Cardio Exercises

Cardio is not just for weight loss, but it will help you maintain your new body weight. Dr. Len Kravitz of the University of New Mexico advises increasing your cardio in order to keep the weight off. Accumulate 250 to 300 minutes each week of moderate to vigorous cardio. The harder you work, the more you burn, so pick activities that challenge you, such as running or a group cycling class.

Weight-Training Exercises

Resistance training is also essential. You have lost muscle mass, and need to regain it in order to prevent weight regain. Perform a full-body workout two or three times each week on nonconsecutive days. Do two or three sets of eight to 12 repetitions with a challenging resistance, according to the American College of Sports Medicine. Start slowly, with two workouts per week consisting of just one or two sets of each exercise, and build up gradually. An example of a workout that hits all major muscle groups consists of dumbbell squat, barbell bent-over row, dumbbell pec fly, barbell lunge, barbell shoulder press, incline reverse lateral dumbbell raise, standing lateral raise, pushups, seated dumbbell biceps curl and a lying barbell triceps extension. Rest 30 to 90 seconds between each set. Substitute easier exercises or modifications if you are unable to perform the full exercise at first.

Work That Core

Your abs were covered up with excess fat, so now is the time to strengthen them and show off your hard work. Include exercises that really target the rectus abdominus and obliques. The Biomechanics Lab at San Diego State University found that certain exercises were among the most effective at targeting your core. Do each exercise back to back in a circuit, performing 12 to 20 reps of each. Do the circuit two or three times through, or for about five minutes. Start on the Captain's chair, pulling your knees up to your chest and back down. Then perform crunches on the stability ball. Move to a mat on the floor and perform the bicycle maneuver, vertical leg crunches and finish with reverse crunches.

Tips and Considerations

Depending on how much weight you lost, you may be left with loose skin. Exercise and especially adding muscle can improve the look by helping to tighten skin. Stick with the workouts and increase the resistance you use as you get stronger. Every four to six weeks, change your workouts to avoid a fitness plateau and boredom. Add in new activities such as Pilates or yoga for variation.