As you progress from walking to jogging, start out at a slow pace and work your way up to running at least 5 miles per week. If you’re going to be involved with vigorous exercise involving heavy lifting or high impact movements like jumping rope or running up stairs, wait until you’ve been cleared by your surgeon before starting these activities.
If you’ve had a tummy tuck, it’s important to follow your surgeon’s instructions carefully and avoid exercise for at least 6 weeks. The goal of exercising after a tummy tuck is to help build strength in the abdominal muscles and improve blood circulation in the lower body, which will help your body heal faster. Exercising after a tummy tuck should be done gradually and safely. Start by walking short distances each day, then gradually build up to 30 minutes of walking every day.
Read on to learn more on Exercising After Tummy Tuck Surgery, Toning Abs After Tummy Tuck and Exercise Timeline After Tummy Tuck
Exercising After Tummy Tuck Surgery
Abdominoplasty, or tummy tuck surgery, is one of the most transformative cosmetic surgery procedures. It reduces fat and skin in the abdominal region and can also tighten muscles. However, it is also one of the most invasive plastic surgery procedures. Understandably, many patients inspired by their post-abdominoplasty physique are eager to get back to their fitness routine. But it is essential to allow the body to recover and slowly return to exercise to prevent injury.
In this post, we will discuss when tummy tuck patients should expect to return to their gym or their favorite form of exercise.
THE IMPORTANCE OF RECOVERY
Abdominoplasty is an invasive procedure that requires an extended recovery period. Your general health status (including age and fitness), the extent of the surgical procedure, and your adherence to the doctor’s post-operative orders impact the required length of your recovery time.
The term “tummy tuck” is a lay term used to describe a surgical procedure to improve the appearance of the abdomen. A wide variety of surgical techniques can be used in a tummy tuck ranging from a “skin only” procedure to an extended tummy tuck with muscle tightening and additional liposuction. Generally speaking, the more extensive the procedure, the longer the recovery time to return to a normal workout routine. However, muscle tightening has the biggest impact on the time it will take to return to a routine workout program.
All patients are unique individuals and have different degrees of youthfulness, health, and fitness. Generally speaking, the younger, healthier and more fit a patient is before surgery the faster they will heal after surgery. Each patient also has unique qualities to their skin, fascia, and muscle that may allow for a more rapid return to exercise.
While every patient wants to minimize their recovery time, returning to exercise too soon may result in prolonged swelling, separation of your incisions, blood clots, infection, or the formation of excess scar tissue. You must follow your doctor’s orders, listen to your body, and be willing to hold off on activity if necessary.
EXERCISE AFTER ABDOMINOPLASTY: WHAT TO EXPECT
The timeline below offers a general idea of a typical patient’s return to exercise following a tummy tuck procedure. Your recovery may look differently depending on a myriad of factors including the abdominoplasty technique performed, your unique pain tolerance, and your body’s recovery response. You should discuss with your plastic surgeon what your unique individual timetable will be.
First 24 Hours Post Surgery
The first 24 hours after your surgery are critical. Even the fittest patients may experience difficulty sitting up, lying down, or doing simple tasks. Now is the time to be patient, to rest, and to hydrate. Schedule a friend, family member, or another caretaker to help you move around your home.
But do get some movement. Walking for short distances promotes blood circulation and healing, and can prevent blood clots. Don’t be surprised if you need support, or if you cannot stand tall. It’s perfectly fine to keep a small bend at the waist and knees to avoid overstretching your stomach.
- Try sitting up, standing, and walking
- Do nothing else but rest
1-2 Weeks After Your Tummy Tuck
You’ll typically be wearing a compression garment during this time. Because your core is involved in nearly every movement you make, it may still be difficult to do simple tasks, such as standing or walking. You should, however, make an effort to move in a gentle, non-jarring way.
Extend the lengths of your walks by the end of week one. By the end of week 2, you might add in other light cardiovascular exercises. Choose activities that slightly elevate your heart rate without stressing your core. You want to avoid any jarring activity as well as any motion that twists or extends the abdomen. Stationary cycling, especially recumbent cycling, allows you to move your legs while remaining seated. This protects the abdominal muscles from overextending.
- Take longer walks
- Add in zero-impact cardio
- No yoga or full-body fitness
- Avoid stressing your core
3-4 Weeks After Your Tummy Tuck
By the third week, swelling begins to reduce significantly. If you haven’t yet explored longer walks or other zero-impact cardiovascular activities, you should. Continue to avoid strength training and other full-body movements that stress the muscles of the core. You are not yet ready for sit-ups. However, some of the more fit patients can perform straight leg lifts from lying down positions.
- Take even longer walks
- Add in low-impact cardio
- No yoga or full-body fitness
- Avoid stressing your core
4-6 Weeks After Your Tummy Tuck
Continue to slowly and steadily increase the intensity of your cardio. Around the one-month mark, low-impact activities such as walking, elliptical, and indoor cycling are still your best bet for daily movement. If you’re recovering well and your body is ready, try going for brisk walks, short runs, or otherwise increasing the impact level of your cardio training.
You may slowly add in strength training, but choose exercises that isolate the arms and lower body, without engaging the core. If you’re not an expert in weight training, it’s helpful to have a personal trainer who can help ensure you’re isolating the proper muscle groups. It is generally preferred to lift light weights for more repetitions.
