How to Safely Exercise After a Tummy Tuck or Mommy Makeover
Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
Recovering from a tummy tuck or mommy makeover is a journey that requires patience, self-care, and the right guidance. These surgeries are significant, and giving your body the time it needs to heal properly is crucial. Here’s how you can safely ease back into exercise while supporting your recovery.
Recovery Timelines Vary by Surgery
Each procedure has its own recovery timeline. For example:
Breast Lifts: Often involve shorter recovery periods because they focus on lifting skin rather than placing implants.
Tummy Tucks: Abdominal surgeries typically require six to eight weeks of initial healing, with full recovery potentially taking up to a year.
Combination Surgeries: Procedures like a tummy tuck paired with a breast lift may extend the recovery time further.
Starting pelvic floor physical therapy (PT) early can be immensely helpful. A therapist certified in cosmetic surgery recovery can guide you in healing, reduce pressure on scars, and enhance tissue recovery during the critical first six weeks post-op.
Why Gentle Movement Matters
Movement is a key part of recovery, even in the earliest stages.
Start Small: Gentle activities like walking around your house (not on a treadmill) can promote blood flow, reduce swelling, and lower the risk of blood clots.
Go Slow: Always follow your surgeon's recommendations and listen to your body as you progress.
Ease Back Into Exercise
When your doctor clears you to resume exercise (usually around six weeks post-op), take it slow.
Low-Impact Activities: Begin with walking or light stretching.
Progress Gradually: Increase intensity as your body feels stronger.
The Importance of Breathing Correctly
How you breathe can significantly impact your recovery.
Exhale During Effort: Use the "blow as you go" technique—exhale during movements like lifting or stretching. This reduces pressure on your pelvic floor, core, and scar tissue, helping you heal safely and prevent complications.
Compression Garments: Finding the Right Fit
Compression garments are often recommended after a tummy tuck or mommy makeover, but not all garments are created equal.
Skip Abdominal Binders: These can unevenly compress your abdomen, increasing swelling around the scar and potentially affecting your pelvic floor.
Opt for Proper Compression Garments: These provide consistent support, reduce swelling, and protect your incision. Wear them during the first year post-op, and consult a certified cosmetic surgery therapist to find the best option for your body.
For more insights, check out resources like Amber at Ribbon Rehab.
Know When to Call Your Doctor
While recovery is different for everyone, certain warning signs should not be ignored:
New or worsening pain or swelling.
Shortness of breath.
Pain in your chest or calf.
Changes at the incision site (e.g., bleeding, bruising, unusual discharge).
Pelvic floor issues like leaking, pelvic pain, or pelvic pressure.
If you notice any of these, stop exercising and contact your doctor immediately.
Safe Exercises to Support Recovery
When you’re ready, try these gentle exercises to ease back into movement:
Diaphragmatic Breathing (Start Week 2)
Lie on your back with knees bent.
Place hands on your ribcage.
Inhale through your nose, expanding your ribs like an umbrella.
Exhale slowly through your mouth.
Repeat 10–20 breaths.
2. Cat-Cow Stretch (Start Week 3)
Begin on all fours.
Inhale, arching your back while lifting your head and pelvis.
Exhale, rounding your back while tucking your chin and pelvis.
Repeat gently.
3. Transverse Abdominis (TA) Contractions
Lie on your back with knees bent.
Inhale into your ribs.
Exhale, drawing your lower belly in as if zipping up from your pubic bone to your breastbone.
Repeat with each breath.
4. Pelvic Tilts
Lie on your back with legs bent.
Tuck your pelvis under, then gently move it in the opposite direction, creating space between your spine and the floor.
Alternate directions gently.
5. Scar Massage
Begin scar massage once your doctor approves and your incision is healed.
Use light pressure to massage around the scar, promoting blood flow and loosening tight areas.
Add a silicone strip for additional healing support.
A certified cosmetic surgery therapist can guide you through lymphatic massage and ensure proper healing from as early as two days post-op.
Take Care of Yourself
Recovering from a tummy tuck or mommy makeover takes time. Be patient, and don’t hesitate to ask for help—you’ll need to take a break from family chauffeur duties and other responsibilities for several weeks.
Realistically, you may feel significantly better by eight weeks, but full recovery can take 12–18 months. By incorporating gentle movement, proper breathing techniques, and the support of a pelvic floor physical therapist, you can heal safely and regain strength.
If you’re seeking personalized guidance, reach out to a pelvic floor physical therapist. We're here to help you feel confident, strong, and ready for the next chapter of your journey.
You’ve got this!
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If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)