Abdominoplasty Fitness Rebuilt: Phase 2

by | Feb 25, 2019 | Abdominoplasty, Fitness

Rebuild Your Fitness After Tummy Tuck With This Complete Total-Body Exercise Program.

Now, as you’ve completed Phase 1 of the training and have rebuilt your baseline fitness, it’s time to move to more challenging exercises.

At four months after your operation your deep core muscles should have regained their basic strength.

I’m sure you can’t wait to get back into your usual fitness routine and finally start working on your abdominals.

Are you ready then? Read on and follow this simple exercise routine that will lay the foundations to your brand new strong abs.

Are You Ready?

It’s extremely important to activate the deep core muscles and rebuild basic strength before you progress to Phase 2. Make sure you have completed a minimum of 8 sessions of Phase 1 and you feel comfortable with all previous exercises.

Phase 2 focuses on improving your cardiovascular fitness and re-building your core strength, while actively strengthening all other muscle groups. It introduces essential stretches to all key areas affected by the operation.
 
The good news is Phase 2 completes your post tummy tuck fitness recovery and prepares you for all future fitness activities. In other words once you’re done with Phase 2 you can pretty much dive – gradually of course – into most sports programs!

ABDOMINOPLASTY FITNESS REBUILT: PHASE 2 EXERCISE PROGRAM

Aerobic Exercise

Now, as your basic cardio fitness level has improved, you can engage in faster running, or even introduce interval training.
 
Remember to do only as much as you’re comfortable with. More abdominal swelling after physical exercise is to be expected, but if you notice any pain or significant swelling, listen to your body and slow right down.
It takes one full year to recover from abdominoplasty and some people will need longer than others.
 
Exercise: walking, power-walking, jogging, running, cycling, swimming, elliptical trainer, stepper, stationary bike
Time: 30+ mins
Frequency: 5 times a week

Resistance Exercise

Warm up is a crucial part of every exercise routine for a good reason, but many of us often give it a miss.

This warm up, however, is particularly important. The post tummy tuck scar on your abdominal muscle is still very fresh, hard and stiff and this will gradually improve over the next 6 to 8 months. Exercising now without proper warm up might not only feel uncomfortable, but can also cause small painful tears in your muscle tissue.
 
Make sure you warm up thoroughly before your workouts!

WARM UP – 2 SETS

Cat-Cow

Begin on all fours with your wrists directly under your shoulders and your knees under your hips. Brace your core muscles.

Exhale and use your abs to push your spine upwards, rounding your back and keeping your head and tailbone down.

On the inhale move your back into neutral and lift your head and tailbone up, only to the point where the stretch still feels comfortable.

Repeat 8 times

Glute Bridges

Lie on your back with your feet flat on the floor. Engage your core to flatten your lower back into the floor.

Slowly peel your hips up off the floor. Keep your abdominals tight to make sure your lower back is not arching.

Slowly lower yourself to the starting position, one vertebrae at a time.

Repeat 12 times

EXERCISES – 3 SETS

Bird-Dog With Knee To Elbow Reach

Start in a box position on your hands and knees. Brace your core.

Lift opposite arm and leg off the floor  and slowly bring your lifted elbow and knee together, then extend again.

Repeat 12 times and switch sides

Squats With Weights

Stand with your feet slightly further than hip width apart and with dumbbells in front of your shoulders. Brace your core muscles.

Inhale as you lower into a squat position. Make sure your knees stay in line with your toes. Keep your weight in your heels.

Exhale on the way up and lift both weights above your head. Bring the weights back to the front of your shoulders.

 

Repeat 12 times

 

Lateral Pull Down With a Band

Stand straight with your feet hip-width apart. Engage your core and roll your shoulders back and down.

Hold the resistance band above your head with your wrists about shoulder-width apart.

On the exhale lower the band to the top of your chest, at the same time stretching it to the sides. Keep your abdominals strong and remember to keep good straight posture.

Lift the band up on the inhale.

Repeat 12 times

Lunges With Knee Drivers

Stand tall and lunge your left foot forward. Roll your shoulders back and down and tighten your tummy muscles.

Drop your back knee down toward the floor.

Raise up, lifting your back knee up in front of you, keeping the other foot firmly on the floor and maintaining good balance.

Move the right foot back into lunge position.

Repeat 12 times and then switch side

Band Stretch

Stand with your feet hip-width apart.

Hold the band with both hands at your chest height. Brace your core muscles.

Pull the band to your sides, opening your chest and pulling the shoulder blades together. Pause briefly here and return to the starting position.

Repeat 10 times

Hamstring Kicks

Begin on all fours and brace your core muscles.

Keeping your core stable lift your left leg with your knee bent and foot flexed.

Engage your butt muscles to press the left foot upward toward the ceiling.

Slowly lower your leg to the starting position.

Repeat 12 times, then change leg

Dirty Dogs

Begin on all fours with your core muscles engaged to protect lower back.

Keeping the knee bent, slowly lift it outwards and upwards toward the side. Try to move just the leg without moving the rest of your body. The abs stay braced all the time.

Slowly lower your leg to the floor.

Repeat 12 times, then change leg

Plank

Begin in a plank position with your elbows directly underneath your shoulders. Keep your body strong and straight.

Engage your abdominal and core muscles. Tighten your butt and thigh muscles and push your weight into your heels.

Hold the position for as long as you can

 

Side Plank

Lie on your side and prop up on your lower elbow.

Brace your core muscles and hips to raise your body off the floor – only your elbow and feet touch the ground.

Keep the position for as long as you can and then change sides

 

STRETCHING – 2 SETS

 

Standing Quadriceps Stretch

Stand tall with your feet hip-width apart. Brace your core 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 your foot. Lean forward into your right hip, but don’t let your lower back arch.

Keep the stretch for 30 seconds, then change side

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 abs.

Lean forward into your right hip. Feel the stretch in your left hip flexors.

Keep the stretch for 30 seconds, then change side

Chest Opening Stretch 

Stand tall with your feet hip-width apart. Brace your core and roll your shoulders back and down.

Clasps your hands behind you and outstretch the arms, feeling the opening in your chest. 

 Keep the stretch for 30 seconds

 

NOT READY FOR PHASE 2?

 

If you don’t feel ready for this set of exercises, move back to Phase 1. It is extremely important to start slowly!

Click here to view the full program

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!

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