Stretch marks on the skin can result from pregnancy or gaining or losing weight very rapidly. These marks occur when the skin is stretched too tight causing the connective tissue to become damaged, and small tears form lines in the skin. By performing exercises that increase muscle mass, you can form a tight muscle layer under the skin. This will reduce the appearance of stretch marks. Exercises alone, however, will not entirely eliminate stretch marks.
Triceps Extension
This exercise is effective for tightening up loose triceps skin by making it adhere to the arm's muscle mass. Hold a dumbbell in each hand. Sit on the edge of a weight bench or a sturdy chair, and lift the dumbbells up. Let the dumbbells hang behind your head next to your ears, with your elbows forming a 90-degree angle. Flex your triceps muscles and lift the dumbbells straight to the ceiling until your arms are fully extended. Pause briefly, then lower them again until your elbows form a 90-degree angle. Perform 10 times to begin, then work your way up to more repetitions.
Front Squat
This move helps tighten the muscles and skin to remove stretch marks on your thighs, butt and quads. Stand with your feet shoulder-width apart, with a dumbbell in each hand. Cross your arms in front of your chest, and allow the dumbbells to rest on your shoulders. Keep your spine straight and lower yourself down toward the ground, as if you are sitting in a chair. Keep your knees behind your toes and stop when your legs form a 90-degree angle. Drive down into your heels as you push yourself back up to the starting position. Do two sets of 10 repetitions.
Decline Crunch
If you have stretch marks from pregnancy, they are probably mainly on your stomach. Tightening the core and abdominal muscles will help make them less apparent by toning the layers of skin and making it stick to the developing muscles. Place a weight bench in a decline position, and lie face with your feet under the footpads. Link your fingers behind your head, and inhale as you contract your abdominals and curl your head, neck and shoulders off the bench. Flex your stomach muscles for three seconds, exhale, and lower yourself back to the bench. Keep your lower back and butt in contact with the bench at all times. Repeat 10 times to begin.
Side Leg Lifts
Leg lifts work the hip, thigh and butt to keep your skin and muscles firm and reduce the appearance of stretch marks. Lie on your side, using your hand to support your head. Place your other hand in front of you to brace you. Bend your knees slightly and raise your top leg, flexing the muscles at the side of your butt. Hold for two seconds, then lower your leg back to the floor. Repeat 25 sides, then roll to the other side and repeat.
