Post Tummy Tuck Workout Plan: Week 1 to Week 8 Recovery Guide

You have finally achieved a contoured and youthful midsection after HOURS of painful surgery. Now, you want to get back to your favorite exercises but wait, you’re afraid they might interfere with your results.

Your mind is bombarded with questions like, ‘When can I start doing squats after a tummy tuck?’ or ‘What’s the best exercise routine after tummy tuck surgery?’ Hold on, we don’t have to stress over it.

This article will walk you through a step-by-step guide to post tummy tuck workout plan. It’ll also be answering your burning questions and helping you gradually get back to your exercise routine so that you feel stronger and healthier in no time.

Let’s dive in.

Post-tummy tuck workout plan

As you’d have guessed, healing after a tummy tuck takes time and happens in different stages. **Your abdominal muscles take 6-8 weeks to recover from surgery. **

Here’s the exercise timeline after a tummy tuck following a gradual progression.

Week 1-2: Light walking to promote blood circulation.

Week 3-4: Light exercises to regain your mobility.

Week 5-6: Lower body exercises avoiding core strain.

**Week 7-8: **Gradual strength training.

After 8 weeks: Resume normal workouts with the surgeon’s approval. ** **

Let’s look at them in detail. Shall we?

Weeks 1-2: Rest, Gentle Movements & Walking

Take it easy during the first week of your surgery and avoid any kind of strenuous activity. You can take light walks around your house to improve blood circulation.

While mobility is important, don’t stand for a long period of time and avoid bending over. Similarly, stretching during this time and carrying heavy objects is a big NO.

Here’s what you should be doing:

Seated marches

This is an ideal exercise post-tummy tuck as it activates the core muscles without straining the abdomen muscles.

It also helps improve your blood circulation and prevent blood clots (a significant risk after the surgery) and reduces stiffness in your lower body.

The exercise is pretty simple. Sit on a chair and slowly lift your knee towards your chest. Lower it down and repeat on your other leg. Keep repeating it in slow motions for 1-2 minutes.

Heel slides

This is another excellent exercise that helps activate the muscles in hips and legs without putting stress on your abdominal muscles.

It also enhances blood flow to your lower body and helps fight stiffness and the risk of blood clots.

To perform this exercise, start by lying on your back. Bend your knees while keeping your feet flat. Bring your heel towards your buttocks and back to the starting position. Perform 8-10 reps per leg.

Arm circles

While abdominal movement is restricted, it’s important to move your upper body to prevent stiffness. Arm circles help us achieve just that.

They keep your shoulder joints mobile while also helping with lymphatic drainage (the body's natural process of moving lymph fluid to eliminate toxins and excess fluid) and reducing swelling in the upper body.

To perform this exercise, stand (or sit) with your feet shoulder-width apart. Extend your arms straight to the sides at shoulder height and start making circles in a forward direction. Do the same in the opposite direction for another 1–15 seconds. Repeat 3-5 sets each.

Weeks 3-4: Low-Impact Exercises

It’s time to start incorporating light exercises. Begin with ones that help you regain strength and mobility without compromising your recovery.

Just make sure you’re staying away from exercises that strain your abdominal muscles and we’re good.

Light treadmill walking

It’s important to regain your stamina and overall function now that the first 2 weeks have passed. And light treadmill walking helps with that.

It promotes healing by encouraging blood circulation around your body. You’re also able to stimulate the digestive system which might still be sluggish due to surgery.

Now, let’s answer the question before you ask.

Walking on a treadmill after a tummy tuck is safe around 2 to 3 post-surgery. The recommended speed initially is around 2 mph. However, strenuous exercise including incline walking or running should be avoided for at least 6-8 weeks.

Always follow your surgeon's guidelines based on your progress. If you need help, we can connect you with surgeons who can provide you with top medical treatments and advice, based

on your needs without excessive costs.

