Exercises to Get Rid of Stretch Marks
Stretch marks usually result from pregnancy. However, extreme weight loss or gain as well as fast growth spurts may also be the culprit. Stretch marks may appear anywhere on the body that experiences rapid tissue growth, and are mostly commonly found on the abdomen, hips, thighs, breasts and buttocks. Regular exercise is one of the most effective ways to get rid of stretch marks.
Aerobic exercise promotes better circulation so more nutrients reach your skin's surface. This helps diminish the appearance of stretch marks. Walking and jogging are great ways to tone skin on your thighs and hips. Other effective cardio activities include swimming, elliptical training, bicycling, kickboxing and cross country skiing. Aim for at least half an hour of aerobic activity, at least four days a week.
Sit-ups and crunches are helpful at eliminating stretch marks on your abdomen. To do these, lie on your back, knees bent and hands clasped behind your head. A crunch requires you to lift your shoulders about four to five inches off the floor while a sit up requires you lift your chest as close to your knees as possible. Do three sets of 15 reps for either exercise you choose.
Push-ups help prevent and reduce the appearance of stretch marks around your breasts. Lie face down with your palms on the floor with your body weight shifted to the hands and feet. Slowly bend your arms and lower your body to the floor, and then push up to starting position. Do three sets of 15 reps.
Squats increase muscle tone in your hips, thighs and buttocks. Stand with your feet shoulder width apart, place your hands on your hips then squat with your buttocks perpendicular to the floor. Be sure your knees do not go over your toes while squatting then then lift back to starting position. Do three sets of 10 reps.
- Farahnik B, Park K, Kroumpouzos G, Murase J. Striae gravidarum: Risk factors, prevention, and management. Int J Womens Dermatol. 2017;3(2):77-85. doi:10.1016/j.ijwd.2016.11.001
- Wollina U, Goldman A. Management of stretch marks (with a focus on striae rubrae). J Cutan Aesthet Surg. 2017;10(3):124-129. doi:10.4103/JCAS.JCAS_118_17
Myrna St. Romain has been a writer for more than three years, contributing to such sites as ataglance.com and leisurepro.com. She received a Bachelor of Science degree in Nutrition from University of Nebraska in 2004 as well as personal training certifications through ACE and NASM.