What Exercises Treat Sagging After Weight Loss?
Adopting an exercise routine is one of the things we can do to combat sagging after weight loss. A training that includes aerobic and physical resistance activities can help us regain that muscle and skin firmness. Do you want to discover some options?
Benefits of physical exercise
Many of us know that regular physical exercise gives us vitality and health. What we may not be aware of is that, over time, it is one of the best things we can do to have a good quality of life. which are your main benefits?
According to research published in Cold Spring Harbor Perspectives in Medicine , continued physical exercise increases life expectancy and can lower the risk of about 40 chronic diseases. In particular, it could minimize the risk of:
- Type 2 diabetes.
- Cardiovascular diseases.
- Diseases of the respiratory system.
- Mental disorders.
- Overweight and obesity.
- Immune system diseases.
On the other hand, as detailed in a publication in Health Promotion Perspectives , options such as strength training can help increase muscle mass and tone, strength and endurance. It is, therefore, a good option when the objective is to combat sagging and excess weight.
Tips to eliminate sagging
When the problem of flaccidity is cutaneous, we can also take into account other recommendations to combat it. A good diet, the practice of relaxation techniques and the use of firming products can complement physical exercise for better results.
In addition, it is advisable to consult a dermatologist to learn about other treatment options. According to information in the American Academy of Dermatology, methods such as creams with retinoids and substances that help produce collagen can contribute. Methods such as ultrasound, radio frequency, and laser resurfacing can also be tried.
About exercises against sagging
It is important to do a basic workout, at least three times a week, and add power to the movements as you gain resistance. Increasing the size of the muscles of the back and obliques will help to firm the areas where there is sagging.
And while the abdominal muscles do not tend to bulge, they strengthen them and help protect the back and improve posture, as with the abdominal exercises, plank, side plank and bicycle.
Upper body, arms training
Using weights helps build arm muscles, and helps to get firmer arms ; Bicep training strengthens the front of the arm and triceps exercises, such as extensions, help develop the back of the arm, and also plump up loose skin after weight loss.
- You should use weights of between 500-1000 grams in cardio sessions at least three times a week to help firm your upper body, such as arm raises, twists and extensions, while you execute the march.
- In addition, performing this cardio session increases calorie burning to promote weight loss or weight maintenance.
Leg and glute training
Performing squats and hip extensions helps to firm the glutes and thighs:
- Stand on a mat, on four supports.
- Stretch your leg, to carry out the extension of the hips and knees.
- While keeping your knee bent at a 90-degree angle, straighten your other leg, lifting your foot toward the ceiling.
- Do 8 to 12 reps and then repeat the exercise with the other leg.
Let’s do it!
Doing various exercises is one of the best ways to deal with sagging after losing weight. However, to achieve good results it is important to be constant with your practice and, above all, to complement it with other good habits.
It is useless to do strenuous routines if it is not accompanied by a healthy diet, water consumption and other key habits to take care of the figure. Therefore, make sure to train daily, eat healthy and avoid bad habits such as alcohol and tobacco consumption.
