Loose skin is a circumstance of loosing a lot of weight in a short amount of time. The most common areas where loose skin is seen is the stomach, arms and upper legs, although it can appear in other areas as well. Various easy exercises can be used to build muscle under the skin that can make it more taut.
Walking lunges are an exercise that can tone the muscles in the thighs, glutes and hamstrings. To do these, take a long step forward with your left foot. Lower your body down in this staggered position until your front knee is bent 90 degrees and your back knee is about 2 inches off the ground. Stand back up and step forward with your right foot and follow the same procedure. Take 12 to 15 steps with each foot and do 4 to 6 sets. Make sure to keep your back completely straight when you are lunging and do not let your front knee go past your ankle. To add some resistance, hold on to dumbbells.
Doing squats is another leg exercise that puts more emphasis on the front of your thighs and glutes. To do these, stand with your feet about shoulder-width apart. Lower your body down by bending your knees. Go until your thighs are about parallel to the ground, then squat back up. As with lunges, keep your back straight and do not allow your knees to go past your ankles. You can also place dumbbells across your shoulders with your arms in a criss-cross pattern to add more resistance. Do 12 to 15 reps and 4 to 6 sets.
Tricep kickbacks are done with a light dumbbell and they work the back of the upper arms. To do these, place your right knee on a bench with your left foot planted on the ground behind you. Bend over until your back is about parallel to the floor and hold the dumbbell in your right hand. Keep your upper arm tight against your body and let your elbow bend 90 degrees so the weight is being held down. Extend your arm straight back and squeeze for a second. Slowly lower the weight back to the starting position. Do 12 to 15 reps, switch sides and do 4 to 6 sets.
Bicep curls are done to work the muscles on the front of the arm. To do these, stand with your feet about shoulder-width apart with dumbbells in your hands and your palms facing inward. Curl the dumbbells straight up and twist your little fingers in at the top of the movement. Lower them back down, do 12 to 15 reps and 4 to 6 sets.
A stomach crunches is an ab exercise that can be done on a stability ball to increase the intensity and recruit more muscle fibers. First, come on to the ball on your back. Roll backwards until your head and shoulders come off the ball. When this happens, keep your abs contracted to hold yourself in a straight line. Place your hands on the sides of your head and curl your body up in the air. Squeeze your abs and hold for a second, then lower yourself back to the starting point. Do 12 to 15 reps and 4 to 6 sets.
Planks are an isometric exercise that works the abdominal muscles. To do these, come on to your stomach with your hands directly under your shoulders. Come on to your forearms and place your toes on the ground. Your back should be straight and your toes and forearms should be the only thing touching the ground. Hold for 20 to 30 seconds and release. Do 4 to 6 sets. If you feel these are too easy, place your hands on the ground instead of your forearms.