The satisfaction of achieving significant weight loss can soon turn to frustration with the appearance of loose skin, especially in the lower abdominal area. With weight gain, skin stretches to accommodate excess body fat. As body fat is reduced, your skin loses elasticity, causing the skin to sag. This is more prevalent with aging and rapid weight loss. Exercise can help to firm the lower abdominal area. While the excess skin will not disappear, over time exercise will improve muscle tone and the affected area will appear to tighten up.
Plank Exercise
The plank exercise is a yoga pose requiring your muscles to contract to hold a position. Start in an extended pushup position, face down, with your arms extended and your palms on the floor. Extend your legs, placing your toes on the floor. Contract your abdomen to maintain an aligned incline position; avoid arching your back. Hold the position for five full breaths, working up to 10. To modify the exercise, bend your knees and place them on the floor, maintaining an aligned incline position.
Bicycle Exercise
This exercise targets your upper and lower abdomen. Lie on your stomach, bending your elbows and placing your hands behind your head. Bend your knees and bring your legs toward your chest. Begin the exercise by extending one leg at a 45-degree angle from the floor while bringing your opposite elbow toward the bent knee. Continue the exercise by bending your straight leg, extending your bent leg, and bringing your opposite elbow toward the bent knee. Continue alternating your legs between bent and extended positions, bringing your opposite elbow toward your bent knee. Contract your abdominal muscles to avoid arching your back. Work slowly and with control, completing up to 20 repetitions on each side.
Reverse Crunch
This exercise targets your lower abs. Lie on your back with your knees bent and your feet flat on the floor. Extend your arms at your side or place your hands under your buttocks to lift your hips from the floor. Begin the exercise by contracting your abdomen, crunching your ribs down and pulling your knees toward your chest. Lift your legs from your hips and not from your knees. Hold, and then slowly lower your legs back to the starting position. Complete up to 20 repetitions without arching your back.
High Chair Leg Raises
This exercise is performed on a high abdominal chair (this resembles a regular chair, but doesn't have a seat). Hold your body up by bending your arms, placing your forearms on the side pads. Extend your legs down toward the floor placing your feet on the foot rests. Begin the exercise by bending your knees, bringing them up toward your chest. Hold, and then slowly lower your legs back toward the starting position, keeping them off of the foot rests. Work up to three to four sets of 10 to 15 repetitions.
References
- Bodybuilding: Battling Loose Skin, Stretch Marks, Gyno and Winning
- Best Abs Exercises: Discover the Best Plank Exercise Routines to Get Flat, Tight Abs
- Best Abs Exercises: Learn the Best Workouts to Tone Your Lower Abdominal Muscles
- Abs Exercise Advice: Lower Abdominal Exercises More Important Than You Think
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