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Breast Sag: How to Prevent It

What are breasts made of

Breasts contain no muscles of their own to hold them up. Rather, breasts are made of fat, glands, milk ducts, and a type of connective tissue called the “Cooper’s ligaments,” which are thought to provide some structural support.

Causes of breast sag

1) Aging

As a woman gets older, these ligaments may get stretched and lose elasticity. Breasts may lose fullness and size as they lose their underlying support system of tissue and fat.


2) Improper support during sports

When a woman runs, jogs, or engages in other vigorous exercise, her breasts move in three directions – vertically, horizontally, and in an overall figure-8 like motion. Without a properly fitted sports bra, breasts move too freely and may stretch the Cooper’s ligaments and lead to sagging.


3) Weight loss

Losing weight suddenly or over a period of time can lead to lose skin. As your breasts shrink in size, they also lose their lift. This also occurs in pregnancy.


4) Heavy weight

If you are overweight, you will have additional fat tissue in your breasts, which causes them to be heavier and therefore sag.


Are you breasts sagging??

Breasts are sagging when the nipple and most of the breast more or less point downwards or hangs. Are your nipples still perky or have they started looking downwards? Are they at a lower position in your chest than before?

Did you know:

  1. Breasts get fatter as you get older. When you’re in your twenties, your mammary glands are comprised of fat, milk glands and collagen. As you get older, the collagen and milk glands get replaced by – you guessed it – more fat. Unfortunately, the fat doesn’t make the breasts larger. It makes them sag more.
  2. Sleeping facedown won’t make your balloons deflate, but it will change their shape over time. The best snooze style for your breasts is on your side with a pillow under them for support.
  3. Cardio workouts like jogging and aerobics can cause your breasts to bounce around. Make sure your sports bras remain elastic enough to minimize the bounce. This will also reduce breast pain.

Breast sag: how to prevent it

To begin with, sagging breasts is natural for an aging, changing body. In fact, it is an inevitable process.

Therefore, the question isn’t how to prevent it, but how to delay it’s onset.

Wear a proper and well fitting bra, especially when working out.

If you’re thinking of certain workouts that will help prevent breast sag, well, the bad news is that there are little to no muscles in your breasts. Therefore, exercising is not going to help with this case. You should also be weary of creams that claim to lift your breasts – there is no scientific prove that cream can prevent or slow down breast sag, so don’t waste your money on these!

At the end of the day, breast sag isn’t a disease, it is a natural process, so try to accept it and love your body for being healthy.

Personal Trainer Singapore Khit
About Tze Khit
Tze Khit is a distinguished personal trainer with a Bachelor’s Degree in Sports & Exercise Science from Edith Cowan University. Passionate about optimizing human potential, he offers expertise in weight loss, toning, and rehabilitating injuries. His holistic methodology integrates human anatomy, physiology, and bespoke training plans, rooted in initial functional movement screening. Certified by the Singapore Sports Council and holding multiple National Council on Strength & Fitness accreditations, he masterfully employs techniques like myofascial release and neuromuscular activation, ensuring clients achieve their fitness aspirations swiftly and safely.


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