Tummy Tuck Preparation Exercise
Struggle with the loose tummy after pregnancy and childbirth can become a constant factor in many women’s lives. Some are absolutely comfortable with the loose hanging tummy and continue with their lives normally but for many women this becomes a problem statement in their daily lives.
Making the decision for a surgery is a crucial step in correcting the problem. Once due research is done and you have zeroed in on a surgeon to perform the procedure what are the key points to keep in mind or do before you actually get down to getting your surgery done.
Tummy Tuck Preparation Exercise
1. Exercise: Once decided about the procedure, do not think that you can give exercise a slip. Exercise to improve loose or lax tummy may not help that much but it surely will help you make your abdominal muscles stronger. Once you do exercises to make your abdominal muscles taut and strong, the muscle repair done in the abdominoplasty procedure is definitely better.
2. Eat healthy: You must modify your diet and make your meal more balanced. Eat a lot of proteins and keep yourself well hydrated to prepare for the tummy tuck surgery. This should start at least a couple of months or longer before your abdominoplasty procedure. Essential nutrients like vitamins and minerals have a role in healing and these will help in keeping your body reserve stocked up for the energy required in healing the tissues after the surgery.
3. Stop smoking: Smoking is the skin’s worst enemy. Smoking hampers the blood supply to the skin and women who smoke have more chances of complications than women who don’t. You must think about quitting smoking as soon as possible because the changes caused by smoking may take long to reverse. For women who smoke heavily, I usually advise them against this surgery because there is a significantly increased risk of complications and skin loss. If they are really keen then they must stop smoking completely for at least 2 months before and after the surgery.
4. Reduce alcohol intake: if you consume alcohol on a daily basis or quite frequently then you must reduce or stop the intake. Remember, you must have good body reserves of nutrients, vitamins, proteins and minerals before your surgery. These will deplete the nutrients and make you unhealthy. Social drinking is still alright but you must cut your alcohol intake to minimum before your surgery and stop totally if you can two weeks before the surgery.
5. Watch your protein level: Once the body goes through a surgical stress, it is only the proteins, minerals and vitamins that come to the rescue. The point here is not to stop your carbohydrate intake but reduce it to replace a good portion of it with proteins. Your protein reserves are used up in healing the tissues because a lot of tissue healing takes place by proteins. Make sure you have enough in your reserve in the body. Good protein sources are lentils, soya, paneer (cottage cheese), tofu, eggs, milk, fish, chicken etc.
6. Build up hemoglobin: The hemoglobin levels in most women averages around 10.5-11gm/dl. You must take iron supplements and increase green leafy vegetables or iron rich food in your diet to build up your hemoglobin levels. Sometimes there can be blood loss in the surgical procedure that can leave you weak. If you have a good hemoglobin level, it will help you spring back quicker after your surgery.
7. Take enough time off: This is perhaps of utmost importance that you don’t plan to rush back to work as soon as you feel ok. Have at least 10 days off your social and work schedule. Just rest and heal at home and follow the prescription.
8. Have help: After your surgery you are going to need someone to help you out with the daily chores. Normally you are discharged on the second day after the surgery and many women face challenges at home if they have kids around or if they are living alone. Having someone to help you take care of your responsibilities will definitely be a good idea.
9. Arrange some loose comfortable clothes: After the surgery you wouldn’t want to struggle in and out of your clothes. Having front buttoned loose clothings will help you in your post-operative phase.
Running After Tummy Tuck
Women and men choose to undergo a tummy tuck to trim their waistline and enhance a firm abdominal contour.
This plastic surgery procedure provides dramatic and long-lasting results, but these results need to be maintained with a healthy lifestyle that includes exercise.
Unfortunately, tummy tuck surgery requires a recovery period of one to two months, during which you will be sore, bruised, and swollen. These side effects—combined with the physical limitations laid out by your doctor—can make it difficult to get your exercise program off on the right foot.
