Simple Exercises to Tighten the Skin Above Your Shoulders

Loose skin can be caused by a number of different factors, from weight loss to aging, and, once your skin has taken on this looser appearance, tightening it back up can seem like quite the challenge. While there is nothing that you can do at home to transform your skin overnight, here are some simple exercises that, when carried out regularly and consistently, will help to tighten up the skin on your shoulders.

woman doing push-up

Push-Ups
While many people perform push-ups to work the major muscles in the chest, this exercise is fantastic for toning the upper arms and shoulders over time as well. It is a common misconception that this is an exercise that needs to be carried out every day, but this actually does not give the muscles enough time to rest in between sessions. Between eight to ten reps is ideal, with two days of rest in between. Place your focus on improving your form rather than increasing reps, and, if you need an added challenge after a while, look into weighted push-ups and decline push-ups. There are many other push-up varieties out there, and not only will these target a different range of muscles, but they will also add some diversity to your workout routine and make it much more interesting.

Woman using dumbbells

Reverse Curls
Reverse curls are known for being able to really help with sagging skin, and are able to help to tone this back up. Hold a five to eight pound dumbbell in each hand, and stand with your feet shoulder-width apart. Keep the dumbbells in front of your thighs with your palms facing in before curling both hands and bringing them close to your shoulders. It is important to do this without bending the wrists, before ending it by lowering your hands back down to complete the repetition. This should be done in two sets of 20 in order to experience maximum benefits.

woman doing back extensions

Prone Shoulder Extension
The prone shoulder extension is another exercise that requires the use of dumbbells, and this is because weight training is the best way to fill out loose skin and tone the muscles around the shoulders. Lie face down and keep your arms by your side, with a dumbbell in each hand and your palms facing upwards. Lift your arms towards the ceiling, before pausing at the top of your range of motion and then slowly lowering your arms back down, stopping right before they actually touch the floor.

The shoulder is quite a vulnerable joint, which means that it is at a higher risk of injury than other parts of the body. While these exercises will be able to help in toning the muscle and tightening the skin, it is important to ease into them slowly, giving your body enough time to adjust to the new routine, as this will help you to avoid injury or muscle pain. You should also try to do some back and chest exercises before working on your shoulders, as your shoulders will still be involved in these other exercises, and will prevent them from being fatigued too early on in your workout.

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Lifestyle Changes for the “Skinny Fat”

Woman in mirror

The skinny-fat phenomena is one that affects up to a quarter of average-weighted people, and describes those who look fit and healthy from the outside, but actually have a number of health problems brewing beneath the surface. If you feel as though you may fall into this category, these are the lifestyle changes that you need to make in order to bring your health back up to scratch.

Healthy Oils
Many people who are skinny-fat try to stay away from oily foods, believing them to be unhealthy. While there is no denying that a greasy bag of fries will bring absolutely no benefits to your body, there are certain oils and fats that are necessary for good health. The most important of these are omega-3 fats, which can be found in highest concentrations in oily fish, such as salmons and sardines. Incorporating more of these into your diet will help to stabilize your cholesterol while reducing blood pressure.

Build Some Muscle
Building muscle mass is vital if you are skinny fat, and the best way to do this is through weight training. This encourages your body to store its lean muscle, rather than use it as fuel, and will help to add some more tone to your body. In order to support your increasing muscle mass, be sure to consume plenty of protein, whether in the form of eggs, meat, or seeds, as this will protect your newly acquired muscles.

Woman doing pushup

Support Your Natural Metabolism
While you may think that you have a naturally fast metabolism, there are many lifestyle habits that actually alter this, and it is likely that your true metabolism has been hidden for a while. Soft drinks, which contain artificial sweeteners, can interfere with the chemicals within your body, affecting your metabolism, as can sleep deprivation, which also increases sugar and carbohydrate cravings. In addition to watching your diet and ensuring you are getting sufficient sleep, you should also be incorporating regular cardio sessions into your routine, as this will boost your natural metabolism while helping with your fitness levels.

Keep Stress Levels to a Minimum
Stress is actually one of the main factors behind the skinny-fat phenomena, and while stress can often be unavoidable, there are still many ways in which you can take control over this and bring your stress levels back down. Different methods work for different people, so you will need to try out a few and see what helps when you are really stressed. Whether it may be ten minutes of meditation, taking some time to work out, or spending a couple of hours on a hobby that you are truly passionate about, keeping stress levels to a minimum will help your body to thrive.

Research has shown that being skinny-fat puts the body under incredible amounts of stress, and can actually be even worse for you than obesity. If you think that you are skinny-fat, then now is the time to implement these lifestyle changes, so that you can soon get back to your healthiest self.