Woman doing pushups in the grass
Image Credit: Milan Markovic/iStock/Getty Images Cooper’s ligaments are thin collections of connective tissue in the breasts that help support the bulk of the breast tissue. These ligaments connect the skin overlying the breasts to the collarbone and the underlying connective tissue on top of the pectoral, or chest muscles, providing the characteristic shape of the breasts. With age, Cooper’s ligaments become more lax and the breasts begin to sag. However, you can attempt to slow this process by performing exercises to strengthen the attachment of Cooper’s ligaments to the underlying pectoralis muscles.
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Step 1
Do pushups. Lie flat on your belly on the floor and place your palms by your sides at the level of your breasts. Curl your toes under or bend your knees to make it easier and use your arms to lift your body off the floor. Lower your body back down until your nose is about 2 inches from the floor. Continue to lift and lower your body until your arms get tired. Add two repetitions each day to build muscular endurance.
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Step 2
Perform pec flys by lying on your back on the floor with your knees bent. Grab your dumbbells, one in each hand. Bring your dumbbells together straight above you at the level of the breasts and then lower them to the floor with your arms curved like an arc. Continue to lift and lower your arms until you can no longer do so. Work up to three daily sets of 10 to 20 repetitions. Once you have built endurance, you can increase your repetitions and/or the weight of the dumbbells.
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Step 3
Execute chest presses by lying on your back on the floor with your knees bent. Grab your dumbbells, one in each hand, and hold them horizontally just over your breasts, with your elbows bent to the sides. Lift them straight up toward the ceiling and then bring them back down toward your breasts. Continue to lift and lower your arms until you can no longer do so. Do three sets of 10 to 20 repetitions a day. You can gradually increase the number of repetitions and weight of the dumbbells.
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Step 4
Stand straight. Good posture is important for helping to maintain the strength of Cooper’s ligaments because slouching shifts the weight of your breasts forward, thus causing more pressure on the ligaments. Tip Wear a well-fitted, supportive bra to prevent stretching of the Cooper’s ligaments.
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references
Medscape: Breast Anatomy
ACE: Fit Facts -- How Women Build Muscle
Georgia State University: The Exercise and Physical Fitness Page -- Upper Body Strength Training Exercises
references
Medscape: Breast Anatomy
ACE: Fit Facts -- How Women Build Muscle
Georgia State University: The Exercise and Physical Fitness Page -- Upper Body Strength Training Exercises
Woman doing pushups in the grass
Image Credit: Milan Markovic/iStock/Getty Images
Image Credit: Milan Markovic/iStock/Getty Images
Wear a well-fitted, supportive bra to prevent stretching of the Cooper’s ligaments.
Medscape: Breast Anatomy
ACE: Fit Facts -- How Women Build Muscle
Georgia State University: The Exercise and Physical Fitness Page -- Upper Body Strength Training Exercises
