What kind of exercise can make the skin firm after weight loss

Skin laxity after weight loss can be improved through exercise methods such as aerobic exercise, strength training, flexibility training, core training, and high-intensity interval training. Skin laxity may be related to factors such as rapid weight loss, loss of collagen, and insufficient muscle mass, usually manifested as symptoms such as sagging of the abdominal or limb skin and reduced elasticity.

1. Aerobic exercise

Aerobic exercises such as jogging, swimming, and cycling can promote blood circulation and help metabolize excess subcutaneous water and fat. Regular aerobic exercise can stimulate the activity of dermal fibroblasts and help maintain skin elasticity. It is recommended to exercise 3-5 times a week for at least 30 minutes each time, and to maintain a heart rate between 60% and 70% of the maximum heart rate during exercise.

2. Strength training

Resistance training such as squats, hard pulls, and bench presses can increase muscle volume and fill the space left by fat loss. Muscle growth pulls on skin tissue and promotes collagen remodeling. Train 2-3 times a week for the large muscle group, using a weight-bearing regimen of 8-12 times per group, and promptly supplement high-quality protein after training.

3. Flexibility Training

Stretching exercises such as yoga and Pilates can improve skin microcirculation by inducing multi-directional traction through changes in body position. Some twisting postures can stimulate internal organs and promote the elimination of toxins. It is recommended to practice 3-4 times a week, with each stretching movement lasting 15-30 seconds, and pay attention to the enhancement effect of abdominal breathing.

4. Core Training

Core muscle group exercises such as plank support and abdominal curling can strengthen deep abdominal muscles and generate inward tightening force on relaxed abdominal skin. Enhanced core muscle strength can also improve body posture and reduce skin sagging caused by gravity. During training, the movement speed should be controlled to avoid relying on inertia, and it is best to achieve slight muscle tremors in each group of movements.

5. High intensity interval training

HIIT exercises force the body to break down fat by rapidly consuming glycogen, while stimulating the secretion of growth hormone. This exercise mode can achieve both weight loss and skin tightening simultaneously, making it suitable for people who have reached the BMI standard but have local laxity. Adopting a cycle mode of 20 seconds high-intensity+40 seconds rest, with a total duration not exceeding 20 minutes. During exercise, it is necessary to ensure a daily water intake of at least 2000 milliliters and supplement citrus fruits rich in vitamin C and seafood rich in zinc. When taking a shower, alternating hot and cold water can be used to rinse the relaxed areas, with a water temperature difference controlled within 10 ℃. Wear shapewear with moderate pressure during sleep to avoid unilateral pulling of the skin caused by sleeping on one side. If there is itching or worsening of stress marks on the skin after exercise, it is necessary to consult a dermatologist in a timely manner.