Loose, sagging skin in the lower abdomen might be caused by pregnancy, aging or rapid weight loss. During pregnancy and weight gain, the skin is stretched beyond its original capacity and, like a stretched-out sweater, the skin doesn't snap right back into place. Also, as the skin ages the combination of gravity and loss of elasticity can cause sagging skin in the abdominal area. While there is no quick-fix for sagging skin, a healthy diet and abdominal exercises may help to bring back some tautness to your tummy.
The Basics
Step 1
Eat a healthy diet that is comprised of fruits and vegetables, grains, lean protein and low-fat dairy products. Avoid sugary, processed or fatty foods that may cause you to put on extra weight.
Step 2
Drink at least 8 glasses of water per day. Water hydrates the skin and keeps it healthy by removing waste products stored in the skin cells.
Step 3
Exercise regularly for at least 150 minutes per week. An effective exercise program combines cardiovascular, aerobic exercise with strength training. Try to aim for three to four days of moderate aerobic exercise like swimming, jogging or the elliptical machine, and two to three days of strength training using freeweights or the weight machines at your gym.
Lower Abdominal Exercises
Step 1
Practice yoga cobra pose to tone and stretch the muscles of your lower abdomen. Lie face down on your stomach with the tops of your feet flat on the floor. Press your palms into the floor on either side of your chest. Straighten the arms and lift the shoulders, upper back and chest off the floor without straining your lower back. Breathe deeply into the abdomen for 15 to 30 seconds and release back down to the floor.
Step 2
Try vertical toe touches. Crunches and sit-ups work all of the abdominal muscles, but if you engage the legs as well you'll target the lower abdominals. Lie on your back with your feet flat on the floor and knees pointing upward. Extend both of your legs toward the sky and straighten them as best as you can. Reach your hands behind your thighs and curl up to reach your legs. As you curl closer to your legs, let the hands move further up the legs toward your toes. Release and repeat for 15 to 30 repetitions.
Step 3
Challenge yourself with hanging leg raises. You may only be able to do one or two at first, but stick with this difficult exercise and you'll see results in your lower abdomen. Hang on to a pull-up bar with both hands, or stand on a leg-raise machine at your gym. Engage your core abdominal muscles and bring your knees in to your chest for a modified version of the exercise. For the full exercise, use your stomach muscles to bring your legs straight out in front of the body at a 90-degree angle. Repeat as many times as you can until you tire.
Tips and Warnings
- If you do not see any improvement in the tone of your abdominal skin after several months of healthy dieting and exercise or your loose skin is the result of extreme weight loss, consider speaking to a plastic surgeon about surgery to remove some of the excess skin.
- Do not attempt to lose more than 1 to 2 lbs. of fat per week. This helps your skin recover from weight loss and reduces the risk of sagging skin.
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