Returning to exercise after Tummy Tuck (Abdominoplasty surgery) requires thought, effort, and patience! While you can treat the return to exercise after a tummy tuck very similarly to postpartum, specifically, C-section. There are added and differing considerations due to the gravity of the surgery.

A Tummy Tuck or Abdominoplasty is a major surgery. Where the shape and size of abdomen is changed. Skin or fat may be removed from the belly and surgical repair of Diastasis Recti can be done. Not only it is an invasive surgical procedure, but there will be a large incision that remains to be healed (hip to hip distance across), significant scarring, and drains that are used post-surgery.

Hence, the recovery and return to exercise protocols must reflect what the body has endured.

Prepare In Advance For The Reality Of The Recovery Period

In my experience, folks are often not well, or thoroughly, prepared by their surgeon and medical team about the intensity of Tummy Tuck recovery. This impacts how people think they will be able to return to exercise after Tummy Tuck.

It’s essential that you know what to expect in the early days and weeks after surgery. So you can be ready in your home and professional life, as well as psychologically.

For example, you will need significant support around the home and for personal care tasks over the first couple of weeks after surgery. It would be valuable to use your time BEFORE the procedure to set up your support networks, as the transition will be much smoother when you come home from the hospital.

Examples Of What You’ll Want To Prepare For:

– Much reduced mobility: your body will be sore and your ability to move around will be diminished for the first couple weeks after surgery

– Life support / kids / daily tasks: for example, arrange for someone to be caring for the kids 24/7 for at least the first week after surgery

– Mental health support: dealing with loss of mobility and managing pain can be difficult, so build your mental health support toolkit in advance

– Sleep and resting locations: you will likely not be able to lie down flat for the first couple of weeks post-surgery – an automatic reclining chair or rented hospital bed for home could be a helpful option.

– Pain management: consider strategies for helping you manage pain (comfortable clothing, meditation, music, podcasts, shows, etc). Arrange for who will be able to pick up your prescription medications.

– Bladder and bowel health strategies: it will be important for you to pay attention to ensuring you are emptying the bladder and bowels, aka. peeing and pooping regularly. Especially, while you are moving your body less, eating differently, and taking pain medications. Drink plenty of fluids and consider a fiber supplement!

How To Return To Exercise After Tummy Tuck

Returning to exercise after a tummy tuck is a process. Which requires a well-thought out plan to rebuild a foundation of whole-body strength, function, mobility and endurance. The body will be changed after a tummy tuck. It will feel, move, look, and act differently.

In order for the best results in returning to exercise, you’ll want to follow a progressive plan that starts very gently and slowly builds with intensity as your body is ready for it.

Day 0 – Day 10/14 Post Surgery:

Here are 3 exercises that I recommend for the first couple weeks of tummy tuck recovery:

1. Connection Breath: practicing inhaling and exhaling as fully as possible, breathing into the chest / back / side ribs / belly, pelvic floor
2. Finding comfort however you can, in whatever position you are able to
3. Standing and sitting in progressively more upright positions

Day 10/14 – Weeks 6-8 Post Surgery:

After getting comfortable with the previous exercises, then progress with the following plan for 1-2 months:

1. Introduce gentle body weight movements like glute bridges, clam shells, and sit to stand
2. Practice the Connection Breath in various, accessible (read: pain-free) positions
3. Incorporate gentle spinal and hip mobility exercises, like cat/cow and marching
4. Working on getting into and out of supine (on your back) and side lying positions, over time
5. Add slow, low volume walking: progressing to 5-10 minutes at a time
6. Build your strength over time with progressive low level exercises (Rate of Perceived Exertion = 3-5): squatting, hinging, single leg, rotation, hip flexion and extension, pulling, pushing, carrying

Example: do mini exercise / movement circuits, 3-7 days a week, 3-10 minutes (progress over time)

Weeks 6/8-12+ Post Surgery:

After rebuilding a solid base of mobility and function, you’ll progress to:

1. Return to more structured strength training that work through multiple planes of movement with greater intensity (Rate of Perceived Exertion = 5-7): squatting, hinging, single leg, rotation, hip flexion and extension, pulling, pushing, carrying
2. Continue to build walking time and pace: progressing to 15-30+ minutes at a time
3. When ready, add low volume impact and power movements: small jumps, low box jumps, rebounding, controlled landings, etc

Example: full body strength & conditioning workouts, 2-3 days per week, 10-30 minutes (progressive over time)

Do You Want To Learn More About Exercising After Tummy Tuck?

If you’re a coach or clinician: enrol for my Core Coach Program. Build your education and skills for coaching the abdomen and pelvic floor with perinatal clients.

If you’re planning a Tummy Tuck: listen to Episode 304 of The To Birth And Beyond podcast where I talk in detail about my work with one particular client in their return to exercise after a tummy tuck.

OR, work with me directly in your return to exercise after Tummy Tuck with a progressive strength training plan here.

In sum, the return to exercise after Tummy Tuck is a process. It will take a slow path to fully rebuild your strength, function, mobility and endurance. I recommend you take your time and trust that using a progressive plan is truly the one that will get you the fastest gains.

Respect and honour what your body has endured through this procedure. You will return to the exercises, workouts, and activities you love again in time. You got this!