Arriving at the end of surgery with the flat stomach you have always wanted is an exhilarating experience that can easily be tainted by soft muscles. Exercising after a tummy tuck will be vital for strengthening the muscles that support you and for attaining the firm look you want. An exercise routine that focuses on total body stabilization is the key to toning up your body.
Step 1
Run. Regular running will help to keep off your body fat and force your muscles to work together creating movement. The American College of Sports Medicine recommends running five days a week for 60 to 90 minutes. If you are running on a treadmill, do so without holding on so that your body has to use your core for balance.
Step 2
Stabilize your body. Stabilization is the first phase of training in a model presented by the National Academy of Sports Medicine (NASM). It recommends one month of exercises performed in an unstable environment for three sets of 15 to 25 repetitions. For example, when you're ready, perform push-ups with your hands on a Bosu/stability ball instead of regular push-ups, and do standing exercises rather than sitting exercises and single leg exercises instead of both legs. These changes incorporate the entire body to firm the system and prevent muscular imbalances.
Step 3
Strengthen your body. After four weeks of stabilization training, the NASM's second phase of training begins to focus on strength. Perform the exercises now in stable environments--seated and lying positions--and put the Bosu balls on the shelf. Begin the workout with bench presses and seated rows, followed by leg presses, hamstring curls, biceps curls, triceps extensions, shoulder presses and calf raises.
Tips and Warnings
- Because your skin is completely separated from the abdomen during a tummy tuck, your skin will be loose until everything reattaches. Give your body time to heal before embarking on an exercise voyage.
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