- Slowly build cardio intensity and impact
- Add in mindful strength training
- Avoid sit-ups and stressing your core
6-8 Weeks After Your Tummy Tuck
By the 6-week mark, you’ll likely be cleared for all types of aerobic activity. Running and other moderate to high impact exercises should be ok, and you may add in yoga and other (gentle) full-body movements.
If you’re comfortable with cardio, you can proceed with strength training. Still, be careful with exercises that strain the abdominal wall. Free weights are preferred rather than weight machines, as they allow you to better isolate the targeted muscle group. Patients are typically back to their pre-surgery exercise routine after the 8-week mark, although each individual case will vary.
- Return to moderate or high impact cardio
- Isolated strength training is ok
- Avoid stressing your core
CAN I DO SIT-UPS OR CRUNCHES AFTER A TUMMY TUCK?
It’s common to feel eager about exercising the core to maintain your new contour. Keep in mind that core-focused exercises like sit-ups or crunches stress the abdomen directly and may cause irreversible damage if done too soon. The majority of patients can resume sit-ups and crunches 12 weeks following tummy tuck surgery, but it is always best to discuss with your surgeon your unique surgery before you begin targeted abdominal muscle workouts.
When you’re ready to add in abdominal strengthening, be patient and careful. Crunches and other supine exercises that support the back allow you to control and isolate the abdominal muscles without overstretching the area. As you get your strength back, you’ll be able to introduce a wider range of movement.
BUT EXERCISE IS IMPORTANT!
Because your abdominoplasty recovery may last a good two months, returning to daily exercise can be challenging. Still, you need to exercise to preserve your tummy tuck results. Until you’re cleared by your surgeon for physical activity, eat healthy whole foods, and remind yourself a new lifestyle is on its way. Minimizing any weight gain after your surgery is one of the best things you can do to maintain the results of your abdominoplasty procedure.
Toning Abs After Tummy Tuck
Many San Diego men and women who decide to get a tummy tuck surgery are doing so because they want to either regain their former, more contoured shape, or because they have a new commitment to their health. Therefore, one of the common questions that Dr. Kaweski receives from her tummy tuck patients is about abdominal exercises. When is it safe to resume them? And what type of exercises are best for a post-op tummy tuck patient?
Step 1: Get on Your Feet As Soon As Possible
A tummy tuck is a major abdominal surgery for a San Diego patient, especially if he or she had separated abdominal muscles repaired, meaning he or she has sutures in their abdominal muscles. Dr. Kaweski recommends that the first step towards returning to exercise post tummy tuck is to get up on your feet, typically the day after your surgery. About one week out, you should be able to walk outside of your home. If you find that, during this timeframe, you are having difficulty performing these tasks, make sure to contact Dr. Kaweski’s office.
Step 2: Get Behind the Wheel
While not an exercise, the next step for San Diego tummy tuck patients’ recovery process is to get behind the wheel of their cars. Dr. Kaweski usually recommends this after about 2 weeks post-op, as long as you either are no longer taking your pain medications to avoid the side effects like drowsiness which make it difficult for you to operate heavy machinery like a car.
Step 3: Get Back to the Gym, But Take it Lightly
About 6 weeks after your tummy tuck surgery, San Diego patients can return to the gym to perform light exercises. These include calisthenics, cardio and easy weight-lifting. Just make sure you don’t overdo it. And if you experience any pain in your abdomen while performing these exercises, stop right away and avoid for several days. Then try to restart the activity.
Step 4: Get that Tummy Moving
About 3 months after your San Diego tummy tuck, you can start trying to tone your abs with exercises like sit-ups, crunches, and planks. Again, take it easy at first. If you notice an unnecessary amount of pain associated with these activities, you’ll want to stop immediately and see Dr. Kaweski at the Aesthetic Arts Institute of Plastic Surgery to determine if you are experiencing any complications from your surgery.
Remember, Everyone Is Different
The important thing for San Diego tummy tuck patients to remember is that the steps mentioned above are just recommendations. Just as every tummy tuck treatment plan is different, everyone will heal differently, and you will need to listen to your body so that you don’t push yourself too hard post-operatively. Dr. Kaweski understands that you want to augment the results of your surgery with proper diet and exercise, but it should happen in due time.
Exercise Timeline After Tummy Tuck
If you are used to exercising regularly, the prospect of being unable to indulge in your favorite sport can be daunting. Many active men and women opt for a tummy tuck to fix excess skin or weakened abdominal muscles, and a common question at tummy tuck consultations includes how soon exercise can be resumed.
1 Week after Tummy Tuck
For the first week after your procedure, you should still be avoiding exercise. During this early healing phase, you’ll still be experiencing some pain or discomfort, as well as swelling and post-op fatigue, so it is important to allow your body sufficient time to recover.
2 Weeks after Tummy Tuck
By now, your recovery may be sufficient that you can return to work, depending on what you do for a living. Your compression garments should still be worn and, while you may now take short walks to aid recovery, your tummy tuck is still too recent for exercise to be allowed.
3 to 4 Weeks after Tummy Tuck
If your recovery is all going according to plan, you may be able to resume light exercise after 3 to 4 weeks post tummy tuck. You should still avoid any particularly strenuous workouts, as well as exercises targeting the abdominal area, such as sits ups or weight lifting.
Walking or stationary cycling can be a good place to start, with more vigorous exercise not recommended until the 6-week mark.
6 Weeks after Tummy Tuck
Normal exercise routines should now be possible, although you should be vigilant for any signs that you are pushing your body too far. Start slowly and work your way back to your previous activity level, rather than launching yourself into strenuous activities too soon.