Want to firm and lift those muscles around your bust? I’ve just got the PERFECT 10-minute breast lifting workout routine designed to do just that!
This routine features carefully selected chest exercises that target the pectoral muscles, upper arms, and the surrounding muscles that support the bust, all aimed at lifting and firming the area.
And trust me—these exercises really work. By the end of the session, I absolutely guarantee you’ll feel the burn!
To increase the intensity, I’ll be using one-kilo dumbbell weights for the last three exercises. No weights? No problem! You can use a medicine ball, a bottle of water, or just follow along without added resistance.
Push yourself and see how far you can go—it burns, and you’ll feel it!
This 10 minute workout is part of the Fabulous50s 14-Day Summer Body Challenge—a complete, 14-day programme designed to help you achieve the body you deserve for summer.
Everything is planned out for you. All you need to do is show up, put in the effort, and keep a positive attitude!
A quick reminder: this routine isn’t about changing your bust size, but about naturally improving firmness, tone, and lifting sagging breasts.
Let’s get started!
Understanding Your Bust Muscles
Before we start, take a look at this muscle diagram, showing the pectorals, upper body, and upper arms that support breast tissue.
These muscles are interconnected, and strengthening them not only helps lift sagging breasts but also improves overall upper body strength.
We’ll reference this throughout the workout so you can visualise the muscles you’re targeting. You’ll also feel the effects in your shoulders, back, and sides.
The Workout Breakdown
1. Chest Squeeze
Start with your feet flat on the ground and knees bent.
Bring your palms together with elbows out, and squeeze for a count of four, holding for another count of four. This activates your pectoral muscles to lift and firm the chest.
Take a quick rest before the next move.
2. Prayer Pulse
Join your hands in a prayer position, raise them up, and pulse while applying pressure to your palms and elbows. Visualise the muscles you’re working on to help firm and lift the bust.
Shake out your arms—you’ll need it!
3. Spread those Wings!
With elbows slightly bent, interlock your hands and extend your arms outward and back in. This move engages your upper body and works those chest muscles.
READ ALSO: 4 of the Best Chest Exercises with Dumbbells for Women Over 50
4. Elbow Lift
Keep your elbows parallel to the floor, alternating between lifting the right elbow over the left and vice versa. This challenging movement strengthens your upper body and improves coordination.
5. Hands in Prayer
Starting with hands above your head, bring your elbows out wide and then back in.
Refer to the diagram to visualise the muscles you’re working—this is great for upper body strength and toning the chest.
6. Elbows Touch
With your fingers behind your ears and elbows wide, slowly bring your elbows together to touch, then back out.
Focus on keeping elbows slightly bent and arms high. Feel your chest and upper arms engage with every squeeze.
7. Out and In
Similar to the last exercise, keep your arms high and elbows up, moving them out and in. The repetition creates muscle fatigue, which is key for building strength and firming the chest.
Adding Weights for the Final Three Exercises
For the last three moves, we’re adding weight. If you don’t have dumbbells, grab something with resistance like a tin of food or a bottle of water.
8. Dumbbell Chest Press
Hold a dumbbell in each hand in the starting position, with your knees bent and feet flat on the ground.
Perform a dumbbell chest press by exhaling as you extend your elbows and push the weights in front of you, holding for a moment before bringing them back.
This is a fantastic exercise for toning the pectorals and improving upper body strength.
READ ALSO: The Ultimate Full Body Dumbbell Workout for Women Over 50
9. Dumbbell Circles (Inward)
With your arms extended to shoulder height, and a slight bend in the elbows, start making small circles going inward.
Keep the movements controlled and engage the chest muscles. This exercise is great for targeting the upper body and shoulders.
10. Dumbbell Circles (Outward)
Now, switch directions, and circle your arms outward.
This variation adds another layer of challenge and helps build strength in your chest and upper arms.
You Did It!
Congratulations! You’ve made it through the 10-minute bust lifting workout—well done!
If your chest muscles are burning, that’s a sign you’ve worked hard to lift and strengthen your bust and upper body.
Incorporate these exercises into your routine, and you’ll start seeing results in no time!
If you’ve still got some energy, check out more of our awesome workouts or courses.
If you’re done for the day, remember to cool down with a good stretch.
