Looking To Lose Loose Skin?
You’ve put in the effort, shed the extra pounds, and now you’re left dealing with skin that hasn’t quite caught up with the rest of your body. It’s a common and completely normal part of major weight loss, but it doesn’t have to stay that way. While no exercise works overnight miracles, the right combination of strength training and resistance-based workouts can help your skin gradually regain firmness. So, here are 20 workouts meant to tighten loose skin and boost your confidence.
U.S. Army photo by Sean Kimmons on Wikimedia
1. Incline Dumbbell Chest Press
Set at a 30-degree angle, this compound move targets the upper pectoralis major, shoulders, and triceps to enhance muscle tone and definition. Consistent training of this exercise with proper form helps tighten loose skin on the upper body, revealing a firmer, more balanced chest shape.
Incline Dumbbell Press by Renaissance Periodization
2. Plank Variations (Side, Forearm, Extended)
Start with forearm planks to give those wrists a break while building core strength, then spice things up with side planks to sculpt those waistline-defining obliques. Plus, extended planks bring extra shoulder stability and deep muscle engagement for total-body firmness.
Forearm Side Plank by Dr. Chris || Pelvic Floor Physical Therapist
3. Pull-Ups
The intricate mechanics of pull-ups showcase a masterpiece of compound movement, simultaneously activating muscle chains across the back, shoulders, and arms. Different grip positions selectively target these muscle groups, and the comprehensive engagement pattern promotes skin-tightening benefits.
Cpl. C.J. Yard, USMC on Wikimedia
4. Barbell Squats
Barbell squats ripple outward to activate major leg and glute muscles. As these muscles develop and strengthen, they provide natural scaffolding that gently lifts and firms loose skin around thighs and hips—especially when challenging weights amplify results.
Lance Cpl. Christian Salazar on Wikimedia
5. Tricep Dips
Those pesky triceps finally meet their match with this arm-sculpting superstar exercise. Targeting the back-of-arm muscles while recruiting chest and shoulder stabilizers, tricep dips deliver a multi-muscle workout using either parallel bars or a trusty chair, with ground-based modifications for fitness newcomers.
Tricep dips on floor by The Fit Ninja
6. Deadlifts
Fitness experts consistently rank deadlifts as one of the most powerful strength-building moves in existence. That’s because this compound exercise strategically builds muscle mass across your back, glutes, hamstrings, and core, helping fill out loose skin post-weight loss for enhanced body composition.
7. Russian Twists
This dynamic core exercise targets the oblique muscles, helping tighten the waistline through controlled rotational movement. Adding weights increases resistance and muscle engagement, but even bodyweight variations deliver results—especially when you lift your feet to amplify balance.
Russian Twist Tutorial - Proper Form and Technique by Runna
8. Bicycle Crunches
When fitness experts crown an exercise as one of the most effective ab moves, it's worth noting, and bicycle crunches earn that distinction handily. The signature twisting motion activates obliques, particularly sculpting the rectus abdominis and addressing post-weight-loss skin concerns through slow execution.
Polona Mitar Osolnik on Pexels
9. Hip Thrusts
Sit on the floor with your upper back resting against a sturdy bench and feet flat, hip-width apart. Roll a barbell over your hips, engage your core, press through both your heels, and lift your hips until your body forms a good straight line.
Bodyweight Hip Thrust by Heartmybody Fitness
10. Overhead Shoulder Press
Watch how your core springs into action during the standing overhead press, creating a surprising power partnership with your shoulders. This full-chain synergy amplifies the exercise's impact, as dumbbells or barbells drive deltoid definition.
Dumbbell Shoulder Press (Standing) by Stronghold Health & Performance
11. Leg Press Machine
While horizontal and angled leg press machines offer different training angles, both excel at targeting key muscles through adjustable foot positions. Moreover, this controlled resistance approach enables progressive strengthening that helps tighten and tone post-weight-loss leg appearance.
Kenosha YMCA - How to Use the LifeFitness Seated Leg Press by Kenosha YMCA
12. Lunges
Begin your lunge mastery with stationary versions, as they're wonderfully beginner-friendly. Once confident, graduate to walking lunges to sprinkle in balance and coordination magic. And lastly, add weights to supercharge those thigh-tightening, glute-strengthening benefits into pure transformation gold.
U.S. Air Force photo by Senior Airman Myles Stepp on Wikimedia
13. Rowing Machine Workouts
The steady push-pull motion of rowing offers powerful full-body engagement, activating muscles in the legs, back, and arms with every stroke. This low-impact exercise protects the joints yet builds strength, providing both cardiovascular and muscular benefits suitable for all fitness levels.
Airman 1st Class Erin Currie on Wikimedia
14. Push-Ups
A push-up builds strength and stability from the core outward, engaging the midsection to support proper alignment. Each repetition activates the chest, shoulders, and triceps, tightening and toning the upper body. With countless variations available, all you need is space, focus, and persistence.
15. Lat Pulldowns
Sit at a lat pulldown machine with both your thighs secured and grip the bar slightly wider than shoulder width. Pull the bar toward your upper chest, squeezing your shoulder blades before returning slowly. This move strengthens the lats and biceps, tightening skin and defining your upper back.
Life Fitness Optima Series Lat Pulldown Low Row Instructions by Life Fitness / Hammer Strength
16. Pilates Roll-Up
Like a wave rippling through your body systems, the Pilates roll-up awakens spinal flexibility first, then flows into deep core engagement that surpasses traditional crunches. With controlled precision as your guide, this movement orchestrates a naturally tighter abdominal skin.
Pilates Roll Up with Alisa Wyatt by PILATESOLOGY
17. Kettlebell Swings
Mastering the hip hinge technique is your gateway to unlocking this dynamic movement's full potential. Once perfected, these powerful swings engage multiple muscle groups, strengthening glutes, hamstrings, and core while delivering cardiovascular benefits and supporting post-weight-loss skin appearance.
How To Do A Kettlebell Swing | The Right Way | Well+Good by Well+Good
18. Side-Lying Leg Lifts
Originally developed as a therapeutic movement for hip injuries, side-lying leg lifts have evolved into a versatile exercise that strengthens hip abductors. Beyond rehabilitation, this movement helps firm outer thighs post-weight loss and can be intensified with ankle weights for enhanced results.
Side Lying Leg Lift by N8HealthGroup
19. Calf Raises
Calf raises build the muscles in your lower legs, improving balance, ankle stability, and definition. Stand on a flat surface or step, rise onto your toes, then lower slowly for a full stretch. Adding weights intensifies the workout, though it tones rather than tightens loose post-weight-loss skin.
Calf Raises by Pure Sports Medicine
20. Glute Bridges
The key to an effective glute bridge lies in the controlled squeeze at the top of each lift, which maximizes muscle engagement. Using a resistance band enhances the challenge, activating the glutes, hamstrings, and lower back for improved strength, balance, and firmer tone after weight loss.
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