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The Best Exercises To Get Rid Of Sagging Skin After Weight Loss, Trainer Says

Incorporate strength training into your routine.
FACT CHECKED BY Alexa Mellardo

One of the biggest problems to address after losing a dramatic amount of weight is loose, sagging skin. The areas that are usually the most affected after weight loss include the arms, chest, and stomach. A common solution many people opt for is surgery to tighten things up. But some folks may not be eligible for it, they may not want to incur the expense, or they simply might not want to have surgery. The good news is, we've rounded up the best exercises you can do to get rid of sagging skin after weight loss.

You can improve the rate of skin tightening by adding strength training to your workout routine. Building muscle in those common areas will help to fill it in. If you'd like to get rid of sagging skin, here are some movements to incorporate into your daily exercise routine. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Incline Dumbbell Bench Press

incline dumbbell bench press
Tim Liu, C.S.C.S.

Begin this exercise by lying on an incline bench with a dumbbell in each hand. Hold them straight up above you with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights down toward your chest. Get a good chest stretch at the bottom, then press the weights back up to the starting position, squeezing your upper pecs and triceps at the top. Complete 3 sets of 8 to 10 reps.

Related: The Best Ways To Increase Your Visceral Fat Burn While Walking, Trainer Says

Lat Pulldowns

Tim Liu, C.S.C.S.

Grip the lat pulldown bar with your palms facing away from you just outside your shoulders. Lean back slightly, and pull the bar down toward your sternum with your elbows, squeezing your lats at the very bottom of the movement. Resist on the way up, maintaining tension in your lats. Get a good stretch at the very top by letting your shoulder blades come up before performing another rep. Perform 3 sets of 8 to 10 reps.

Related: Secret Exercise Tricks To Tone Sagging Arm Skin While Walking, Trainer Says

Dumbbell Row

trainer doing dumbbell row exercise
Tim Liu, C.S.C.S.

Position yourself parallel to a bench so that one hand and knee are firmly planted on the surface for balance. Grip a dumbbell with your opposite hand and your arm extended straight down toward the floor. Then, begin the motion by pulling the dumbbell up towards your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm back down, and get a nice stretch at the bottom before performing the next rep. Complete 10 to 12 reps for each arm.

Overhead Rope Triceps Extensions

overhead rope extensions
Tim Liu, C.S.C.S.

Gripping the rope attachment, take a step forward, and bring the rope above and behind your head. With your torso forward and arms straight, bend from your elbows until your biceps touch your forearms. Get a good triceps stretch, then fully extend your arms, flexing your triceps to finish. Perform 12 to 15 reps.

Incline Dumbbell Curl

incline dumbbell curl
Tim Liu, C.S.C.S.

Lying flat on an incline bench, grab a pair of dumbbells with your palms facing up and arms fully extended. Keeping your elbows tucked against your sides, curl the weight up, flexing your biceps hard at the top. As you lower the weight, resist by using your biceps and get a good stretch at the bottom. Complete 3 sets of 10 to 12 reps.

Decline Bench Leg Raise

decline bench leg raises
Tim Liu, C.S.C.S.

Position your upper back on a decline bench with your arms holding the handle. Flatten your lower back, then begin lifting your feet towards you. Once your legs are in front of you, kick them up as high as you can. Flex your abs hard at the top, then lower slowly under control while maintaining tension in your core. Return to the starting position before performing another rep. Complete 10 to 15 reps.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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