There Is a Specific Exercise That Is Most Effective for Improving Skin Aging

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Today, let’s take a look at the exercise that is most effective for improving skin aging. To put it first, 'resistance exercise,' which activates the body’s muscles and increases dermal thickness, is the best for improving skin aging. Resistance exercise is not anything special. It’s like bodyweight exercises that you can easily do at home every day, anytime, without equipment.

There are even studies on which exercises are especially effective, so please use them as a reference. If you are going to work up a sweat anyway, wouldn’t it be great if your skin could improve too? That sounds wonderful, doesn’t it? After reading today’s post, let’s build a 10-minute daily exercise habit so that both your body and skin become younger and firmer. ^^ It’s not difficult.

1. Leg Curl and Leg Extension

• Effect: Strengthens the lower-body muscles (quadriceps, hamstrings), improving blood flow and increasing the supply of oxygen and nutrients to the skin. The leg curl strongly works the hamstrings at the back of the thigh, while the leg extension strengthens the quadriceps at the front of the thigh. (See the image below)

• Method: Using a machine, perform 3 sets of 10 reps per set, starting at 50% of your maximum weight.

Exercise Name	Main Target Muscle	Starting Position	Precautions
Leg Curl	Hamstrings (back of the thigh)	Pull the ankle pad while lying face down	No momentum; keep the upper body fixed
Leg Extension	Quadriceps (front of the thigh)	Push the legs up while seated	Do not lock the knees; keep the hips fixed

Leg Curl Leg Extension

2. Shoulder Press

• Effect: The shoulder press is an effective exercise for strengthening the shoulder muscles, especially the anterior deltoids. It can be performed using dumbbells, a barbell, or a machine. By training the upper-body muscles (shoulders and arms), it promotes overall circulation and helps improve skin elasticity.

• Method: Use dumbbells or a machine, and perform 3 sets of 10 reps with an appropriate weight. The shoulder press is effective for building shoulder strength, but caution is needed if you have shoulder pain. In particular, if you have impingement syndrome or a rotator cuff injury, you should consult a doctor and choose an appropriate exercise.

Shoulder Press

3. Squat

• Effect: It strengthens the lower body and core muscles at the same time, and helps skin health by promoting whole-body blood circulation. Squats are a representative exercise that strengthens lower-body power and provides full-body exercise benefits. This exercise trains the thighs, buttocks, and core simultaneously, and various muscles can be stimulated through proper form and variations.

• Method: This is a very easy exercise that involves sitting down and standing up, so you can do it anywhere. At first, start with the basic position and gradually increase the difficulty by doing various types of squats. Don’t be greedy; maintain correct form and gradually increase the number of repetitions.

Learn the basic squat form in an easy way

1. Starting position

: Stand with your feet shoulder-width apart and your toes slightly turned outward. Keep your chest open, your back straight, and engage your core. Extend both arms in front of your body or cross them in front of your chest for balance.

2. Lowering

: Slowly bend your knees while pushing your hips back. Lower yourself until your thighs are parallel to the floor. Be careful not to let your knees go past your toes.

3. Rising

: Push the floor away with your heels and stand up slowly. Squeeze your buttocks and return to the starting position.

4. Breathing

: Inhale as you go down, and exhale as you rise.

4. Plank

• Effect: The plank is an effective exercise that easily strengthens the core muscles. This exercise can be done anytime, anywhere without special equipment, and offers various benefits. In particular, by focusing on strengthening the core muscles (abdomen, back, pelvis), it increases body stability and helps maintain skin elasticity.

• Method: Keep your whole body in a straight line and repeat for 30 seconds to 1 minute every day. The full plank, performed with the arms extended, and the elbow plank, performed with the elbows and fists on the floor, are the basics. Let’s look at the image below to see what areas the plank helps and trains.

Elbow plank / You may place your hands on the floor or keep your fists clenched

Various plank exercises

1. Full plank / Elbow plank : A basic position in which the body is supported by the palms, elbows, and toes, while keeping the body in a straight line.

2. Elbow plank & palm turn : From the basic position, turn your palms over and hold for at least 30 seconds.

3. Up-down plank : Alternate between the full plank and elbow plank positions.

4. Side plank: Turn your body sideways and hold yourself up with one arm.

5. Plank & kick (raised leg plank) : Repeat lifting one leg at a time while in the plank position.

5. Lunge

• Effect: The lunge is an effective exercise for strengthening lower-body muscles and improving balance, allowing you to focus on training the thighs, buttocks, calves, and other lower-body muscles. It is also an exercise that can be easily done anywhere without special equipment. By improving lower-body balance and stability, it helps blood flow and contributes to skin regeneration.

• Method: Alternate one leg at a time while keeping the knee angle at 90 degrees.

Lunge

According to a study by Ritsumeikan University, these strength exercises are effective in improving skin aging by increasing dermal thickness and activating biglycan, a substance that helps maintain skin elasticity. In particular, women over 40 can obtain very meaningful results by doing them 2 to 3 times a week for about 40 minutes each session. Strength exercise has positive effects not only on the skin but also on overall physical health, so it is important to practice it consistently. Even if it is only 10 minutes a day, the difference between someone who exercises every day and someone who does not will become strikingly clear 10 years later. Starting today, 10 minutes of strength training a day~! Please be sure to begin.

Your skin shows your life.

When you carefully listen to the signals your body and skin send, of course your body and skin will change to become healthier and more beautiful. Bellevue Clinic will also help you maintain healthy-looking skin at all times, together with you. You are always welcome~! ^^

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• Personalized consultation

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