Strength Exercises to Tighten Loose Skin All Over – Losing weight or navigating the natural changes that come with aging can leave some of us feeling self-conscious about saggy skin. While it’s completely normal—and even a testament to your hard work and resilience—it’s also understandable to want to feel more comfortable and confident in your body.
The good news? You have the power to make a difference through strength training. By building and toning muscle, you can naturally reduce the appearance of loose skin while embracing a stronger, healthier version of yourself.
“Strength training isn’t just about aesthetics—it’s about reclaiming your body and celebrating its incredible potential,” says Sarah Bennett, a certified personal trainer with over 15 years of experience. “Muscle provides structure and support under the skin, helping to smooth out areas where sagging may occur. Plus, it boosts metabolism, improves posture, and enhances overall vitality.”
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Five Targeted Strength Exercises to Tone and Transform
1. Curtsy Lunge
“The curtsy lunge is fantastic for targeting the gluteus medius, which helps shape and lift the backside,” says certified trainer Sarah Bennett. This move not only firms up loose skin in the lower body but also enhances stability and functional strength for activities like climbing stairs or hiking.
Also Read: 7 Best Exercises to Maintain and Build Total-Body Muscle
The curtsy lunge is a unique twist on traditional lunges that targets your glutes, quads, and inner thighs while improving balance and coordination. Stand tall with feet hip-width apart, holding a dumbbell in each hand (optional). Step one leg diagonally behind the other, as if performing a curtsy, and lower your hips until both knees are bent at approximately 90 degrees.
Keep your chest up and core engaged. Push through the front heel to return to the starting position, then repeat on the other leg. Alternate legs for each rep.
2. Squats
“Squats are one of the best moves for shaping your legs and glutes, giving you a firmer, more defined lower body,” explains Bennett. This exercise provides structure under the skin, reducing the appearance of sagging.
Squats are a full lower-body workout that targets your quads, glutes, hamstrings, and core, helping to create a lifted, toned appearance. Stand with feet slightly wider than shoulder-width apart, toes turned out slightly. Push your hips back and bend your knees to lower into a squat, keeping your chest up and weight in your heels.
Go as low as feels comfortable without rounding your lower back, then press through your heels to return to standing. Keep your knees tracking over your toes and avoid letting your chest collapse forward.
3. Bent-Over Rows
“Rows strengthen your posterior chain, which supports better posture and reduces the appearance of sagging in your upper back,” says Bennett. This move helps you stand taller and feel stronger.
Bent-over rows target your upper back, shoulders, and biceps, helping to counteract poor posture caused by sagging skin or weakened muscles. Hold a dumbbell in each hand and hinge forward at your hips, keeping your back flat and core engaged. Your torso should be at roughly a 45-degree angle.
Let the weights hang straight down with palms facing each other, then pull the dumbbells toward your torso, squeezing your shoulder blades together. Lower them back down with control. Avoid shrugging your shoulders—focus on pulling with your back muscles.
4. Tempo Barbell Back Squat
“Tempo squats are incredible for building muscle endurance and control while firming up the legs and glutes,” explains Bennett. This exercise not only reduces the appearance of sagging skin but also strengthens your entire lower body, supporting better posture and mobility for daily life.
Also Read: Sculpt Abs and Burn Belly Fat Fast With This 10-Minute Strength Routine
The tempo barbell back squat adds an element of control and time under tension to the classic squat, maximizing muscle engagement and strength gains. Start by positioning a barbell across your upper back, hands gripping the bar slightly wider than shoulder-width apart. Stand with feet shoulder-width apart, toes slightly turned out.
Slowly lower into a squat over 4 seconds, keeping your chest up, core tight, and weight in your heels. Pause briefly at the bottom, then drive through your heels to return to standing in 2 seconds. Maintain a steady pace throughout the movement.
5. Plank Hold
“Planks tone your abs and stabilize your core, which can help smooth out loose skin around your midsection,” says Bennett. This move strengthens your entire core, providing a firmer base and enhancing posture for long-term benefits.
Planks are an isometric exercise that builds endurance in your core, shoulders, and glutes while protecting your spine and midsection. Start in a forearm plank position with elbows under shoulders and body in a straight line from head to heels.
Engage your core by imagining pulling your belly button toward your spine. Hold the position for 20-60 seconds. Avoid letting your hips sag or rise too high—keep your body in a straight line.