When Can You Work Out After a Tummy Tuck
In the days following your tummy tuck, even the most routine tasks like getting out of bed and changing your clothes can feel like a marathon.
During this time, it is helpful if you take it easy, accept help from those around you, and ease into all exercise routines to see how your body responds.
When Can I Start Walking
Walking improves blood circulation, which is essential to reduce inflammation (swelling) and prevent blood clots.
You should start walking as soon as possible—even around your recovery room or your house the night of your surgery.
You may need to have someone present to help stabilize you.
Gradually increase the distance and speed of your walking over the following week.
When Can I Start Running
While you want to start walking immediately after your surgery, you do not want to resume running. Running can pull and damage the abdominal muscles that are working in overdrive to heal.
Most patients are cleared to start running four to six weeks after their tummy tuck.
When Can I Do Yoga
Yoga is split into two categories: asana and pranayama.
Asana, which are the physical positions and stretches in yoga, should be avoided for at least six weeks because they place too much strain on the abdomen. Any exercise that involves deep bends and contraction of the abdominal muscles should be avoided until the incisions and tissues have healed.
On the other hand, pranayama—breathing practices—can be resumed immediately to help circulate blood flow and purify your body.
When Can I Start Weight Training
Most men and women can resume weight training after six weeks, but that is depending on if they were weightlifters to begin with.
If your body was already used to this practice, it should be conditioned to resume weight training earlier than if you are starting fresh.
Even if you have a history of weight training, you will want to avoid lifting anything over 15 pounds for the first six weeks. Once you feel comfortable with that, you can gradually increase the weight.
Toning Abs After Tummy Tuck
An abdominoplasty, also known as a tummy tuck, is a procedure that reduces and removes unwanted fat and skin in the abdominal area. It also tightens the abdominal muscles when necessary. Getting a tummy tuck is an exciting process, but what should you expect post-op? After the surgery and throughout the first few weeks of recovery, you will likely see a tremendous difference in your body and will probably be excited to resume your regular activities and workouts. But, before you jump on the treadmill or pick up a kettlebell and start lifting, it is important to follow these six steps to working out after a tummy tuck.
Before you do ANY physical activity, talk to your doctor about what you should expect from exercise after an abdominoplasty surgery and how long you should wait to get started after your procedure. Your surgeon’s response will depend upon your condition prior to surgery, your personal surgical experience and how your body is recovering. If you were a marathon runner before your procedure, you will most likely return to your active lifestyle more quickly than someone who spent more time on the couch. The doctors at Belcara Health will recommend an exercise schedule that aligns with your fitness level and recovery needs. The physical demands of your job will also influence your surgeon’s advice on when you should return to work; those with sedentary jobs usually return to work more quickly than those with jobs that require vigorous physical exertion.
Should your tummy tuck require tightening the abdominal muscles, as in most cases, it usually takes about 2 weeks before you will be able to begin light cardiovascular exercise. Again, it is important to consult with your doctor before beginning any exercise after plastic surgery. Once you receive approval, you can begin with light exercise activities that raise your heart rate without directly engaging your abdominal or core muscles, such as walking, elliptical or stationary cycling. If your tummy tuck is “skin-only,” meaning only the skin is excised and tightened but no tightening of the muscles is necessary, then recovery is quicker and you will be able to return to pre–surgery exercise levels sooner.
4. Strengthen Your Upper Body and Legs, but Avoid Your Abdominals
Once you are comfortable with light cardiovascular activity, most patients can begin performing light weight lifting activities about 3 weeks after a tummy tuck procedure. These should be exercises that strengthen your arms, chest, shoulders, and legs – in addition to light cardio activities. Again, it is important to avoid heavy weight lifting during this time. You will want to avoid pull ups, power lifting, planking, sit-ups or other abdominal or lifting exercises. (Who doesn’t love an excuse to avoid burpees?) This is a time when having a personal trainer is crucial to your recovery. They can provide you with targeted exercises that do not put undue stress on the abdominals, ensuring your tummy tuck recovery timeline remains as short as possible.