Finding ways to work out without a gym can be challenging, specifically after a procedure that limits your mobility. It’s important to understand the ways that one can get a healthy workout at home without further injuring themselves.
One procedure that limits the ways you can work out is a tummy tuck, also known as an abdominoplasty. This is a cosmetic procedure that gives you a flatter, more contoured stomach by removing excess skin and fat. There are several types of tummy tuck you can choose from, each with a slightly different recovery time. This means that returning to physical activity and exercise post-surgery needs to be done in a gradual and responsible manner. In addition, patients might not be able to get themselves to the gym.
Patients must be careful to avoid putting pressure on the incision sites immediately after surgery, as this can lead to postoperative complications such as wound breakdown. Short and steady walks help to promote circulation and lymphatic drainage during the initial stages of recovery, while other light exercises can be introduced after three to four weeks.
In this guide, we’ll explain four exercises you can perform after a procedure, all of which are doable without access to a gym.
1. Light Aerobics
Most patients can begin light aerobics four to six weeks after tummy tuck surgery. Not only is this great for improving stamina and helping to keep your new body looking lean, it can also provide you with a natural boost of endorphins – something which makes recovery that little bit less stressful.
There are plenty of suitable aerobic exercises you can choose from, including jogging and swimming. If you have access to either an exercise bike or rowing machine at home, these are also popular options.
2. Toning Exercises
Toned arms and legs are the perfect complement to your flatter, more contoured stomach. In order to achieve a toned all-round figure, it’s a good idea to engage in some body-toning exercises after your tummy tuck. Lunges are a popular choice if you don’t have any equipment, while bicep curls and goblet squats can be performed with dumbbells.
If you’re also looking for a toned bum, squats are a sure-fire way of achieving it. Just be sure to do the exercise in a slow, controlled manner, in order to fully engage both the quads and gluteus maximus.
3. Core-Strengthening Exercises
Strengthening your core is important for improving posture and giving support to your lower back, pelvis, and other abdominal muscle groups. Some of the most effective exercises after a tummy tuck include heel slides, wall sits, and dead bugs.
However, it’s a good idea to wait at least eight to ten weeks post-procedure before putting any kind of strain on your abdominal muscles.
4. High Intensity Interval Training (HIIT)
HIIT has become incredibly popular over the past couple of decades, providing an intense cardiovascular workout, divided into short, sharp bursts. This type of training is ideal for getting your endorphins going and burning quick calories, but should only be performed once fully recovered from surgery.
Jenn Walker is a freelance writer, blogger, dog-enthusiast, and avid beachgoer operating out of Southern New Jersey.
