How to exercise in every stage after a tummy tuck
Have you just had a tummy tuck? Great, you are one step closer to having the body shape you wanted. However, you should not forget that, although operation by itself is very effective, complimenting it with exercises, such as using equipment found on, will aid your recovery and help contouring your abdomen.
Not sure where to start? Do not worry, here you will have a post operative rehabilitation plan. It is very important to bear in mind, however, that recovery period varies depending on what type of tummy tuck operation you had. For example, mini tummy tuck generally heals faster whereas extensive tummy tuck takes longer.
Therefore, the guidelines below are generalised for full tummy tuck operation. Because the guidelines are generalised, you are strongly recommended to consult your surgeon for all clear before partaking in any of the following exercises.
1 – 4 weeks post surgery (early stage):
- You should avoid any stretching of the abdominal area as it may separate the scar or abdominal muscles if they were operated on, hence, only walking is recommended.
- Week 1 – 2: walk at least 5 minutes every hour.
- Week 2 – 4: Walk at least 20 minutes per day.
- You should be able to walk at least 1h after week 4.
4 – 7 weeks post surgery (mid stage):
Introduce gentle aerobic activities and gentle mobility exercises to start regaining range of motion, only if approved by the surgeon and completely pain free.
Please note that you do not need to perform all of these exercises. You can choose a few favourites and stick with them.
- Lie on your back, bend your knees, and have your feet flat on the floor.
- Tilt your pelvis by moving your belly button down and towards you.
- Relax, come back to the starting point and repeat.
- Sets: 2
- Reps: 12
- Lie on your back, bend your knees, and have your feet flat on the floor.
- Keeping your knees and feet together gently move your knees to one side, bring it back to the centre and move it to the other side.
- Movement should be completely pain free, hence, work only within the comfortable range of motion.
- Ensure that your shoulders are always touching the floor.
- Sets: 2
- Reps: 12
- Get onto a 4-point kneeling position with your hands under your shoulders and knees under your hips.
- Gently arch your back and then curl it within your comfort zone.
- Sets: 2
- Reps: 12
- Get onto a 4-point kneeling position with your hands under your shoulders and knees under your hips.
- Have one hand under your chest touching the floor.
- Use it as a guide to reach across as far as feels comfortable, then bring it to the centre and turn out to the other side.
- Make sure that your hips are always square without tilting.
- Sets: 2
- Reps: 6 per side
Jogging
- Start very lightly to see how it feels and how your body is responding to it. If you feel fine and have minimal to no discomfort, you can then slowly increase your pace and distance.
Rowing
- Start very lightly to see how it feels and how your body is responding to it. If you feel fine and have minimal to no discomfort, you can then slowly increase your pace and distance.
Cross-trainer
- Start very lightly to see how it feels and how your body is responding to it. If you feel fine and have minimal to no discomfort, you can then slowly increase your pace and distance.
7-10 weeks post surgery (late stage):
Only if approved by the surgeon and completely pain free. Please note that you do not need to perform all of these exercises. You can choose a few favourites and stick with them.
- Lie on your back, lift your arms in front of you and have your knees and hips bent to 90 degrees.
- Move one arm above your head while moving an opposite leg down.
- Ensure to maintain your abdominal tight.
- Sets: 2
- Reps: 12
- Lie on your back, have your feet slightly wider than your shoulders.
- Lift your head and shoulders off the floor by squeezing your tummy.
- Side-slide to reach for one heel, come back to the centre and reach for the other heel.
- Sets: 2
- Reps: 12
- Lie on your side.
- Then rest on your elbow, having it directly under your shoulder.
- Keep your knees and feet together.
- Lift your hips off the floor while maintaining your body straight.
- Lower your hips down and repeat the motion.
- Sets: 2
- Reps: 6 per side.
- Get into a press up position having your hands under your shoulders and back flat.
- Bring your knees to the chest alternating them every time.
- Ensure to keep your hips square, without tilting them side to side.
- Sets: 2
- Reps: 12
- Get into a press up position having your hands under your shoulders and back flat.
- Lower your body down by bending your elbows and moving them out.
- Push back to the starting point and repeat.
- If you find full press up too difficult, you can perform it while on your knees.
- Sets: 2
- Reps: 10
- Stand tall with your feet shoulder width apart.
- Place your hands over your head.
- Move one knee to the opposite elbow.
- Come back to the starting point and repeat on the other side.
- Sets: 2
- Reps: 12
- Stand tall with your hands on your hips.
- Take a large step forward and drop your body directly down by bending your knees.
- Ensure that you have a 90-degree angle in both of your knees.
- Push yourself back up to the starting position and repeat on the other side.
- Sets: 2
- Reps: 12
- Stand tall and have a weight in each hand.
- Ensure that your palms are facing forward.
- Bend your elbows and bring the weight close to your upper arms.
- Slowly lower the weight and repeat.
- Sets: 2
- Reps: 12.
Continue with:
- Jogging
- Rowing
- Cross-trainer
- You may also include cycling.
If you are unsure about anything do not hesitate to contact us or consult your surgeon.
Best of luck with your recovery!
We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!
