Loose skin is often the result of rapid weight loss. Although this is a nonlife-threatening circumstance, it can definitely take its toll on self-confidence. When it comes to tightening the skin, the goal is to actually build muscle underneath it to make it more taut. The best approach at doing this involves compound exercises, which recruit multiple muscle groups at the same time. Do 10 to 12 reps and three to four sets of your exercises, then take two days off in between each workout.
Bench Presses
Bench presses are exercises that have a primary focus on the chest, and a secondary focus on the shoulders and arms. Lie on the bench and grab the barbell with a wide grip. Push it off the supports and hold it directly above you. Slowly lower the bar down until it lightly touches your chest and push it back up until your arms are just short of lockout.
Clean and Press
A clean and press is an Olympic-style lift that works every major muscle in the body. Stand in front of a weighted barbell. Bend at the hips and knees and grab the bar with an overhand, wide grip. Lift it off the floor and swing it around so it is at chest height and your palms are facing forward. Push it straight above your head until your arms are just short of lockout. Lower it back to your chest, then back to the ground. Repeat for a set of reps. When you are lifting it up, do it in a smooth motion with a short pause at your chest.
Bent-over Rows
Bent-over rows target your back and arms; they can be done with dumbbells. Stand with your feet shoulder-width apart and hold the weights in front of your body with your palms facing your thighs. Bend forward at the hips until your back is slightly above parallel to the floor. Let your arms hang straight down. Lift the dumbbells up toward your stomach and squeeze your shoulder blades together. Slowly lower the weights back down and repeat.
Dips
Dips target the back of the upper arms where loose skin commonly appears. Line two benches up parallel to each other and slightly wider apart than the length of your legs. Place your hands on the edge of one bench and place your heels up on the other bench. Lower your body down toward the ground and stop when your elbows are bent 90 degrees. Push yourself back up until your arms are almost locked out and repeat.
Twisting Curls
Twisting curls work your biceps, which are the opposing muscles of the triceps. Stand with your feet shoulder-width apart and hold the weights down at your sides with your palms facing in. Lift the weights up and twist your wrists so your palms are facing your chest. Squeeze for a second, lower the weights back to the starting point and repeat.
Squats
Squats are done with a barbell in a squat rack. Step under the bar and lay it across the top of your shoulders behind your neck. Place your hands on the bar in a wide grip and lift it off the supports. Step backward three steps for clearance and place your feet in a shoulder-width stance. Keep your back straight and lower your butt toward the ground by bending your knees. Stop when your thighs parallel the floor, stand back up and repeat. Do not lock your knees when you come to a standing position.
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