If you've lost weight or have a high fat-to-muscle ratio as the result of a lack of exercise, you may have a of loose excess skin hanging around. You don't need complicated, extensive exercises or equipment to loosen tight skin. There are some easy yet effective exercises you can incorporate into your regular workout routine to tighten and tone your body, which are simple to do even if you are just getting started with exercise. Stick to targeted strength training exercises to build more muscle, which causes your loose skin to wrap tightly around it.
Standing Calf Raises
Standing calf raises are the most effective exercise for targeting the calf muscles, and they are also easy to do. Start in a standing position on a low block, your heels hanging off the back. With your feet shoulder-width apart and keeping your back straight, stand up so your weight is on the balls of your feet. Slowly lower back down to your starting position. Repeat.
Dumbbell Lunge
The forward lunge exercise targets the lower body, primarily the glutes, quads and hamstrings. Stand straight up holding a dumbbell in each hand, your palms facing in. Lunge forward with one leg, until your back knee is nearly touching the floor, forward foot flat. Push up off your heels to return to your starting position, then repeat with your other leg.
Toe Taps
Toe taps work the gluteal muscles in your buttocks, creating a tight, toned behind. Lie flat on your back on the floor, your arms down at your sides, palms flat. Lift your legs together so your thighs are perpendicular to the floor, then tap your toes on the floor, first with your left foot and then with your right. Continue, alternating feet.
Situps
Situps target the abdominal muscles, tightening loose skin and slimming your waistline. Lie flat on the floor or on a flat bench with your legs anchored under the foot brace. Bend your arms and rest your hands on the back of your head. Engage your core and raise your torso up, bringing your chest to your knees. Lower yourself back down and repeat.
Biceps Curls
To tighten loose skin on the upper arms, bicep curls are one of the easiest yet most effective exercises. Also commonly referred to as dumbbell curls, this exercise targets the bicep muscles, which sit on top of your upper arms. Stand straight up, your arms fully extended down at your sides, holding a dumbbell in each hand, palms in. Flex one arm, bringing the weight up toward your chest. Keep your arm close at your side during the movement. Lower your arm back to its starting position, then repeat with your opposite arm.
Dumbbell Triceps Kickback
The triceps often have saggy, loose skin. To work the triceps muscles and tighten your skin, include the dumbbell triceps kickback exercise in your routine. Start in a standing position, one foot a few feet in front of the other. Grasping a dumbbell in your left hand, bend at the elbow so your arm is on a 90-degree angle, resting your right hand on your right thigh. Keeping your back straight, lean forward slightly. Slowly extend your left arm back until it's completely straight, keeping your arm close to your body during the movement. Lower your arm back to its starting position. Repeat, then switch arms.
Considerations
As a beginner to exercise, start with eight to 12 reps of each exercise. Use 5- to 10-pounds of weight and only increase the amount of weight when you can complete a full 12 reps without impairing your form. According to the American Council on Exercise, it is ideal to increase the weight by 5 percent increments to avoid potentially injuring yourself by using too much weight. Always consult your doctor before starting with any new exercise plan.
References
Writer Bio
Michelle Dawn has written professionally since 2005, covering a variety of topics over that time, the majority of that work focused on health and well-being. A Registered Holistic Nutritionist and Certified Yoga Instructor, she enjoys teaching others how to live their healthiest, happiest life.