Loose skin happens when you lose a lot of weight in a short period of time. The most common areas are legs, butt, arms and stomach but can be found in other areas as well. The gym is flooded with machines such as treadmills, stationary bikes and weight racks that can help you achieve a firmer, leaner body. With the right exercise and healthy diet, you can tighten and strengthen those areas.
1. Join the Circuit
Circuit training is a great way to burn calories and tone your whole body while moving through fast workouts. A circuit training session has usually eight to 10 stations and instead of resting, you move quickly to the next station. A circuit training class can usually last 45 minutes to an hour and should be performed at least three days out of the week. According to American College of Sports medicine, you can burn more calories by upping your pace. Grab a pair of lightweight dumbbells and move through a series of high intensity exercises three times without stopping. For example, for two minutes you could jump rope, followed by 30 seconds of bicep curls to build and strengthen muscles, which can eventually help your skin feel tighter. Next, you might use a stationary bike for two minutes then perform pushups for an additional 30 seconds.
2. Get Tight with Yoga
Yoga tones and strengthens your body. While it can also be relaxing, yoga can tighten and firm loose skin as you perform different postures that stretch the skin which may improve elasticity. Once the elasticity improves, your skin can contract to reduce loose skin. The Up Dog is a position that targets your arms, chest and back. Begin in a plank position with your palms on the floor, shoulder-width apart. Lower hips and tops of feet while lifting your chest through your arms. Keep chin forward and shoulder pressed back. Hold while pressing through your palms for five deep breaths, then return to the plank position. Repeat this exercise five times. You can perform yoga six days out of the week.
3. Tread it Out
Not only does running burn a lot of calories, it also helps to tighten and lift your butt while firming quadriceps, hamstrings, calves, hip flexors and abdominals. Running targets your lower body by helping to tighten and build lean muscle mass by continuously contracting the muscles in your legs. Treadmills are a popular piece of equipment at the gym because of their major cardiovascular benefit, adjustable speed and the ability to incline. While running, you're increasing the endurance of these muscles and improving their shape. Include running on a treadmill for 15 to 30 minutes five days a week.
4. Get Your Dance On!
Hip-Hop, Zumba and Latin dance are all effective ways to interact with others and tone those loose areas while having fun. Any dance class you try at the gym will help you raise your heart rate, improve muscle strength, coordination and balance. These dance classes usually last 30 to 50 minutes and can be performed three days out of the week. The American Council on Exercise states that because it is a high energy and motivating option, dancing not only strengthens your body but tones muscle with intense quick movements -- and this can have a positive effect on loose skin areas. ACE also suggests that dance classes play an important role in successful aging, as well as improving memory.
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