Wondering about the best toning exercises after bariatric surgery? Looking for the best way to rebuild muscle after weight loss? Find out the best ways to toning exercises.
Toning exercises after bariatric surgery
You have worked hard to lose weight but you might be worried about toning and loose skin. Don’t let it put a damper on how proud of yourself you are. There are toning exercises to help get your new body where you want it to be.
Toning, or strength training, has many benefits. Building muscle after gastric bypass is extremely important. Not only does do you want to rebuild muscle after weight loss because it helps your body stay strong, it also helps you look better, feel better and keeps your body running its best. I’m not talking about building large amounts of muscle mass like a body builder, of course, you can do that, but I am referring to simply toning your body to create the healthiest version of you.
How Toning Can Help reduce loose skin
One of the best ways to reduce loose skin after you have lost weight is through building muscle mass. Toning can help reduce loose skin because it is replacing the fat with muscle and that leads to tighter looking skin. It is crucial to build muscle after weight loss. The best exercises are ones that include compound resistance because this burns fat and builds muscle at the same time.
Best exercises to tone arms
One of the places people struggle when it comes to toning is the arms. When you are toning your arms, you might think you need to have a whole gym available but that couldn’t be further from the truth. Use these exercises to tone arms.
- Biceps Curl: Start with your feet hip-width apart and a dumbbell in each hand. Have your palms facing forward, your back straight and your chest up. Start by bending your elbows and slowly, without moving your upper arms, bring the weights up to your shoulders. Then bring your arms back down in a controlled motion. This is considered 1 rep. For best results do 8 to 12 reps.
- Upright Row: With your feet hip-width apart and your arms in front of your body, have a dumbbell in each hand. Raising your elbows, bring the dumbbells to chest level and slowing bring it back down to your waist. Make sure you are doing this as a controlled movement. This is 1 rep. Do 8-12 reps.
- Triceps Kickback: Using dumbells, stand with feet slightly apart and knees bent. Lean forward slightly and your elbows at a 90-degree angle at your sides. Taking your arms backward, press the dumbbells back and then bring it back to start. You should be squeezing the triceps as you move the weight back and forth. This is one rep. Do 8-12 reps.
Dumbbell Floor Press: Laying on the floor, bend your knees and put your feet flat on the floor about a foot from your butt. Take a dumbbell in each hand and straighten your arms to the ceiling. Slowly bring them back down in a controlled motion. This is similar to a bench press move with dumbbells. Do 8 to 12 reps.
Leg Toning Exercises
Leg toning exercises can give you that long, lean look you are hoping for. It is a great way to help yourself feel amazing as you are losing weight. Here are a few easy leg toning exercises after bariatric surgery
Side Hustle Shuffle: Start with your legs and your arms by your side. Take 3 quick shuffle steps to the right and end with your left leg up. Then repeat back the other way. Try to do 20 of these. Back and forth is considered 1.
Plyometric Squat: These squats are known to blaze calories and provide amazing results, even targeting the inner thigh. Start with your knees bent in a squat position. Jump up and come back to the same squat position. Try to land lightly with your weight back and your knees bent. The goal is to do 3 sets of 8 jumps.
Lunges with Weights: Lunges are great for your legs, butt, and belly, and by adding weights, you are increasing the work out. Stand with your feet hip-width apart and your arms to your sides with the weights. Lunge forward trying to get your knee about an inch from the ground before returning upright. Try to do lunges for 30 seconds on one side before switching to the other side.
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About Angela Milnes
Angela Milnes is a Qualified Teacher who has specialised in Preschool and Kindergarten teaching. She has studied nutrition for children and has also taught cooking skills to adults. Angela loves to share family meals and easy instant pot recipes here on The Instant Pot Table. Follow her on Pinterest!