Saggy skin on your stomach can stem from several causes, such as rapid weight loss, pregnancy and aging. Doing hundreds of crunches may seem like a solution, but targeted exercises alone will only provide minimal results. You can tone loose areas of your body by developing lean muscle and losing fat. Building muscle helps fill in the excess space between your skin and muscles. Integrating targeted abdominal workouts into your full-body exercise program and making healthy changes to your diet will help you tone up and tighten loose skin on your stomach.
Step 1
Train your abs and core two to three days per week after your strength training workouts to develop your abdominals, external obliques and erector spinae or lower back. Perform exercises to target each section of your abdominal muscles, such as reverse crunches for your lower abs, Russian twists for your external obliques, v-ups for your upper and lower abs while stimulating your lower back, and bicycles to engage your upper and lower abs while activating your external obliques. Execute each exercise for four sets of 25 repetitions.
Step 2
Perform plank holds at the end of your abdominal workouts to work your core muscles simultaneously. Hold your body in a pushup position on your elbows for 60 seconds. Avoid arching your back and keep your abs tight. Repeat for three sets.
Step 3
Participate full-body strength training workouts three days per week to increase lean muscle, boost metabolism and help give your body a tighter appearance. Include several compound exercises, which stimulate multiple muscle groups at the same time, to improve the effectiveness of your workouts. Perform exercises such as overhead shoulder press, lunges, triceps dips, squats, pushups and pullups for four sets of 10 to 12 reps.
Step 4
Engage in cardiovascular intervals to burn off excess fat that can worsen the appearance of saggy skin. Pedal on a stationary bike at a slow pace with high resistance for two minutes, then pedal at a fast pace with low resistance for two minutes. Perform intervals on a variety of cardio machines, such as the elliptical trainer, treadmill or step mill.
Step 5
Decrease your calorie intake to help create a calorie deficit and help you lose fat. Record everything you eat using an online weight management tool, such as The Daily Plate. Reduce your calorie consumption by 200 to 300 calories per day.
Step 6
Follow a diet that consists of nutrient-dense foods to fuel your workouts and aid in fat loss. Consume foods in their natural form, such as lean meats, skinless poultry, whole grains, vegetables, fish, eggs, low-fat cheeses and fruits. Avoid processed foods that contain large amounts of fats, sodium and chemical preservatives.
References
- Bodybuilding.com: How to Get a Six-Pack; Vince DelMonte
- "Personal Fitness Trainer Manual: Fundamentals"; National Federation of Professional Trainers; 2008
- "Sports Nutrition Manual"; National Federation of Professional Trainers; 2006
- Bodybuilding.com: Cardiovascular Basics: Hugo Rivera
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