Rebuild Your Fitness After A Tummy Tuck With This Simple And Safe Exercise Routine
But once you’re through the full three months post op, you are mostly encouraged to get back to your fitness routine.
Easier said than done? Where do you start?
When can I start exercising again after a tummy tuck?
POST TUMMY TUCK FITNESS ISSUES…
The main issues caused by both the abdominoplasty itself and the long sedentary recovery are:
- Decreased cardiovascular fitness
- Muscle mass loss and fat gain
- Lower back pain caused by overactive quads & hip flexors and weakened hamstrings
- Rounded shoulders
- Abdominal weakness
…AND HOW TO FIX THEM
Phase 1 focuses entirely on building a strong foundation for further exercise and conditioning. In Phase 1 we will focus on:
- Rebuilding your general fitness with aerobic exercise: walking, cycling, running
- Correcting upper back issues with simple upper back and rotator cuff exercises
- Correcting lower back postural issues in the gentlest possible way to avoid overdoing the abdominals
- Improving legs strength with squats, lunges and heel raises
- Stretching muscles most affected* by post-op recovery: quads and hip flexors
*For now we will avoid abdominal and upper back stretches as they can have a negative impact on your healing process. These will will be introduced later in Phase 2.
ABDOMINOPLASTY FITNESS REBUILT: PHASE 1 EXERCISE PROGRAM
This simple exercise routine will guide you safely through the first weeks of training after you’ve been cleared to exercise by your doctors.
Aerobic Exercise
Aerobic exercise is extremely important for your cardiovascular health and fitness. Power-walking, jogging, cycling and swimming are amongst my favourites.
Start gradually and adjust the time and intensity to your fitness level. If 30 minutes feels too much, simply shorten your workout. Always listen to your body and slow down or stop if you feel any discomfort.
As your endurance improves, you can increase the intensity and time of exercise.
Exercise: walking, power-walking, jogging, cycling, swimming, elliptical trainer, stepper, stationary bike
Time: 30 mins
Frequency: 5 times a week
Aerobic exercise
Power-walking, jogging, cycling and swimming are amongst my favourites, but indoor cycling, a stepper or an elliptical are also great choices.
Resistance Exercise
Resistance exercise builds your muscular strength and endurance, tones your body and can significantly improve your posture.
If any exercise feels uncomfortable on your abdominals, do not push through the pain and simply skip it for now. Give it a week and then try the exercise again. Once it feels better, you can add it to your routine.
Equipment required: exercise mat, one 1kg dumbbell
Time: 2-3 sets
Frequency: 2-3 times a week with at least 48 hours rest in between.
A word of caution
Give it a week and then try the exercise again. Once it feels better, you can add it to your routine.
1. Pelvic Tilts
Lie on your back with your knees bent and feet flat on the floor.
Exhale and gently squeeze your abdominals to flatten your low back into the mat.
Inhale and slowly relax your abdominal muscles to lift your lower back as you return to the starting position.
Repeat 12 times
2.Glute Bridges
Lie flat on your back with your knees bent and feet flat on the floor. Gently squeeze your abdominal muscles to flatten your low back into the mat.
Exhale and press your hips upwards by squeezing your glutes. Keep your abdominals braced to avoid excessive arching of your lower back.
Inhale and slowly lower yourself to the starting position.
Repeat 12 times
Safety note: Skip this exercise for now if you feel it stretches too much your abdominals. You can add it to your routine in a few weeks time once it feels more comfortable.
3. Heel Raises
Stand tall with your feet hip-width apart. Roll your shoulders back and down.
Press the toes into the floor and slowly lift your heels up. Pause at the top.
Slowly roll your heels back down to the floor.
Repeat 15 times
4. Bodyweight Squats
Push your hips back and downwards as you were trying to sit onto the bench behind you. Lower yourself down making sure your weight stays in your heels and your knees stay in line with your toes. Keep your core braced all the time.
Lift up by pushing your weight into your heels and squeezing your glutes.
Repeat 15 times
5. Standing Angels
Stand with your feet hip-width apart and a couple of inches away from a wall. Press your tailbone, upper back and head against the wall. Brace your abdominals.
Press the arms against the wall with a 90-degree angle at your elbows and between your arms and the body. Make sure your elbows and wrists touch the wall or stay as close to the wall as possible.
Slowly move your arms down. Pause briefly and return to the starting position.
Repeat 12 times
6. Lunge practise
Stand tall and lunge your left foot forward. Place it firmly on the floor. Roll your shoulders back and down and tighten your tummy muscles.
Lower your body until your front thigh is almost parallel to the floor and drop your back knee down toward the ground. Hold for a second.
Raise up, lifting your back knee of the floor, but keeping both feet where they were.
Lower your knee again for the next repetition.
Repeat 12 times, then change side
7. Shoulder External Rotation
Lie on your side comfortably. Hold a dumbbell in the hand of your upper arm. Press the elbow tightly to your side and keep it bent at 90-degree angle.
Slowly lift the dumbbell rotating the shoulder externally. Keep the elbow pressed to your side and make sure your wrist doesn’t flex. Pause briefly and return to the starting position.
Repeat 12 times and change side
Safety note: use a very light dumbbell 0.5-1kg
Stretching Exercise
Stretching is absolutely crucial to regain flexibility in your pelvic and lumbar area after weeks spent in a half-bent position.
Perform these stretches at least three times a week, ideally after both aerobic and resistance exercise sessions.
1. Standing Quadriceps Stretch
Stand tall with your feet hip-width apart. Brace your abdominals and roll your shoulders back and down.
Bend your left knee and pull your left heel up towards your left buttock. Use your left hand to grab a hold of your foot. Lean forward into your right hip, but don’t let your lower back arch.
Keep the stretch gently for 30 seconds, then change side.
Repeat twice on each side
2. Kneeling Hip Flexors Stretch
From a kneeling position place the left knee on the mat directly under the left hip, and place the right foot in front of the right hip. Keep the right knee directly over the right ankle. Brace your abdominals and keep your spine long and tall.
Lean forward into your right hip. Feel the stretch in your left hip flexors.
Keep the stretch gently for 30 seconds, then change side.
Repeat twice on each side
WHEN CAN I MOVE TO PHASE 2?
Once you’ve completed the Resistance Exercise program 8-10 times (it takes about 3-4 weeks) and you feel comfortable with all the exercises, you can safely move to Abdominoplasty Fitness Rebuilt: Phase 2.
Did you have an abdominoplasty done in Basel area?
There’s no better post tummy tuck training than the one received from a trainer who experienced the operation and recovery herself. Get in touch if you need any help with your post recovery exercise!