Exercises for loose skin after weight loss may help you achieve a firmer appearance. As with reducing the appearance of cellulite, when you build muscle, you may be able to reduce the effect of loose skin. When there's a substantial amount of loose skin following rapid weight loss, surgery may be the only option. Performing resistance training builds muscle to create a firmer appearance and better body image.
Buttocks and Thighs
Squats and quadruped hip extensions firm your buttocks and thighs. These two exercises have the greatest "butt beautifying potential," according to a 2006 study by the American Council on Exercise. Perform the quadruped hip extension on hands and knees on a mat or carpet. Lift one leg, keeping your knee bent at a 90-degree angle, raising your foot toward the ceiling. Perform 8 to 12 repetitions and then repeat the exercise with the other leg. Stand with your feet shoulder width apart, tighten your abdominals and lower your hips until they're parallel with the floor. Repeat for up to 15 slow repetitions.
Upper Body
Lifting dumbbells develops your arm muscles for shapelier, firmer arms. Biceps curls strengthen the front of your upper arm and triceps exercises, such as triceps dips and triceps extensions, develop the back of your upper arm. The triceps contribute more to the size of your arm to help fill in the loose skin after weight loss.
Using 1-lb. to 3-lb. hand weights during your cardio sessions offers a convenient way to increase the benefits of your exercise, if your doctor approves. Add this resistance training three times a week to help firm your upper body. For example, perform shoulder presses, lateral raises, front raises and curls while marching in place.
Core Training
Engage in core training at least three times a week. Training your core protects your back and spine and adds power to your movements when you exercise. Increasing the size of your back muscles and obliques, the muscles that run at angles along your sides will help take up some slack in your loose skin. Although your abdominal muscles don't tend to increase in bulk, strengthening them protects your back and improves your posture to enhance your self-image. Perform crunches, the bicycle exercise, the plank and the side plank.
Considerations
How much loose skin you have, whether you have a history of going up and down in weight, your age and your health habits effect your skin elasticity and the results you can achieve.
Using hand weights during cardio increases your calorie burning to promote weight loss or weight maintenance. Don't use hand weights above 3 lbs. during cardio. Heavier weights can cause injuries.
Include a yoga practice in your weekly exercise program. Yoga promotes relaxation and body acceptance. It also improves your muscle strength, flexibility and balance to increase your stamina and reduce your risk of injuries and falls.
References
- NetWellness University of Cincinnati; Weight Loss and Saggy Skin; Rachael Dotson, B.S.; September 2007
- American Council on Exercise; Exercise and Cellulite; 2009
- Beaumont Hospitals: Bariatric Surgery Frequently Asked Questions
- American Council on Exercise; Glutes to the Max; Mark Anders; 2006
- American Council on Exercise; Do the Benefits Outweight the Risks if Individuals Hold Dumbbells...; Cedric Bryant; December 2009
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