Exercise After Tummy Tuck (Abdominoplasty)

Returning to exercise after a tummy tuck requires more patience than after liposuction. Since the abdominal muscles are tightened, skin is lifted, and deeper healing occurs, recovery takes longer. A phased approach over 8–12 weeks helps the repair hold well, ensures scar maturity, and allows core strength to return safely.

Phase 1: Early Recovery (Days 1–10)

Goal: Improve circulation, prevent clots, and protect the abdominal repair.

What to Do:

• Begin gentle walking within 24–48 hours
• Walk 5–10 minutes every few hours
• Maintain a slight bend at the waist as advised
• Keep movements slow and controlled

Avoid:

• Standing fully erect until your surgeon approves
• Bending, twisting, or reaching overhead
• Lifting anything heavier than 2–3 kg
• Any core engagement whatsoever

Phase 2: Safe Mobility (Weeks 2–4)

Goal: Increase mobility while protecting the muscle repair and incision.

What to Do:

• Gradually increase walking duration
• Light household work only (no lifting)
• Continue wearing your compression garment day & night
• Gentle stretching limited to arms, neck, and legs

Avoid:

• Stretching the abdomen or lower back
• Upright treadmill walking with incline
• Squats, lunges, planks, yoga, or Pilates
• Sleeping flat without support

Phase 3: Light Exercise (Week 6)

Goal: Regain basic stamina without stressing the abdominal wall.

What to Do:

• Brisk walking
• Stationary cycling at low resistance
• Light upper-body exercises (seated, low weights)
• Gradual transition to standing straight (if permitted)

Avoid:

• Any form of abdominal workout
• Running, jumping, or HIIT
• Lifting more than 5 kg
• Stretching or tightening abdominal muscles

Phase 4: Core Reintroduction (Week 8)

Goal: Begin gentle core activation once cleared by your surgeon.

What to Do:

• Pelvic tilts
• Transverse abdominis activation (gentle core bracing)
• Diaphragmatic breathing exercises
• Low-resistance Pilates-based movements

Avoid:

• Crunches, sit-ups, or leg raises
• High-intensity cardio
• Heavy weights or kettlebells
• Any discomfort around the muscle repair

Phase 5: Moderate Exercise (Weeks 9–12)

Goal: Build strength, improve flexibility, and restore overall fitness.

What to Do:

• Elliptical trainer
• Light resistance training
• Modified yoga (avoid deep backbends)
• Gradual introduction of core strengthening

Avoid:

• Full planks, Russian twists, or advanced Pilates
• Running or sports requiring sudden movement
• Any activity causing pulling at the incision or tightness

Phase 6: Full Activity (After 12 Weeks)

Goal: Safely return to your regular exercise routine.

What to Do:

• Resume heavy lifting, HIIT, running, and core workouts
• Continue building core strength gradually
• Maintain good hydration and nutrition
• Focus on full-body strength and posture correction

Avoid:

• Ignoring sharp pain or persistent tightness
• Sudden jumps in workout intensity

Red Flags — Stop Exercise Immediately If You Experience:

When to Call Your Surgeon

• Increasing swelling or abdominal tightness
• Persistent pain not relieved by medication
• High fever (>100.4°F / 38°C)
• Foul-smelling drainage
• Opening of the wound
• Hard lumps or fluid accumulation
• Difficulty standing upright after week 3

Safe Monitoring Practices

• Keep a daily recovery log (pain, swelling, posture, energy levels)
• Wear your compression garment strictly
• Maintain adequate hydration and a high-protein diet
• Attend all follow-up visits
• Consider lymphatic drainage massages to reduce swelling

Long-Term Exercise for Best Results

Once fully healed:

• Cardio: Cycling, swimming, brisk walking
• Strength: Pilates, resistance training, compound lifts
• Core: Planks, bird-dogs, dead-bugs, stability ball exercises
• Flexibility: Yoga and mobility routines