Tightening loose skin on the thighs after weight loss has nothing to do with the skin itself. Instead, you need to focus on the larger muscles that reside underneath. The quadriceps are on the front of the thighs and the hamstrings are on the back. Bulk these muscles up with weight training exercises and you will give your skin a tighter look.
Step 1
Position a barbell across your shoulders to do split squats. Stand with your right foot forward and left foot behind you. Keep your back straight and core tight as you bend both knees and lower your body down. Stop when your left knee is just above the floor and right thigh is parallel to the floor. Stand up, repeat for 10 to 12 repetitions and switch sides.
Step 2
Grab a pair of dumbbells to do step-ups on a bench or exercise platform. Stand behind the bench with your feet together and dumbbells at your sides. Step onto the bench with your left foot, then right foot. Step down with your left foot, then right foot and repeat. Do 10 to 12 reps, and switch your lead foot.
Step 3
Sit on the seat of a leg extension machine to do leg extensions. Place your feet under the padded crossbar, sit back on the seat and grab the support handles by your sides. Keep your upper body still as you bend your knees and raise the lever arm. Stop when your legs are straight, but do not lock out your knees. Lower the lever arm back down and repeat for 10 to 12 reps. Do not let the resistance completely off when you lower the lever arm.
Step 4
Execute a set of Romanian deadlifts with a barbell. Start from a standing position with your feet together. Hold the bar in front of your thighs with a shoulder-width grip and lift your right foot off the floor. Bend forward at the waist as you raise your right leg in the air behind you. Bend your left knee slightly as you do this and lower the bar toward the floor. Stand back up, keep your foot slightly off the floor and repeat. Do 10 to 12 reps and switch sides.
Step 5
Lie face-down on a hamstring curl machine to do leg curls. Position the lower back part of your legs under the padded support bar and grasp the handles under the bench of the machine. Keep your hips down on the bench as you bend your knees to move the lever arm. Stop when your heels are by your butt and slowly lower the arm back down. Repeat for 10 to 12 reps.
Tips and Warnings
- Perform four or five sets of each exercise and use the heaviest weights you can for maximal gains. Take one or two days off in between each session to allow for recovery.
Things You'll Need
- Barbell
- Dumbbells
- Weight bench
- Leg extension machine
- Leg curl machine
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