For many individuals, losing weight is associated with losing “inches” of unwanted or excess weight—off the hips, thighs, arms, and yes, the chest. Gaining and losing weight can certainly affect breast volume and position, depending on the amount of weight lost and breast composition. The amount of change to breasts with weight fluctuations varies from woman to woman. Some women may experience a lot of change, and others not as much.
If you’re planning on undergoing a breast augmentation, reduction or lift, and want to lose weight, aim to reach your optimal weight before surgery. Your consultation and surgery will then be based on your stable, long-term weight, and therefore your post-surgical breasts will best fit your body.
Strengthening and building pectoral muscles, located under the breasts, with certain exercises and weight training can help maintain breast size and positioning while losing weight. Try some of these simple exercises to maintain the shape and lift of your breasts before surgery.
Dumbell presses—To target your middle chest muscles, lie on your back on a weight bench and hold a weight in each hand. Extend your arms straight in front of you with palms facing the knees. Bring elbows to a 90 degree angle. Straighten arms and repeat. Completed at least 10 repetitions.
Incline dumbbell presses—Complete the same presses performed on an incline weight bench. Make sure your upper arms stay parallel to the floor when arms are bent. These will target your upper chest muscles.
Decline dumbbell presses—Complete the same presses on a decline weight bench with your legs secure under the padded bar. These will target your lower chest muscles.
Dumbell flys—Lying on a flat surface, weight bench or exercise ball, start with arms extended, weights in hands, palms facing each other. Bend elbows slightly and open arms till parallel with the floor. palms facing each other, elbows slightly bent, move arms till almost parallel to the floor and back up. These will target your inner chest muscles.
Plank pose—Take traditional plank pose on the floor, balancing your weight on the balls of your feet and palms on ground. Your body should be in a straight line like a high push up, with shoulders aligned over wrists. Keep core muscles engaged. One arm at a time, come down to your forearms and hold for 10 to 12 breaths.
By repeating these simple exercises, with light weights or even no weights, you’ll build muscle and strength in your upper body and chest that may help prevent losing breast size as you lose weight.