. “Hold the ball, pull it in, squeeze, release, push out, then pull in and squeeze. Do a repetition of 20,” he said. He said this exercise will work the Cooper’s ligaments, which are connective tissues in the breasts that help to maintain structural integrity.

Inclined dumbbell flyes

Gordon recommends using a five-pound, six-pound or nine-pound dumbbell. Lie on an inclined bench with dumbbells in each hand, out on the sides, with elbows bent slightly. Inhale while doing this and exhale as you bring the arms together, then above.

Flat bench or barbell bench press

Lie on a bench, hold the bar and raise it straight above you. Afterwards, bring it down until it reaches the middle of your chest then repeat the routine or use your chest muscles to push the bar again.

Gordon explained that while the push-ups are safe to do alone, lifting weights is not recommended without a fitness trainer around.

“You can have muscle failure and you may not have the correct form while lifting the weights. You can’t sacrifice weights over form as you need proper form to execute the sets,” he said.

He suggested shuffling the exercises each week or alternating them instead of sticking to one steady routine.