Practicing push-ups, leg lifts, squats, and planks can help firm the skin and muscles, reduce sagging, after weight loss from dieting.
Diets and supplements are effective in losing weight, but they cannot help firm the body, making the skin on the arms, thighs and abdomen loose, causing loss of confidence.
Below are 5 exercises that people losing weight can do to improve this condition.
Deadlift helps increase muscle mass and reduce sagging skin, especially when sagging skin is a result of weight loss.
Additionally, this exercise also addresses muscle weakness and improves posture.
Beginners who are new to deadlifting should have a coach guide them.
Remember to use light weights, maintain a slight curve in your lower back, and use your buttocks and legs to reduce stress on your back.
2. Leg lifts
Leg lifts are a way to train core muscles and improve balance. They also tone your legs and buttocks and can be done anywhere.
First, the practitioner lies on their back or side, with their legs straight. Slowly lift one leg into the air, keeping the other leg close to the floor.
Notice the raised leg in a straight position, hold for a few seconds before slowly lowering the leg to the ground and repeating with the other leg.
Gradually increase the number of times as your legs get stronger.
Push-ups affect the triceps, chest, and front of the shoulders; Supports muscle building and firming flabby arms after weight loss.
However, practitioners can easily feel pain in their wrists when trying to do push-ups.
To practice properly, each person should avoid leaving the distance between the hands too far or pointing too far forward.
Hands should be just a little wider than shoulder width.
When lowering your body, press your elbows close to your body, do not spread your elbows sideways.
Squats can help tighten sagging skin on the legs thanks to its ability to build muscle mass in the legs and thighs.
As muscles grow, they fill in excess skin and make it look firmer.
Practitioners need to stand with their feet shoulder-width apart and arms straight out in front of them.
Slowly bend your knees down into a sitting position, pay attention to keeping your back straight, your thighs perpendicular to your toes and maintain the position for 5 seconds. Do three times, 10 reps each time.
Plank forces the practitioner to tighten the core muscles including the hips and glutes for a long time.
This doesn't cause the skin to shrink as quickly, but it does help the belly look firmer.
To practice properly, you should start in a prone position. Then, put your elbows perpendicular under your shoulders, tiptoe and lift your body up.
At this point, you need to keep your back, hips and neck in a straight line for 30 seconds. Return to the old position and repeat 3-5 more times.
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