Standing leg lifts

Standing leg lifts help strengthen your lower body muscles by engaging hips, thighs and glutes without straining your abdominal muscles.

It also helps regain balance and coordination after prolonged weeks of inactivity.

Start by standing with your feet shoulder-width apart and use a chair or a wall for support. Slowly lift one leg to the side and keep your knees straight. Lower the leg down in a controlled motion. Repeat on the other leg and perform 8-10 repetitions per leg.

Seated bicep curls

These provide controlled, gentle movements and are an excellent alternative to heavy weights which you’re supposed to avoid during the early weeks of your tummy tuck surgery.

The exercise helps prevent muscle loss due to inactivity, and improves endurance, making your daily tasks like lifting objects easier.

Here’s how to perform this:

• Sit on the chair with your feet flat on the floor.
• Hold both ends of resistance bands in your hands
• Slowly curl your hands towards your shoulders and bring them back to the starting position.

Repeat 10-12 reps for best results.

Weeks 5-6: Core Activation and Increased Strength

By 5th week, your body has undergone healing. This allows you to start with gentle core activation and strength-building exercises.

At 6 weeks, post-op tummy tuck, light to moderate exercises like core engagement, and lower-body workouts are generally safe. Gradually reintroduce strength training to prevent strain on healing muscles.

Glute bridges

Glute bridges are low-impact exercises that strengthen your glutes (of course), hamstrings, and lower back while engaging your core in a controlled manner.

Lie on your back with your feet flat on the floor. Slowly lift your hips towards the ceiling. Hold it for a while and return to the original position. Here again, 10-12 reps should do.

Bodyweight squats

You can reintroduce squats in your exercise routine in around 6-8 weeks post-op, depending on your healing process. Core and lower body strain should still be minimized and consulting your surgeon is always a good idea.

However, we’d recommend starting with the body weight squats to ensure safety. Weighted squats should still be avoided up until 12 weeks post-op.

To perform this exercise, stand with your feet shoulder-width apart, keep your back straight and slowly lower yourself in a squat position. Push through your heels to return to a standing position. Start with 8-10 shallow reps and increase frequency as you go.

Weeks 7-8 & Beyond: Progressive Strength & Toning

We’re finally here! You can now start doing most forms of exercise. You can also go to the gym if you promise not to lift heavy weights or engage in intense exercises such as boxing.

If you have muscle repair, we’d recommend adding core workouts gradually to avoid unwanted results.

Side planks

Side planks are extremely beneficial in toning your abs after a tummy tuck. They strengthen the obliques, shoulders and core without excessive bending and twisting or putting direct pressure on abdominal muscles.

Here’s how you perform this exercise. Lie on your side, and prop yourself up on your forearm. Stay in this position for 15-30 seconds and gradually increase the time as your strength improves.

Reverse crunches

Reverse crunches are safer than normal sit-ups as they effectively activate your lower abs without putting excessive strain on your abdominal muscles.

Lie on your back with your knees bent 90 degrees and feet lifted off the floor. Lift hips slightly off the ground and slowly return to your original position. We recommend doing 8-10 reps in the beginning.

Light weightlifting

It can help you rebuild your full body strength. If done correctly, light weightlifting can support muscle repair and aid in overall strength recovery.

Bicep curls, seated shoulder presses, and lateral raises are some of the dumbbell exercises you can begin with.

Make sure to lift 5-10 lbs initially and maintain proper posture to prevent unnecessary strain.

Bottom Line

Remember, the key to a successful post-tummy workout plan is to listen to your body. You can gradually increase the intensity of your exercises but respecting your body signals is a must.

The best way to assess if the workout is working in your favor is to (we’ve said it a hundred times but here you go) consult your surgeon.

But hey, we understand finding the right guidance and support isn’t easy and not every information can be trusted.

This is why, at QCG, we help you connect with experts who are ready to support you every step of the way. Our goal is to provide you with personalized care and guidance so you stay confident that your journey is in good hands.

Check out how we do it here.